Writer : Lucia Farina
It’s 2023. Technology has become an integral part of our lives. We are constantly looking down at our phones, tablets, and laptops for long periods, leading to the development of neck problems. This phenomenon is commonly referred to as "tech neck" and is a growing concern for many people.
Looking after your neck during training is more important than ever now to combat this issue. There’s a lot of fear around necks as it tends to give a sensation that causes discomfort, although our necks are pretty durable and need to be considered in training just as any other part of the body.
In this blog, we will go over some typical neck problems caused by tech neck and how Pilates can help to keep our necks healthy.
So, what is tech neck actually? When we constantly look down at our devices, we put a fair bit of strain on our neck muscles and spine. The unnatural posture causes the muscles in the neck and upper back to become weak AND tight, leading to potential neck pain, headaches, and stiffness. According to a study published in the journal Work in 2020, prolonged use of electronic devices can lead to musculoskeletal disorders and can significantly impact our health and well-being. I would strongly agree with this having suffered neck pain most of my life. Living in pain whether self inflicted or not puts a real downer on day to day life.
One of the most common neck problems caused by the constant device use is cervical spondylosis, which is the wear and tear of the cervical vertebrae. They are the top 7 vertebrae that make up your neck. This condition can cause chronic neck pain, stiffness, and limited mobility. Another issue is forward head posture, which is the positioning of the head in front of the shoulders. This posture causes the muscles in the neck and upper back to become overstretched and weak and this can be very sore too over time.
Pilates is an excellent form of exercise for neck training as it helps to strengthen the muscles in the neck, upper back, and shoulders. Notice here, the back comes into play! The whole upper part of our backs get really affected by tech neck, we need to pay attention to all of that while working on the neck specifically. Not to mention shortened chest muscles and rounded shoulders, there is absolutely a knock on effect from our heads pulling forward for long periods, which is why our chest expansion exercise is an absolute Pilates essential!
One of the most effective Pilates exercises for neck training is the cervical nod. This exercise involves tilting the head forward and backward while keeping the connection in our centre. At the studio it’s also when we say, lengthen the crown of the head, it does the same action. This exercise helps to stretch and strengthen the muscles in the neck at the same time. It often provides relief from tension as well.
We can use a magic circle behind our skull and gently push back and UP with the head avoiding tension on the throat area. We can do that in a few exercises and this was one simple thing that helped my neck massively during the lockdowns. It’s not called a magic circle for nothing!! One of the most powerful neck training gadgets is the neck stretcher (as pictured). It helps to give feedback in many exercises like roll up for example. That way we get to know where our head is through out the movement. As mentioned before, the upper back also plays a big role in keeping a healthy neck. The neck stretcher helps to connect that whole chain of muscles so they all work as a team as they get stronger.
The neck is continuation of the spine, it IS part of the spine. When we move, it’s worth considering where our head is at within the movement, not just to set up and to find extra length at the end of the exercise. Pilates encourages a full body integration when we practice. One of the major issues we find from tech neck is the neck alone is leaning forward although working the neck muscles in isolation will not fix the problem, or help in creating balance.
The facts are we reply on our derives so heavily, not using them just isn’t an option. However we can hold our phones up higher so the head doesn’t have the look down for long periods. I’d say it crucial to encourage the young people around us to do this! The same goes for a lap top or any other hand held device. It very important to get into healthy phone habits so our unconscious ones don’t wreck us too soon!
If there’s a time you are looking down and tilting your head down for long periods which extends to cooking by the way, try to consider how long you’ve been there and honour your body and neck by doing some gentle head nods or stretches to reduce complications later on.
Balance is key after all, let’s respect our necks and consider it and give it what it needs to keep healthy for the long haul. Even turning left and right (saying no with your head) is good one along with ear to shoulder. Super simple, no gadgets needed and keeps our neck a touch more mobile. Try it!!
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