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Stretches, strategies for easing neck and shoulder pain strain

To combat what’s now called “text neck” and other physical issues from straining to use your phone or desktop computer, we’ve got 3 exercises you can do at work or home.

While texting and typing on your phone or computer all day, your head can jut forward, your shoulders round, and your upper back can become slouched. To combat what’s now called “text neck” and other physical issues from straining to use your phone or desktop computer, we’ve got 3 exercises you can do at work or at home.

These exercises are great for easing neck and shoulder pain, and you can perform them multiple times throughout the day.

Square Shoulder Shrugs

Sitting upright, bring your shoulders forward, up, back, and then down. Try to touch all four corners of a square box, and make the box as big as possible. Repeat this 5 times, then switch directions and make the square going towards the back.

Assisted Neck Stretch

Drop your left ear toward your left shoulder. Then, place your left hand on the right side of your head, and place your right fingers on your right shoulder. Pull the neck and shoulder gently away from each other, and take 2 deep breaths. Then turn the chin down on a diagonal, and take 3 deep breaths. Switch sides.

An assisted neck stretch helps those who suffer from “Text Neck.”
An assisted neck stretch helps those who suffer from “text neck.”
Brian Ernst/Sun-Times

Chin Press

This is more of a strengthening exercise to bring your head and upper spine into proper alignment. Sit up tall with your shoulders relaxed. Press your fingertips into your chin to press your head gently backward about an inch. Hold this for the count of 3, and then release. Repeat this 10 times.

Stephanie Mansour wants you to ‘“step up” your fitness regimen. Mansour coaches private clients in weight loss, provides fitness/health/lifestyles advice on national TV shows, and offers her free 21 Day Challenge online. Check out her fitness tips every Thursday in the Well section of the Chicago Sun-Times. And visit her website at stepitupwithsteph.com.