Turtle neck or English called Text Neck (or Tech Neck) is a common condition in daily life, especially in people who sit a lot in front of the computer, watch the phone a lot or do jobs that require attention. high concentration.
Although not life-threatening, turtle necks can cause unpleasant complications such as headaches, fatigue, and neck pain, and reduce body aesthetics. In this article, learn about the causes of the condition and effective treatments to minimize it and ensure the health of your neck.
What is a Text Neck?
Text neck syndrome refers to repetitive strain on the neck, when the upper neck is held in a flexed position rather than straightened and stretched forward for extended periods of time. Humpback posture This affects the curvature of the cervical spine, neck and shoulder muscles, and supporting ligaments.
Some signs and symptoms of turtle neck
- Sharp or aching pain in the neck and shoulders.
- Stiffness of the neck/shoulder and neck area leads to limited range of motion.
- Frequent or constant headaches.
- Nerve pain with numbness and pain in the upper extremities.
Causes of turtle neck
Turtle neck can be caused by many different causes such as osteoarthritis, osteoporosis, spine cancer, disc herniationHowever, improper walking posture or frequent use of electronic devices are common causes of turtle neck.
Some ways to prevent turtle neck
Since turtle necks mainly stem from the daily routine of using electronic devices, here are some effective ways to limit turtle neck:
- Limit phone/tablet use to essential tasks only.
- Use better posture by holding the device closer to your eyes.
- Do stretching exercises that aim to strengthen the spine, neck muscles, and upper back.
2 effective turtle neck exercises
1. Neck control exercises with doors
Guide
Stand close to a door, hold the door with both hands.
Slowly bring your head toward the controlled door, while trying to look down as much as you can. Hold for 5 seconds, repeat 3 sets 2 times per day.
2. Cat and Cow Yoga Movements
The yoga cat and cow pose not only helps to increase the flexibility of the back spine, reducing back pain, but also an effective support for turtle neck treatment.
Guide:
- Support on 2 hands and 2 knees.
- Inhale slightly puff your chest and belly down, lift your chin and look slightly towards the bridge of your nose.
- Exhale slowly, curling your back, drawing your chest and abdomen up.
- Repeat this pose 5 times.
Nguyen hopes that the above sharing will be effective and useful for your turtle neck condition. Besides, there are also many articles on health and yoga therapy at Nguyen's blog, especially Youtube channel Nguyen has many other useful exercises and movements, please follow and look forward to Nguyen!
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