Un-Text Your Neck: Reclaiming Your Posture with Total MVMT Health
In our increasingly connected world, our smartphones and devices are rarely out of reach. While these tools offer incredible convenience, they've also given rise to a modern-day ailment: Text Neck. At Total MVMT Health, we see the effects of this everyday, and we're here to help you understand it, combat it, and reclaim your healthy posture.
What Exactly Is Text Neck?
Imagine holding a bowling ball. Now imagine holding that bowling ball with your arm extended in front of you for hours on end. That's essentially what your neck is doing when you're looking down at your phone for extended periods.
Text Neck, clinically known as "forward head posture," occurs when your head is constantly tilted forward and down. Your head, weighing an average of 10-12 pounds, puts increasing stress on your cervical spine (neck) as it moves forward. For every inch your head moves forward, the stress on your spine can increase by an additional 10 pounds! This sustained pressure on your neck, shoulders, and upper back can lead to a host of unpleasant symptoms, including:
Chronic Neck Pain: Often a dull ache, but can become sharp.
Stiffness and Reduced Range of Motion: Difficulty turning your head.
Headaches: Particularly tension headaches originating from the neck.
Shoulder Pain: Radiating from the neck down into the shoulders.
Upper Back Pain: Due to the compensatory strain.
Nerve Impingement: Tingling or numbness in the arms and hands in severe cases.
Flattening of the Cervical Curve: Over time, altering the natural alignment of your spine.
Easy Ways to Combat Text Neck Right Now
The good news is that you don't have to break up with your phone to combat Text Neck! Here are some simple, actionable steps you can take today:
Bring the Phone to Eye Level: Instead of craning your neck, bring your device up to your eye line. Use a phone stand, prop it up, or simply lift it with your hands.
Take Frequent Breaks (The 20-20-20 Rule): Every 20 minutes, look away from your screen for 20 seconds at something 20 feet away. Also, stand up and move around!
Perform Neck Stretches: Gently tilt your head side to side, ear to shoulder, and nod your head up and down. Roll your shoulders back and down.
Strengthen Your Core and Back: A strong core and upper back muscles help support good posture, taking pressure off your neck.
Be Mindful of Your Posture: Whether standing or sitting, imagine a string gently pulling the crown of your head towards the ceiling, aligning your ears over your shoulders, and your shoulders over your hips.
Use Ergonomic Setups: If you work on a computer, ensure your monitor is at eye level and your keyboard and mouse are positioned to promote neutral wrist and arm positions.
How Total MVMT Health Can Help
While individual efforts are crucial, sometimes Text Neck requires professional intervention to correct existing issues and prevent long-term damage. At Total MVMT Health, our integrated approach specifically targets the root causes and symptoms of Text Neck:
Chiropractic Care
Our experienced chiropractors are experts in spinal health and alignment. For Text Neck, chiropractic care focuses on:
Spinal Adjustments: Gently realigning the vertebrae in your cervical and thoracic spine to restore proper movement and reduce nerve interference. This helps relieve pressure on discs, nerves, and muscles.
Posture Correction: Providing personalized assessments and guidance to help you re-establish healthy postural habits and strengthen supporting muscles.
Restoring Natural Curvature: Through specific adjustments and exercises, we work to bring your cervical spine back to its ideal, healthy curvature.
Soft Tissue Work
Often, the muscles surrounding your neck, shoulders, and upper back become tight, shortened, and knotted due to the constant strain of Text Neck. Our skilled therapists at Total MVMT Health utilize various soft tissue techniques to address this:
Myofascial Release: Applying sustained pressure to release tightness in the fascia, the connective tissue surrounding muscles. This can significantly improve flexibility and reduce pain.
Dry Needling Therapy: Identifying and deactivating painful "trigger points" or knots in the muscles that contribute to neck and referred pain.
By combining chiropractic adjustments with targeted soft tissue work, we address both the structural misalignments and the muscular imbalances associated with Text Neck. This holistic approach helps to alleviate pain, improve range of motion, and empower you with the tools to maintain a healthier, pain-free posture long-term.
Don't let Text Neck become a permanent fixture in your life. Take proactive steps today, and if you're experiencing pain or discomfort, reach out to us at Total MVMT Health. We're here to help you move better, feel better, and live a life free from the constraints of modern technology's downsides.
Ready to un-text your neck? Contact Total MVMT Health today to schedule your appointment!
