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3 Stretches to Tackle Text Neck

3 Stretches to Tackle Text Neck

Technology has sure improved our lives, but it has also brought a range of health issues. Technology is for our betterment but overuse of modern gadgets can bring harm. One of the problems you will come across is a pain in the neck. There are many types of neck pain. Now, a pain in the neck can be caused due to many reasons. Texting is a common reason. If you experience pain in the neck because of texting it is known as text neck.
Physical therapy stretch exercises will help you relieve text neck pain. Here are some text neck pain relief stretches to relieve text neck.

  • Levator Scapula Stretch

The levator scapula is a static stretch used for eliminating neck pain. The levator scapula is a muscle that often becomes tight and can be very delicate. It is attached to the shoulder blades. You can perform this stretch while sitting or standing. Raise your elbow above the shoulder on the side to stretch.

  1. First, rest the elbow against a wall. This rotates the outside of the shoulder blade up and the inside of it down, which stretches the levator scapula muscle.
  2. Second, turn your head away from the side that is stretching and lower your chin. This will stretch the back of your neck.
  3. Lastly, place the fingers of the other hand on the top of the head and gently pull your head forward to increase the stretch a bit. Stay like this for about a minute.

  • Corner Stretch

As the name suggests you need to go to the corner of your room to perform this stretch.

  1. Stand about two feet back facing the corner. Your feet should be together. 
  2. Place your forearms on each wall and keep your elbows little below the shoulder height. 
  3. Lean your body on the inside as much as you can without stretching much. This stretch is also done for stretching your chest and shoulders. Hold the stretch for about a minute.


  • Chin Tuck

Chin tuck is very effective to relieve text neck. Follow these steps.

  1. Tuck your chin down but don’t let it touch your chest. Then, pull your chin up backward.
  2. Put your finger on your chin, as a starting point, and then tuck it in. Hold it for about 3-5 seconds, and then rest. Do this about 3-5 times a day.


  • Snow Angles


  1. Stand with your back, heels, and back of your head against the wall. 
  2. Take your arms as far back to the wall as possible, at an angle of 90 degrees. 
  3. Lock the shoulder blades back and down and slide the arms over your head. Ensure you do not lift your arms off the wall. After this bring your arms down so the elbows are flush against your side and keep the shoulder blades locked back and down. Do this slowly for at least 12 sets.

If the text neck pain relief stretches don’t help, then consult a physiotherapist. He will examine your neck pain and ask you perform other text neck pain relief stretches accordingly. Do not delay in getting yourself examined by a physician.