Effective Exercises to Reduce Your Neck Pain

Neck pain from texting is caused by regularly moving down your head forward and looking at your phone or other electronic devices. The common type of repetitive stress injury is becoming more difficult, particularly among teenagers. Text neck can also be prevented if you have proper posture. You need to do some effective exercises to relieve text neck.

Common Symptoms of Neck Pain

1. Joint stiffness

2. Soreness

3. Upper back

4. Headache

5. Lower the ability to move the head.

Perfect Postures to Prevent Text Neck

A. Keep your phone or tablet at eye level.

B. Take a 20- to 30-minute break.

C. Keep a close eye on your forward head posture.

D. If at all possible, go hands-free.

E. Exercise regularly.

Since you already have neck pain, you can relieve it by stretching your neck and back muscles. Some easy stretches for neck and shoulders are:
Bend Your Neck Backward and Downwards.

Take a seat in the chair. Keep your hands on your knees. Breathe deeply in and out. Hang your chin and spin your shoulders forward as you inhale. Raise your chin and move your head back to pull your neck as you exhale, while turning your shoulders back and forth.

Do Some Neck Gliding Exercises.

Maintain a level chin by keeping your head straight. Then, in a smooth motion, pull your neck back. Hold the stretch for a few seconds before relaxing.

Extend Your Neck on Both Sides.

Twist your right arm behind your back and place it there. Carry your left ear to your left shoulder while keeping your eyes straight up. Apply steady pressure to the stretch with your left hand. Put your hand on your head and enable the stretch to be aided by the load of your arm. Keep for 20-30 seconds, then switch sides and repeat.

Rotate Your Neck During the Day.

When you're using a gadget, do this exercise for 20 minutes every day, then rest for 1 hour. Look to your left, then to your right, maintaining your chin level. Repeat on each side 10 times.

Stretch Your Shoulders in a Swift Motion.

Keep the pose for 5 seconds before releasing it. Turn your shoulders up to your ears. Repeat 5–10 times. Flip your shoulders forward 5-10 times in a clockwise direction, then reverse 5-10 times.

Perform Back Stretches for Pain Relief

1. Stretch the corners of your body
2. Do a push-up against a wall.
   
3. Extend your thoracic spine in a thoracic extension stretch.
   
4. Rotate your body externally.
   
5. Perform mountain postures.