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iPhone neck: What it is and how to fix it

Updated: Nov 9, 2023

This may sound like a fake condition but we at Hadl Clinical Bodywork, are see a sharp rise neck pain.


iPhone neck is a common condition that can cause pain, stiffness, and headaches. It is caused by spending too much time looking down at your phone or tablet. This puts stress on your neck and shoulders, which can lead to muscle tension and spasms.



The good news is that there are a number of corrective exercises that can help to fix iPhone neck. These exercises can help to strengthen the muscles in your neck and shoulders, improve your posture, and reduce pain and stiffness.



Here are a few simple corrective exercises for iPhone neck:



Chin tuck


• Sit or stand with your back straight and your shoulders relaxed.



• Tuck your chin towards your chest as if you are trying to make a double chin.



• Hold the tuck for 5 seconds, then slowly release.



• Repeat 10-15 times.



Neck side bend



• Sit or stand with your back straight and your shoulders relaxed.



• Slowly tilt your head to the right side, bringing your ear towards your shoulder.



• Hold the stretch for 15-30 seconds, then slowly return to the center position.



• Repeat on the other side.



Neck rotation



• Sit or stand with your back straight and your shoulders relaxed.



• Slowly rotate your head to the right, then to the left.



• Make sure to keep your chin parallel to the ground throughout the movement.



• Hold each position for 15-30 seconds.



• Repeat 10-15 times.



Shoulder shrugs



• Stand with your feet shoulder-width apart and your arms at your sides.



• Shrug your shoulders up towards your ears, then slowly lower them back down.



• Make sure to keep your back straight and your core engaged throughout the movement.



• Repeat 10-15 times.



Upper back stretch



• Stand in a doorway with your arms outstretched and your palms against the doorframe.



• Step through the doorway until you feel a stretch in your upper back.



• Hold the stretch for 15-30 seconds.



• Repeat 2-3 times.



How often should you do these exercises?



It is recommended to do these exercises at least once a day, but preferably more often. If you have pain, start with a few repetitions and gradually increase the number as you get stronger.



Tips for preventing iPhone neck



In addition to doing corrective exercises, there are a number of things you can do to prevent iPhone neck:



• Limit the amount of time you spend looking down at your phone or tablet.



• Take breaks every 20-30 minutes to look up and stretch your neck and shoulders.



• Hold your phone or tablet at eye level when you are using it.



• Use a hands-free device when talking on your phone.



• Maintain good posture.



By following these tips, you can help to prevent iPhone neck and keep your neck and shoulders healthy.



Conclusion



If you are suffering from iPhone neck, don't despair. There are a number of corrective exercises that can help to fix it. By doing these exercises regularly, you can strengthen the muscles in your neck and shoulders, improve your posture, and reduce pain and stiffness.


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