Text Neck Fitnut

With the average person checking their smartphone 85 times a day, it has led to a phenomenon known as the ‘Text Neck’. Spending too much time on your phones, tablets and other handheld devices can lead to muscle strain and even deformity in the area around your neck and shoulders. Stiffness across the shoulders, pain in the neck, back, shoulders and chronic headaches are some of the symptoms of the ‘text neck’.

While it may be possible to cure the text neck in some cases, being mindful of the following things will help you avoid it altogether.

  1. Whenever you are texting, playing games or surfing the Internet on your phone or tablet, keep the device at eye level. Bending your neck forward puts a lot of stress on your spine.
  2. Maintain good posture even when you are sitting. While working on your laptop or desktop make sure the top of the screen is at eye level and keep your spine straight.
  3. Take frequent breaks from all the devices throughout the day. Develop a habit of getting up after every 30 minutes to walk around for five minutes.

The following three exercises can help avoid the text neck. In some cases they are even used to treat it.
Perform 5 repetitions each side of all three exercises. Do these exercises 2 to 3 times a day.


  1. Don’t bend or turn your head to a point where you feel pain. You should feel a comfortable stretch in the muscles.
  2. Perform these exercises after you have been physically active for some time to make sure your muscles are properly warmed up.
  3. Move your neck slowly, without any jerks.
  4. Maintain steady breathing and do not hold your breath at any point.


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