Text Neck Pain Relief Stretches & Exercises – Ask Doctor Jo


Alright Molly, ready, let’s take a selfie.
Your Grammy will love that one, let’s send it to her. Ohhh, my neck, it kind of hurts.
Hey everybody, it’s Doctor Jo. Today I’m gonna show you some stretches and exercises for
text neck. This is the new fad, everybody’s doing it. Looking at their phones, trying
to make sure nobody’s seeing them texting on their phones. The first thing that’s gonna
help with text neck is to change your posture. You know, if you’re trying to be sneaky texting
on your phone, you probably shouldn’t be texting on your phone, so when you’re looking at your
phone, bring it up so you don’t have to hunch your neck down. Cause what happens is the
neck muscles back here get over stretched, the upper back gets over stretched, and then
all these muscles get tight in the front. So the first exercise is a simple chin tuck.
Not down to your chest cause that’s what you’re doing, you want to take your chin, and push
it backwards. So I always have people put their finger on their chin, just as a little
target, and then tuck it in. It’s gonna look funny, gonna have lots of chins. Hold it for
about 3-5 seconds, and then relax. Come in, pull, hold, and then relax. Do that about
3-5 times. The next one is to open up the chest area cause if you’re hunching over,
these pec muscles are gonna be tight. So just a scapular squeeze, pulling back, and then
coming forward will help. So you want to imagine that somebody’s got their hand on your spine
in the middle of your back, and squeeze and hold, and then come back. I’ll turn a little
bit so you can see it. Squeeze and hold, and then come back in. The next stretch is gonna
be a chin tuck lying down. So this time you’re gonna roll up a towel and put it right in
the curve of your neck. Again, you’re not tucking your chin this way, but you’re tucking
it in towards you. Pushing down towards the floor. So just nice and relaxed, and then
pushing down. Holding that for about 3-5 seconds. And then coming up. Tucking in, and then coming
up. The towel’s there to give you a target, so you’re pushing those muscles in towards
the towel. And then up. So the last exercise, grab a pillow, turn over onto your stomach,
and put the pillow right at your stomach and chest area. This is to stretch again your
upper back. Put your hands kind of on your lower back. Keep your neck in a neutral position
and come up. Just a little pause, 1-2 seconds, and then come back down. There you have it.
Much better! So those were your exercises and stretches for Text Neck. If you have any
questions, leave them in the comments section. If you’d like to check out some other videos,
go to AskDoctorJo.com. Don’t forget to follow me on Facebook and Twitter. And remember,
be safe, have fun, and I hope you feel better soon.

45 Comments

  1. Text Neck has been in the news a lot lately, and it's literally a pain in the neck! Here's a new video with some stretches and exercises that can help relieve the pain.

  2. Nice introduction it is entertaining! Always love to see your dogs in your videos!

  3. Excellent and very useful video. Thanks many…

  4. Great easy to do exercises for anyone to do.ย  We all need this!

  5. +ask doctor Jo aww she still seemed behaved!

  6. Can you do a video on how to duct tape a love seat? ;')

  7. +AskDoctorJo Yes you did! It should help lots of people suffering from text next.

  8. Just in time I had the pain in the same neck area today.ย  Just started trying the exercises ten minutes ago and already feel some relief. Thanks Doctor Jo.

  9. Boy these felt good! quick and easy to remember – i'll do them on my computer breaks!

  10. I <3 your videos, Dr. Jo. ๐Ÿ™‚

  11. Just wanted to say Hi DrJo. My other account got hacked! I talked to you back in December! I was talking to you about my ear problems from an explosion ย in Viet Nam. Don't know if you remember or not!ย  Just wanted to say hi

  12. thank you for this video..but what are the effects of text neck in our spine. because i just want to know more about this.ย 

  13. Thank you DocJo It helps

  14. Thanks for your great information! For me it was the rotator cuff video. I just want say: I love this couch!

  15. Thank you so much , I've been in agony this last week. Tired of reaching for the Paracetamol . I can't praise you enough, I've told my wife about your site , hopefully you can sort her chronic knee problems out. Thank you again from England UK.

  16. These stretches helped a TON, I'm currently awake at 12:50 AM because of agonizing neck pain that won't go away. These stretches didn't completely relieve the pain but they did help. Thank you so much

  17. there is someone snoring in the video

  18. and thansk doc for the tips I'll start from to night

  19. i had an headache and appearing low concentration Is this help this problem?

  20. I have been in pain for last 6 months and have been doing exercises which help the pain go but it comes back again in a week. I am going to try these for sure and please let me know if you found something new which would help cure(i hope) a "Text Neck", even if use of alternative medicine.

  21. If I put my head backwards my neck cracks is this normal?

  22. can text next developed dizziness? hand tingling?

  23. Thank you for the great exercises, I am hoping they help me as I have FM and CFS. By the way I can totally relax while listening to the sound of your dog snoring. ๐Ÿ˜€

  24. Not only I pressed like, I even subscribed. Great content, plus you are a very attractive natural woman ๐Ÿ™‚ (no disrespect)

  25. Hello Dr Jo. my 60 year old mother can't lie on her tummy as her neck and back are completely stiff and her posture is not straight. it hurts alot for her to lie down without pillows. she can't even turn her head sideways. you can imagine how inflexible she is doing daily things. can you suggest what she can do to ease the neck and back pain?

  26. Can I increase the time of the exercise and from that problem of text neck is can solve and last question is how much time to solve the test neck problem ?

  27. New Subscriber!

  28. Disclaimer alert! Disclaimer alert!

  29. Thank you for posting this! This was a great review of the exercises my PT gave me after my shoulder/neck injury. It's much easier to see them demonstrated in a video than the cue cards on a printout.

  30. Hi dr. I try it i feel better thank you ๐Ÿ˜Š

  31. I have text neck pain since 3 months, visited doctor twice taking medicine too but no relief, will try this exercise,

  32. super

  33. How many times a day/week should I be doing these exercises. I'm in a lot of pain

  34. I don't comment usually on YouTube videos … but I have to say big THANK YOU !!! It's amazing and it's really helped me . Best video ever ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘

  35. How long does it take to heal

  36. Thanks for being authentic and serious about this with no "fluff" in between. 90% of the time the female exercise videos on here are all for show and even fashion. Thanks for being real! What great simple exercises โ˜บ

  37. hi jo recently i made a surgery in neck c5 c6 they put some plates and nets nr to cleverical. spine….when i start my.exercise back what kind of exercise i can do kindly suggest …and i can be lead a normal life like before ….๏ผŸ๏ผŸ๏ผŸ

  38. Mam I am saffaring to problem of neck my x-ray report mention c2c3c4c5 are reduced can I do this exercise plz reply me soon

  39. Really helpful techniques! Thanks for your guidance. I write a lot (on paper) and hence need to bend my head downwards a lot, is there a way to avoid bad posture? I have this neck pain since 6 months now, I started doing the exercises you showed just today and am already feeling better, but the more I bend my neck to write, I feel the pain.

  40. Actually helped ,THANKS

  41. Dr. Jo I know this video is 4 years old now, so I hope you will still see this! I have had severe neck pain for the last couple years or so, I know there are a few different factors (job, posture, stress, looking at a computer for extended time periods, along with some that I missed, I'm sure) but the one thing I cannot seem to get relief from lately (I THINK) has to do with my pillows. I'm REALLY at the point where new pillows are overdue, they've just lost their support. I wake up a lot of times with my neck pain so much worse and the pillow thing is the only thing I can think of. So I have 2 questions for you… 1) do you have any brands of pillows for bed you could recommend that are great for neck support but not super expensive?? 2) what kinds of stretches can I do to relieve pain from this? I have tried stretches for ever neck issue I can find videos on, and it always seems to be JUSSSST out of reach of where I need stretched! Do you know what I'm trying to say? This has been taking a toll on me and I really, really would like to remedy this because I am suffering!

  42. Can I restore neck spine curve? That video is very helpful!!!!thx

  43. Thanks for this. How often throughout the day should you aim to do these exercises? Nina

  44. Wow, this has helped me so much.. thank you Dr. Jo

  45. Thank Dr jo lam physiotherapist what do you think about shoulder impingemnt rehabilitation
    With change angle free of tendon

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