Saturday, June 16, 2012

Get rid of the Cellphone NECK Syndrome

 What is the first thing you do on waking up and the last thing you do before sleeping?
Check your cellphone!!I KNEW IT !!! I do it too.

Today, Cellphones , Smartphones , Tablets etc.have become our extended Body Parts.We feel lost if we don't have our cellphone with us even if it's just for 10 minutes. I noticed it, when  I forgot my cellphone at home and left for the gym. And since I'm not much of a Gym Socializing type of guy, I felt lost... in between exercise sets.

Though smartphones and other gadgets have made our life easier, there's one area where they are a Pain in the Neck...Literally.
Overusing your Cellphones, Laptops etc.in a bad posture is a leading cause of  the nagging ache in your Neck/back/shoulders.

We tend to get super engrossed into the phone, laptop or the book , so much so that we lean forward and almost get inside the screen of the gadget. This is a very bad position for the neck and causes a change in the natural alignment/curvature of the neck, thus resulting in "Forward Neck" or a "Text Neck".

Check your posture for a Forward Neck
Usually for most, if your EARS are not in line with your Shoulders, you most probably have a Forward Neck.

The further ahead your ears are from the shoulder line , more severe is your Forward Neck condition.

This not only results in Neck Pain, but also causes, shoulder pain, headaches and back pain.
Sometimes you can get rid of severe pain in the Neck , shoulder or your back by a simple correction in your neck posture.

If you are suffering from nagging pain in the above 3 areas, chances are you have a Forward Neck. Tell somebody to check your neck position while you normally stand straight without any external force or pressure on your neck to keep it back.


If your ears are not in line with your shoulders .... work towards getting them in line with your shoulders to avoid any aches/pains in the future or to get rid of any aches/pains you are currently suffering from.

Why should you correct your Forward Neck?


  • The average Human Head weighs approx 10-15 Pounds.
  • Weight of the head on spine in upright position : Lets consider 12 Pounds
  • Strain on the Spine if the head moves 1 inch ahead: 22 Pounds
  • Strain on the Spine if the head moves 2 inches ahead: 32 Pounds
  • Strain on the Spine if the head moves 3 inches ahead: 42 Pounds
Hence, you must correct your Forward Neck as soon as possible to avoid any permanent damage to your posture and spine.

2 Exercisesto Correct the Forward Neck:

Chin Tucks

Chin Tucks:
 Use your fingers to guide your chin and tuck it into your neck in the best posture possible so as to align your ears and your shoulders.
Hold this position for 10 seconds.Relax  and repeat. Do this 5-10 times.










Door Frame Chest Stretch
 and back Contraction
Door Frame Chest Stretch and Back contraction: 
Stand in a door frame with arms on the side, resting on the door frame and lean ahead slowly in a controlled manner till you feel a nice stretch in your chest muscles. Also try and contract your back muscles while doing this to simultaneously strengthen your back to hold you in this new favourable position.
Hold this position for 20-30 seconds. Repeat 3-5 times.

You must perform these 2 exercises every alternate day to correct your Forward neck.
All the Best!
Cheers!

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