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Chiropractor-Approved Exercises to Fight Text Neck

Written by Nancy

There are high chances that you’re looking down at this article on your smartphone or tablet, in a text neck position.

Text neck is the posture where your shoulders and back are curved, and the head is tilted forward. Sitting in a text neck position for long periods is more like a widespread disease that has rooted in our society.

According to research, an average person spends up to 5 hours staring at their phone every day, which may lead to severe text neck-related pain and discomfort, explains Dr. William Yadon, DC, of Shelby County Chiropractic. A study research study carried out at Harvard Medical Health also estimated that seven out of ten people will struggle with neck pain at some stage in their lives.

How Text Neck Affects Your Body?

While you’re in a text neck position, the muscles, ligaments, and tissues in the front of your neck are compressed and stretched excessively at the back. “The weight of a human head is almost ten pounds. This weight on your head doubles every time you stretch your neck an inch further,” explains Yadon.

But would you ever really ditch your smartphone for hours straight? If your answer is a “No“, make these exercises an essential part of your everyday routine.

Fight Text Neck With These Exercises


With the assistance of professional chiropractors, we’ve rounded up some of the best exercise to manage text-neck related pains.

Exaggerated Nod

This exercise retains the balance of your neck and head position by pulling back the shoulders and increasing the movement of the neck. Watch the full exercise, here.

Here’s How to Do It:

  1. Sit at your work desk or stand in a comfortable position. With your shoulders relaxed and mouth closed, tilt your head backward, like you would stare at the ceiling. With your mouth closed — teeth touching but not clenching — look up to the ceiling.
  2. Stay in the same position for a while. Then open your mouth as much as you can and try to tilt your head further to the back.
  3. While remaining in that position, close your mouth. You should feel the stretch in under your chin.
  4. Bring back your head to the normal position. Repeat the exercise 20 times every day, any time you feel pain in your neck.

Adho Mukha Svanasana (Downward-Facing Dog)

This exercise is effective at increasing the mobility of the muscles on the anterior side of the shoulders and chest.  These muscles tend to get stiff with excessive use of smartphones or laptops. Follow the right steps as shown in this video, here.

Cat-Cow Pose

This exercise mainly involves the movement of your lower abdomen and pelvis. As you breathe in, you move your pelvis in an outward position such that your hipbone faces the ceiling. When you breathe out, you make a posterior tilt with your pelvis, returning to your original position where your pelvis faced the ground. The cat-cow pose helps relieve pain in your spine and improves your posture. Watch the full exercise, here!

For Chronic Pain, See a Chiropractor

If you feel that your neck or shoulder pain doesn’t alleviate with these exercise, it’s recommended that you get in touch with a reliable chiropractor for a spinal adjustment session. It will help relieve your pain and manage other musculoskeletal problems that a text neck may have caused over time.

If you’re looking for advanced chiropractic services in Kentucky, get in touch with Shelby County Chiropractic by Dr. William Yadon and Dr. Stapleton D.C. For more information about their therapies and services, call at 502-633-1073!

Disclaimer: This article is not intended to provide medical advice for kids. All information, content, and material are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.


About the author


I’m Nancy and no, I didn’t always look like I do in that picture on the right. My foray into health and fitness began as a brace-faced, 16 year-old who was too afraid to wear a two-piece at the beach because I felt my body paled in comparison to my much more toned friends.

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