Self-Care Ideas for the Holidays
Forward head posture, commonly referred to as “tech neck,” is causing us to add unnecessary strain and weight to our necks due to tilting our heads down to look at our screens. At 15 degrees, you add 15 pounds of strain. At 60 degrees, it’s 60 pounds. So there’s a lot of damage that can be done!
Not only do you need to practice strengthening your posture, but you can also do stretches to counteract your forward head posture.
First, you’ll want to stretch the sides and back of your neck. To do this, you’ll interlace your fingers behind your head and tuck your chin to your chest. Do not pull down; let gravity do the work as you breathe in and out for about 30 seconds.
Second, you’ll take your arm overhead, bend your elbow, and rest your hand on your opposite side’s ear. Let the ear fall toward your shoulder, but again, don’t force or strain. Just breathe and let the side of the neck stretch out. Repeat on the other side for about 30 seconds with a steady breath.
Third, you’ll want to stand up. Roll your shoulders back and down as if you could hold a pencil between your shoulder blades. Now, hinge at the waist, keeping a flat back, and extend the arms to a nearby counter or wall. Allow that stretch in your upper back as you keep your head and neck neutral. Breathe here for 30 seconds. If you want to add a twist, you can raise one arm and look underneath your armpit. Then repeat on the other side.
Lastly (and this is our favorite), try a fish pose, especially before bedtime.
To get into a fish pose, lay down flat on your back. Bend your elbows and prop them directly underneath your shoulders. As you deeply inhale, bring your chest up and gently lower the crown of your head to the floor while keeping your thighs together and engaged.
This is a deep stretch on the neck and the front of your shoulders and arms, which your body rarely gets. Stay here for as long as you want, but a minute is recommended. If this is uncomfortable or painful, feel free to use a towel or yoga block between your shoulders as an aid.
Repeating these four stretches each day will help you remedy the effects of tech neck and keep you more aware of your daily posture to improve it over time.
Got more stretches you like? Let us know in the comments below!
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