What is it?

Text Neck is a recent term used to describe a repeated head forwards posture, such as when texting/ using a mobile phone.

Postures that contribute to a head forwards posture are:

· hunching your back and poking out your chin, such as when using a smart phone or a computer/laptop that is not positioned correctly for you.

· cradling your phone with your head and shoulder

· sitting slouched in a chair

· rounding your shoulders

See PICTURES by clicking HERE

(photo: handsonseminars.com/bad-posture-big-problems)

What are the symptoms?

If the forwards head posture is repeated, eventually there will be:

· Neck pain, shoulder pain, and possibly headaches.

· Neck stiffness

· Muscle weakness around the neck and shoulders.

· Tight chest muscles

Other issues can also occur, such as

· Numbness/tingling in arms and/or legs

· Stiff upper back

What can I do?

Try and improve your head posture whether you are sitting, standing or walking.

· Gradually lengthen your neck upwards as you tuck your chin in

· Bring your shoulder blades down and back towards your spine

Be sure to talk to your doctor/physiotherapist if you have had an accident and/or you have a neck condition such as arthritis as you will need a modified program

You can also

· Adjust your seating to help you maintain this posture

· Strengthen your neck and upper back.

· Reduce your use of smart phones and take frequent breaks.

A physiotherapist can provide you with postural re-education and an appropriate exercise program tailored specifically for you.

For more information visit: https://www.physio-pedia.com/Text_Neck

R. Sian Owen PT

Registered Physiotherapist

7 Benefits of Resistance Training

1. It makes you feel good.

When we exercise, the body releases endorphins which reduce pain and make us feel great!

2. It maintains healthy bones.

Our bones anchor our muscles. As we strengthen our muscles, the bone quality improves, which is a win-win. Less risk of osteoporosis!

3. It gives you great posture.

Core exercise and a program that involves all your major muscle groups (front and back) will set you up to hold your head high, walk tall and avoid that slumped shoulder look.

4. It makes everyday life easier.

For example, work on quadriceps and hamstrings (thigh) and take stairs in your stride.

5. It helps with pain.

Bad pain stops us doing exercise, then we get weak and unfit, and the pain just gets worse. But you can do a program specifically designed to accommodate your pain. And remember those endorphins!

6. It improves your balance.

I’ve written about balance in other blogs. Resistance training helps our muscles stay strong and that helps balance.

7. It gives you a good night’s sleep.

A good work-out uses up energy, deals with stress and gets your body and mind ready to sleep. For best results make sure you don’t exercise too late in the day.

Stay tuned for more on resistance training!

If you have any medical problems consult your MD for recommendations or restrictions to exercise, and then your physiotherapist for the program that is right for you.

R. Sian Owen PT

References

For more information on the health benefits of resistance training and types see

https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits

https://www.ncbi.nlm.nih.gov/pubmed/11676593