Yoga Expert Reveals Quick Fix for Tech Neck
A yoga expert has shared valuable tips on how to combat the growing problem of “tech neck,” or lower neck pain caused by the strain on muscles when looking at electronic devices. Erika Weiss, a wellness expert at ISSA Yoga, suggests changing how we hold our devices, being mindful of posture, and incorporating specific yoga moves to alleviate the long-term effects of poor posture. With concerns about posture on the rise, it’s important to address these issues to prevent further pain and discomfort.
The Impact of Poor Posture
Poor posture can have a detrimental impact on our well-being, resulting in frequent headaches, pain between the shoulder blades, a stiff neck, and even jaw pain. Many individuals may only realize the extent of their poor posture when they take a break from work and begin experiencing physical discomfort. This is especially true for those who spend long hours at a desk or work remotely without taking restorative breaks. It is crucial to address these posture problems and find ways to alleviate the pain.
One of the easiest ways to reduce discomfort caused by bad posture is to raise electronic devices to eye level, ensuring they are in line with the natural position of our eyes. Additionally, being conscious of how straight we sit and avoiding slumping when concentrating or reading can make a significant difference. Rolling shoulders forward and outstretching the neck to look at a screen should also be avoided. These changes apply not only during work hours but also during after-work activities involving devices.
The Benefits of Yoga
One of the best approaches to alleviate back and neck pain is to practice yoga. Yoga works to stretch and relax the muscles that become tense throughout the day. However, it is important to focus on low-impact moves that gently bend the spine without causing unnecessary strain. Rushing into yoga routines without considering their suitability can exacerbate existing back issues and lead to more soreness. It is advisable to start with simple moves that can alleviate neck and upper back pain, gradually building strength and flexibility over time.
Yoga Moves for Neck Pain
Standing Forward Bend (Uttanasana): This pose stretches the hamstrings and benefits stress relief. Start by raising your hands, then sweep your arms down on either side and fold forward from your hips. Bring your fingertips in line with your toes, press your palms flat, and allow your head to hang loosely. Inhale slowly as you return to the starting position.
Warrior II Pose: From the Mountain Pose, take a big step back with your left leg, toes pointing inward. Firm your legs, raise your arms outwards parallel to the floor, and ensure your shoulders are down to lengthen your neck. Bend your right knee so that it aligns above your ankle and press down through your toes for balance.
Extended Triangle Pose: Stand with your feet apart, facing the long side of your mat. Turn your right foot out, toes pointing to the short edge of the mat, and turn your left toes in. Extend your body, lift your arms parallel to the floor, and point your left arm to the ceiling. Ensure your neck aligns with your spine.
Yoga Moves for Upper Back Pain:
Cat Pose (Marjaryasana): Start on all fours, with your knees directly under your hips and wrists in line with your shoulders. Exhale while pulling your stomach in, rounding out your spine, and bringing your waist up. Actively push against the floor to feel the stretch in your back, then relax and inhale to return to a neutral position.
Thread the Needle: Begin on all fours, aligning your hips directly above your knees, and elbows, shoulders, and wrists in a straight line to the ground. Lift your right hand up and follow it with your gaze, then thread it beneath your left arm. Keep your hips high and lower your chest to the ground, holding the position before switching sides.
States with Poor Posture
In addition to providing expert advice on reducing tech neck, research conducted at the ISSA Yoga & Wellness Academy identified the states struggling the most with poor posture by analyzing keyword data. The states in most need of posture assistance are:
- New York
- Massachusetts
- New Jersey
- Connecticut
- Hawaii
- Maryland
- Rhode Island
- Delaware
- Virginia
- California
Conversely, the states seeking the least advice on combating posture problems are Wyoming, Montana, Idaho, South Dakota, and Alaska. The most common searches related to reducing upper back pain, followed by a stiff pelvis and sore neck. Searches for posture-related issues peaked in January and increased by 11% over the summer, further supporting the notion that poor posture becomes more noticeable during breaks from work.
Key Points:
- Poor posture caused by long hours spent on electronic devices can lead to neck and back pain.
- Raising devices to eye level and being mindful of sitting straight can reduce discomfort.
- Yoga is highly beneficial for relieving tension in the muscles, but low-impact moves should be practiced to avoid strain.
- Standing Forward Bend, Warrior II Pose, and Extended Triangle Pose are effective for neck pain.
- Cat Pose and Thread the Needle help alleviate upper back pain.
- New York is the state most in need of intervention for poor posture.
Source Article: https://www.salontoday.com/1087999/yoga-expert-reveals-quick-fix-for-tech-neck
