3 Yoga Poses to Relieve & Prevent “Text Neck”

Dr. Bradley Olson Blog

“Text Neck” is a condition caused by spending too much time looking down at a phone or screen.

We suggest doing these poses throughout your day to counteract the effects of phone and laptop use. These poses lengthen the front muscles of the neck, which tend to get shortened when we hunch over a screen or a keyboard. They also realign the shoulders and upper thoracic spine, freeing the lower cervical vertebrae. Restoring a natural curve in the spine also opens the shoulders and may even ease rotator cuff and elbow pain

Three Yoga Poses to Relieve Text Neck

Gradual Cobra

Gradual Cobra Post to Relieve Text neck

1. Lie on your belly, with the chin on the floor, palms flat on the floor under the shoulders and legs together.

2. Pull up the knee caps, squeeze the thighs and buttocks, press the pubic bone down into the floor.

3. Without using the arms, inhale and lift the head and chest off of the floor, keeping the neck in line with the spine.

4. With the elbows close to your sides, press down into the palms and use the arms to lift you up even higher. Drop the shoulders down and back and press the chest forward. Keep the legs, buttocks strong, and keep the pubic bone pressing down into the floor.

5. Breathe and hold for 2-6 breaths.

6. To release: exhale and slowly lower the chest and head to the floor. Turn the head to one side and rest, rock the hips from side to side to release any tension in the low back.

Downward-Facing Dog Pose

1. From kneeling position, tuck the toes under, press into the hands and begin to lift the hips up towards the ceiling.

2. Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder-width apart. Press the out through the fingers and edges of the hands.

3. Using straight (but not locked) arms, press the hips up and back reaching the chest towards the thighs. Lift up through the tailbone to keep the spine straight and long.

4. Have the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.

5. Let the head and neck hang freely from the shoulders or look up at the belly button.

6. Breathe and hold for 4-8 breaths.

7. To release: bend the knees and lower the hips back to kneeling position.

Bent-Arm Wall Stretch

This exercise allows you to stretch each side of your chest separately. 

  • Assume a split stance with your right leg in the front and left leg in the back, at the end of a wall or in a doorway.
  • Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Your arm should look like a goal post.
  • Gently press the chest through the open space to feel the stretch.
  • Moving the arm higher or lower will allow you to stretch various sections of the chest.
  • Repeat on the other side.

Click here for a visual representation of the stretch.

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