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How to Avoid Text Neck?

As a practising Osteopath in New Malden and Kingston, I am seeing more and more people with issues related to their neck. Often when we get to the route of the problem its associated with text neck or tech neck as some people call it.

 Text neck is a repetitive stress injury caused by looking down for long periods often at a smart phone or tablet. It is estimated that the average adult is using a smart device for up to two hours a day outside of work and the average under 30-year old’s sends 3000 texts a month!

What are the Symptoms?

Symptoms include not just neck pain but also headaches, arm or hand pain or numbness.

What can be done to help avoid developing text neck??

 Set time limits. Outside of work limit how much time you spend on your device. Ideally no longer than 20 to 30 minutes. Then take a 5-minute break. Get up, move and stretch. Set a timer on your device so you don't over run. It's more diļ¬ƒcult at work but even a micro break can help. One-minute stretching or getting away from your desk every hour is better than nothing.

Hold your phone at eye level so you're not straining your neck and swap hands, so you are not over straining the arm muscles. There are also lots of tablet holders that improve the position of your device. Exercise like yoga or Pilates can help stretch and strengthen the muscles in the neck and shoulders.

I have put together a set of exercises to help combat neck and shoulder pain.

Email me if you would like an exercise plan or to book an appointment ring 0208 9423148

 

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