Neck Tension from Typing

Do your upper shoulders and neck ache!? 

Many people develop muscle tension in the neck and shoulders from working at the computer for long periods of time. It almost seems like this posture is inevitable and gravity is dooming us all! Stiffness at the base of the neck is often due to a lack of mobility in the upper back or upper neck. When someone adopts a forward head position, several joints are placed in an inefficient position, which limits their full movement. DECREASED MOBILITY often = PAIN and STIFFNESS. Fortunately, there are solutions, but it does take time and awareness to break these habits.

When does it typically occur?
Symptoms typically occur after typing, texting, watching television, sitting slouched for prolonged periods of time. 

Why does it occur?
1) Forward head position of the head and neck. 
2) Rounded shoulders
3) Depressed shoulder posture
4) Elevated shoulder posture

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‘Chicken Wings.’
In previous videos, I have mentioned that the region of the spine just below the neck becomes very stiff in people who spend hours typing, texting, etc… For example, imagine someone with their chin pressed forward looking intently at a computer. If this part of the spine remains stiff for years, it can sometimes develop into the ‘humpback posture’ seen later in life (many of my female clients ask me how to avoid this posture- this exercise can help!).

​Heafner Health Advice:
Perform mobility exercises on the middle back EVERY day. Our societal and technological demands naturally place us in unnatural prolonged postures. When performing the shoulder chicken wings, use the pressure on your hands to help expand the upper chest. Press the back of your head into your hands throughout the motion. THIS IS AN EASY EXERCISE TO PERFORM AT YOUR DESK!

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Cow Pose with Neck Rotation
Both flexion forward and extension backward are so important for the middle back. If these motions cannot occur, stress often translates to the neck, shoulders, or low back. THIS IS WHY MOST PEOPLE HAVE NECK OR LOW BACK PAIN & NOT MIDDLE BACK PAIN. 

Heafner Health Advice:
When performing today’s exercise, move fully into the Cow pose first. Tension should be felt in the middle back as if a heavy weight is sitting between your shoulder blades. If stress is noted in the low back, draw in the abdominals. Be sure to keep your neck long (and not arched back). With the chin tucked, rotate your neck side to side.

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Upper rib mobilizations

Heafner Health Advice:
The upper ribs often become stiff and tight in people with neck tension. Grab a partner or simply use a barbell at the gym. Use the bar to open up the ribs and decrease tension across the shoulders. 

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Thread the Needle
​I have recently treatment 3 people with neck pain that did not have a neck issue at all! All of their pain was rooting from stiffness in the upper and middle back. For example: have ever noticed that your neck feels stiff when looking over your shoulder? You are not alone. In order for you to look over your shoulder, the neck and middle back must work together! 

​Heafner Health Advice: 
Thread the Needle targets extension and rotation of the middle back. A KEY COMPONENT THAT IS OFTEN MISSED make sure your eyes are following the thumb. This ensures that your neck is rotating! Also, don’t let you hips drop to the side at the ends of the movements.

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Quadruped T’s (a.k.a All 4's position)
This exercise targets the middle back stabilizers while maintaining a tucked chin position. The T’s motion engages the middle portion of the Trapezius muscle, which helps hold the spine and shoulder blades in an upright posture. If the middle trap is weak, the head and neck often suffer! 

Heafner Health Advice:
When starting out, place a small hand towel underneath the chin to avoid the forward head posture. This cue will open up the back of the neck and further isolate the mid trap muscles during the arm lift.

We Treat Neck Pain in 2-3 visits! 

While neck pain is common from typing and texting, we see many cyclists, runners, and recreational athletes for neck and shoulder issues as well. If you are having neck tension, contact Heafner Health today for an evaluation! 

schedule today!