How to Combat Text Neck

I can’t be the first person to suggest that it might not be good for you to always be on your devices. It’s
in the news seemingly every night. And yet, most of use continue to be forever looking down and
scrolling for the latest in Mason Jar related fashion or updates from high school acquaintances.

The physical issues associated with our device addiction are many, from pain in our thumb to severe
headaches. Not to mention eye strain, neck tension, shoulder tightness, or tingling in the fingers. We
were not meant to be that forward posture for a long time. We are supposed to move, look around,
change positions, and be loose and free. Holding our phones brings out some of the worst in our bodies.

What can be done? I’ll bypass the obvious solution of getting off our phones. I know, just like the
recommendation to avoid high heels, that it’s simply not going to happen. They are too convenient, too
engrained in our lives, and too darn fun. The next thing to do is minimize the effects of our poor
decisions.

The first step is to reverse to the anterior and downward posture. Instead of having the shoulders
slumped and the head down, look up as high as you can and roll your shoulders back. You’ll look like an
angel ascending to the heavens. This stretch should be done at least once every five minutes of work.

Another way to release the tension is to do a push-up in a corner or doorway. Push the shoulder blades
together and look up, really opening the chest and shoulders. Third, and my favorite, is to find a soft
ball, like a yoga ball or basketball, and lay backward on it and stretch your arms like a starfish. This lets
your tight chest muscles relax and moves your shoulder blades back to where they want to be.

The second step to reverse the effects of text neck is to alter your posture while you use your phone.
This means holding your phone high over your head, switching which hand you use to hold your phone,
or propping the phone on something to take your hands out of the equation.

The third, and maybe most important, is to get adjusted regularly. If we can’t, or won’t, remove the
factors in our lives that cause problems then we need to regularly fix ourselves. Adjustments help us
move better, release the built-up tension, and to remove pain. Adjustments help alleviate headaches
and can remove the tingling in your hands and arms. Getting adjusted might even help you Pintrest a
little better, and help you find the perfect pallet related decoration.

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Bracing for Better Posture

Our modern world can be brutal on our bodies. Everything we do tends to force us to look down, slump
our shoulders, and hold our arms out in front. Computers, phones, driving, and innumerable other tasks
put us in this position. It makes it worse that many of us ignore Grandma’s advice to quit slouching.
Almost everyone carries their head too far forward, their shoulders down, and their back arched. Deep
down inside we all fear that we will end up with a hunchback that makes Quasimodo look normal.

What can be done? How can we fight against the ravages of life and gravity? One of the questions I get
often is “should I buy a posture brace?”. These braces are designed to keep your shoulders back where
they are supposed to go. That sounds all fine and dandy, until you take it off. Do you know what
happens? You relax, and your shoulders go right back to where they were before. You haven’t taught
yourself anything, except how to suffer through an uncomfortable brace.

The best way to correct posture and get rid of the unfortunate pains that come with it, is to strengthen
your back. You can train your body to be good without you telling it to do so. I use an elastic tape, the
same kind that athletes use, to help remind patients to maintain proper posture. It doesn’t force them
back, but when they relax their shoulders it tugs enough to remind them to be better. That starts the
process of strengthening the back muscles. That, coupled with some simple stretches and exercises, can
train the body to stand how it was designed.

As you start to train your body, you might feel “stuck” or restricted when trying to stand up. That is
likely due to the years of incorrect posture causing dysfunction in your spine. Chiropractic adjustments
are valuable in increasing and maintaining proper movement in your back, further assisting you in your
quest for the perfect posture.

Real improvement in life takes effort. There are few things that can be improved through passive
activity. Great posture is something that can become natural, through a little self-awareness and
discipline.

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