Poor posture is all too common in this day and age. How often do you, or someone you know, hunch over the phone or in front of a laptop? You can unconsciously engage in the smartphone hunch, or you can experience tension in the upper back from breastfeeding. Being pregnant can also contribute to poor posture and cause you to compensate, which negatively affects the spine. 

Being aware that you suffer from bad posture is the first step on your journey to correcting it. When you’re more mindful of your posture, you can see where the problem areas are, which helps you fix the issue. The second step is to stand in a relaxed position and look in the mirror, or have a friend snap a picture of your posture. Once you find the problem area, you can pinpoint exactly where you need the most work. 

When you discover the area that requires your attention, you can perform the right stretches to get your posture back on track. There are a lot of different posture deviations, but the stretches in this article focus on kyphosis, or rounded shoulders. If you suffer from hunched over posture, then the following stretches should help. 

Shoulder Packing

This is a simple move that you can do while standing up or lying down. For this move, we will detail how to do it while standing up. Start in a standing position with your feet hip-distance apart and arms relaxed by your sides. Shift your shoulders down and away from your ears and then back, aiming to touch your shoulder blades together. Hold this constraction for five to 10 seconds before releasing. Repeat for a total of 10 times. 

Bird Dog

Bird dog pose is a classic yoga posture that is great for activating your core, arms, and legs. The main goal of this pose is to improve your balance and avoid leaning to one side as you lift your arm and leg off the ground. Begin in a tabletop position on all fours, stacking your shoulders directly above your wrists and hips above your knees. Slowly extend your left leg back, while simultaneously extending your right arm out in front. Make sure that your left leg and right arm are in line with your back. Engage your core to maintain a neutral position and hold for five deep breaths. Return to the starting position and repeat on the opposite side. 

Superman Pose

Great for the lower back, you can do this pose almost anywhere, so long as you have some room to lie down. Start by lying flat on your stomach with your arms extending overhead. Make sure the tops of your feet are on the ground. Using your core, glutes, and hamstrings, lift your arms, neck, and legs off the ground so that your hands and feet are about six inches off the ground. Don’t lift with your neck; rather, keep your neck in a neutral position with your spine and spread your shoulder blades apart. Hold this position for one or two breaths and then return to the ground. Repeat to complete a total of 10 repetitions. 

Seated Row

Unlike the previous stretches and poses, this move requires a resistance band. Sit up straight with your legs extended out in front of you. Start with a resistance band that has relatively low tension so that you can get the move and proper form down. Wrap the center of the resistance band around the soles of your feet (ideally wear shoes to avoid slipping) and grab the handles or ends of the band with each hand. Lean back slightly, engage your lats, and lower your shoulders as you draw your elbows back until your fists are inline with your ribcage. Hold this position for one breath and then return to the starting position in a controlled manner. Complete a total of 10 repetitions. 

Glute Bridges

Yet another balance and core exercise, glute bridges work the legs and glutes, while creating more space in the upper back. Lie flat on your back and bend your knees, planting the soles of your feet on the ground about six inches from your glutes. Keep your arms by your sides, with your fingertips nearly touching your heels. Engage your core and glutes to roll up off your spine until you are only resting on your shoulders and feet. Keeping your arms on the ground, aim to bring your shoulder blades closer together and clasp your hands if you want to. Remain in this bridge position for three deep breaths and then return to the starting position. Complete a total of eight to 10 repetitions and then rest.

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Nothing disturbs your sound slumber like tossing and turning in your bed because of a stiff back. You try to find a comfortable sleeping position, but muscles tighten every which way you turn. As you probably know, quality sleep can help you function at your best. Sleep experts explain that it is vital to your overall health. Stop losing and turning and relieve the aches and pains in your back with the following stretches. Do these moves before bed every night and let us know if your sleep improves. 

Seated Fetal Stretch

This stretch will help lengthen the muscles in the lower back, which get tense after a long day of sitting or standing. Sit up straight on the edge of your bed, or on a chair, with your feet flat on the ground about shoulder-width apart. Without moving your feet or buttocks, bend forward slowly, reaching your hands down to the floor between your feet. Remain in this position for 20-30 seconds, breathing deeply throughout. Return to the starting position and rest for at least 30 seconds before entering the next pose. 

Seated Cross-Body Stretch

This stretch builds off the previous one, creating a gentle twist to stretch both the glutes and the low back. Sit up straight on the edge of your bed, or on a chair, and place your right ankle over your left knee. Press your left hand into your right knee, twisting to your right to open your chest. You can use your right hand to balance, placing it on the bed behind you. Hold this position for 20-30 seconds and then repeat on the other side. 

Seated Neck Stretch

A classic neck stretch that can provide relief from tech neck. Don’t pull too hard, or else you may strain a muscle. Sit up straight on the edge of your bed, or a chair, and clasp both hands behind your head. Gently pull your head down, aiming to touch your chin to your chest. Breathe deeply and hold the position for 20-30 seconds. Return your head to neutral position and then reach your right hand over your head. Place your right hand on the left side of your head and gently pull your right ear toward your right shoulder. Hold for 20-30 seconds before repeating on the other side. 

Child’s Pose

If you need a little extra cushion to support your knee joints, place a pillow or folded blanket under them. This stretch helps to loosen muscles across the entire back, including the muscles that connect your ribs to your pelvis. Kneel on the floor, keeping your knees wider than shoulder-width apart. The insides of your big toes should be touching under your buttocks. Push your hips back toward your heels and reach forward, dropping your chest and forehead to the floor. Plant your palms on the ground with your arms stretched out as far as you can overhead. Hold this position for 20 seconds and then walk both hands to the left side, holding for 20 seconds. Walk your hands to the right side and hold for another 20 seconds. 

Single-Leg Over Stretch

Focusing on your glutes and back muscles, this stretch aims to loosen up your hips. Don’t twist too much to force a crack that isn’t there. Lie flat on your back on your bed or the floor with your legs fully extended. Bend your leg, drawing your knee toward your hip. Twist to the right side of your body, but make sure to keep your left shoulder on the floor. You can use your right hand to grab the outside of your left thigh and draw it closer to the floor. Hold this position for 20-30 seconds before repeating on the other side.

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The chances that you are reading this article on a handheld device (phone or tablet) are very high. Now that we caught you in the act, take a second to acknowledge your posture. Are you craned forward, hanging your neck in an uncomfortable position? Are you slouching your shoulders and rounding your back? These are the telltale positions of a person with tech neck, and it’s a serious issue. 

According to several studies, the average person looks at their phone for five hours a day. Many chiropractors explain that they’ve seen an increase in the amount of people with neck pain. Additionally, researchers at Harvard Medical Health estimate that seven out of ten people will experience neck aches at some point in life. 

To put it bluntly, tech neck wrecks your neck. The pressure compresses and tightens muscles, tendons, and ligament structures in the front of the neck. It also lengthens these structures in the back of the neck. Ultimately, this constant strain on both the front and back of the neck creates unending neck pain. Luckily, you can engage in stretches, like the following yoga poses, that help relieve this common neck pain. 

Note: These yoga poses will note cure the problem, but they can help relieve pain. Ultimately, spend less time looking down at devices to avoid pain. 

Forward Fold

This pose works to stretch the neck and hamstrings, so you’ll help relieve neck pain and hip tension, which results from sitting all day. Stand up straight with your feet hip-distance apart. Fold forward slowly, hinging at the hips, and let your arms fall towards the floor. If you can touch the ground, rest your palms on the ground. If you cannot touch the ground, rest your hands on your shins. Try to keep the legs straight if you can, but you can bend the knees if necessary. Hold this pose for five deep breaths. 

Dolphin Pose

This pose aims to enhance flexibility, but it also encourages muscle strengthening, which helps maintain neck mobility. Begin in a tabletop position with your hands directly under your shoulders and knees directly under your hips. Bring the forearms to the floor and spread your fingers wide. Tuck your toes and lift your knees off the mat. Try to walk your feet forward to a comfortable position where you feel a stretch. This position is like Downward Dog, but you keep the forearms on the floor. Press your heels and forearms into the ground and remain in the position for five to ten deep breaths. 

Sphinx Pose

Supporting the natural curvature of the lower back, this pose can help relieve tension in neck, back, and abdominal muscles. Lie on your stomach and keep your legs together. Place your forearms on the mat with your elbows by your armpits. Press up and lift your chest off the floor. Press the tops of your hips, thighs, and feet into the mat and think about lengthening your spine. Hold this pose for five deep breaths. 

Supported Fish Pose

If you need a pose that is designed to reverse the effects of poor posture, it’s this pose. You can use a pillow or yoga block to support the natural curvature of the spine. Sit on your mat with your knees bent and your feet on the floor in front of you. Place a pillow or medium yoga block right behind you. Walk your hands back to lower yourself slowly onto the pillow or block. You should be able to rest comfortably without pain. Let your arms fall out to the sides. You can let your knees fall out as well, or you can keep them bent and facing up. Make sure to keep your buttocks on the ground the entire time and remain in this position for ten deep breaths. 

Wall Chest Stretch

When you can ease tension in the chest and shoulder region, you’ll be one step closer to pain relief from tech neck. Everyone has done this stretch at one point in time. Stand one foot away from a wall or pole and make sure you’re in a neutral stance facing the wall. Heel-toe your feet hip-distance apart and reach back to place your right hand on the wall or pole. Gently twist your torso away from the wall until you feel a stretch in the right pectoral. Breathe deeply for five to ten breaths and then repeat on the other side. 

Camel Pose

Take that lump out of your back by opening up the chest, throat, and upper back. Start in a kneeling position on your mat with your knees hip-distance apart. Place your palms on your lower back and make sure your fingers are facing up. Squeeze the shoulder blades together as you inhale. Lift your chest and come into a backbend. You can keep your hands on your lower back and lean back as far back as you comfortable can. If you can go deeper, place your hands on your heels, open the chest, and tilt the chin up. Hold this pose for five deep breaths. 

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We have a sitting epidemic that exists in today’s day and age. Nobody considers it a health risk, but it’s safe to say that the average person sits for more than 50% of the day. Working from home and limiting activities as a result of the coronavirus pandemic was not conducive to this pre-existing problem. This may be a controversial statement, but sitting is the new smoking.

People know that sitting all day is not beneficial for them, yet they don’t do much to counteract their sedentary nature. Sitting all day creates tightness in the hips, lower back, and weakens the gluteus muscles. Additionally, it’s common to hunch over a keyboard at a desk in a chair, which probably doesn’t support good posture. Rounding the shoulders puts strain on the upper back and neck, which leads to tightness misalignment in the upper spine. 

Don’t let your desk job wreck your posture or back health. Take five minutes out of your day to engage in the following yoga poses that counteract sitting down all day. 

Cat/Cow Pose

The beauty of these two poses is that they oppose each other, working to articulate the full spine and alleviate tension you build up from sitting. Get in a tabletop position with your shoulders stacked above your hands and hips above your knees. Spread your fingers wide to ground yourself firmly. Inhale and expand your belly toward the floor as you arch up, draw back your shoulders, and look up toward the ceiling. Hold for a moment and then exhale, rounding your back and tucking your tailbone. Alternate between these two motions for about one minute, flowing with your breath.

Seated Forward Fold

If you have tension in the low back and hamstrings, this pose will help elongate those muscles. Sit down on your butt and extend your legs out in front with your feet flexed. Keep your back straight as you fold at the torso and reach for your toes. If you need to bend your knees a little, please do so to avoid any pain. If you can grab your toes easily with your legs straight, try to bring your forehead down to your legs. Hold this position for about 20 seconds, breathing throughout.

Downward Dog

Working to open the muscles in the rear legs and shoulders, Downward Dog is an excellent position for the spine’s natural curves. Start in a tabletop position with your shoulders stacked above your hands and hips above your knees. Slowly step back and sink into your heels, spreading your hands and widening your shoulder blades. Push the tops of your thighs back and press your heels to the floor. If you can’t straighten your legs or touch your heels to the floor, this is completely fine. The important thing is to press your chest towards your thighs while extending through the arms. Remain here for five deep breaths and return to the tabletop position.

Half Splits Pose

You won’t be dropping into a split like James Brown to do this pose, so don’t worry about that. This pose helps to release the tension in tight hamstrings that comes from sitting all day. Stand up straight with your feet hip-distance apart and step your right foot forward into a low lunge. Drop your left knee to the ground, shift your weight back, and straighten your right leg so that your heel is on the ground. You can use bolsters or yoga blocks for stability on either side of you if you cannot touch the ground with your hands. Straighten your right leg as much as you comfortably can and hinge at the hips to lean forward while keeping your back straight. You should feel a deep stretch in the hamstring. Press your right heel into the ground to feel a deeper stretch, and make sure that your hips are square to the ground. Hold for 30 seconds and then switch to the opposite leg. 

Gate Pose

Gate pose engages the body in a wonderful movement that extends the sides of the torso and hamstrings. It also helps to stimulate the abdominal muscles to allow for a deeper breath. Start in a tall kneeling position with your shins on the ground hip-distance apart. You can place a pillow or towel under your knees if they are sensitive. Extend your right leg out to the side and plant your foot on the ground. Place your right hand on the outside of your right leg for stability and extend your left arm overhead. Lean to the right and look up toward the ceiling, feeling the stretch on the left side of your torso. Remain here for several deep breaths before repeating on the left leg. 

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As technology continues to advance, more people have become reliant on it, and they spend more time with devices as a result. All of this hunching and poor posture in front of screens takes a toll on the neck and shoulders. Couple that horrific posture with minimal movement and you have a recipe for a sore neck. That being said, there are specific movements and yoga poses that can counteract or help you avoid this pain.

#1: Thread The Needle

Start in a tabletop position with your knees aligned with your hips and wrists aligned with your shoulders. Extend your left hand forward as far as you can and then thread your right arm under, bringing your shoulder to the ground. Rest your right cheek on the mat, close your eyes, and gently relax into the stretch. Hold this pose for 10 breaths and then repeat on the other side. 

#2: Eagle Arms

This is not full eagle pose, but your arms are in the eagle formation. Sit cross-legged on your yoga mat and keep your back straight. Reach both arms out in front of you at shoulder height. Bend your right arm up and sweep the left arm under the right. Bend and wrap the left arm around the right arm. The goal is for your palms to touch. You may not be able to do this initially, but that’s perfectly fine. Just be sure to keep your shoulders down and hold the pose for 10 breaths. Repeat on the other side when ready.

#3: Ear To Shoulder

Sit cross-legged on a yoga mat or upright in a chair and keep your back straight and relax your shoulders. Lower your chin to your chest and then slowly roll your right ear toward your right shoulder. Gently place your right fingertips above the left ear and pull your head toward your shoulder ever so slightly. The more you press, the deeper the stretch, but don’t apply too much pressure. Hold for five deep breaths and then repeat on the other side. 

#4: Hand To Elbow

This is an excellent stretch for the back of the neck, front of the shoulders, and the triceps. Stand or sit up straight and reach the right arm up, bending at the elbow to drop the right hand between your shoulder blades. Extend the left arm up and bend at the elbow to place your left hand on the right elbow. Press down gently to deepen the stretch. Hold this for 10 breaths and then repeat on the other side. 

#5: Cat/Cow

Begin in a tabletop position with your knees aligned with your hips and wrists aligned with your shoulders. Take a big inhale, arch your back, and look up towards the ceiling. This is the cow position. As you exhale, tuck your chin to your chest, curl your tailbone under, and round your back and shoulders. This is the cat position. Continue to alternate between these two positions for 10 breaths. 

#6: Arm Across Chest

This is an excellent pose for the exterior shoulders and the back of the neck. Sit cross-legged on a yoga mat or upright in a chair and keep your back straight as you relax your shoulders. Reach your right arm across your chest at shoulder height and use your left arm to bring it close to your chest. Turn your gaze to the right and hold this pose for 10 breaths. Repeat on the other side when finished. 

#7: Supported Fish Pose

Grab a bolster or long pillow and place it behind you so that it is touching your lower back. Slowly lay back onto the bolster and let your arms drop to the sides, keeping your palms facing upwards. You can remain in this pose for as long as you like, but five to ten minutes is sufficient. 

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In today’s day and age, you cannot go a day without looking at screens. They are everywhere! From your phone and laptop to the tablet and TV, it’s near impossible for you to escape screens. Whether you pay bills online, binge your favorite show, or work on the computer all day, the average adult spends about 12 hours a day in front of screens. 

The smartphone is basically an extension of the self, and most people have it with them from the second they rise to the second they go to sleep. These technological devices have made life more convenient, connecting people from across the globe. They also made life during the pandemic a whole lot easier. People were able to work remotely, engaging with other employees via Zoom, FaceTime, Skype, Google Docs, and Slack. People were always connected to technology, but the pandemic transformed this connection into a hyper connection. 

How Has Hyperconnectivity Changed People?

Ever since the start of the COVID-19 pandemic, people haven’t had a moment to unplug. They watched online cooking tutorials and all of the shows from every streaming service, and scrolled through every social media platform. People may not be aware of it, but all of this screen time takes a physical toll on the body. “Tech neck” is a term that describes the hunching posture that occurs as a result of looking at screens, primarily computers and phones. The average human head weighs about 10-12 pounds, and leaning forward to look down at screens puts incredible strain on the spine. Additionally, people can experience “text claw,” which can lead to a higher risk of tendinitis in the wrist and forearm. 

Why Should You Disconnect?

A relationship with technology is not a bad thing, but sometimes it does more harm than good to your mental and physical health. Too much time spent “plugged in” can lead to poor posture, sleep deprivation, stress, and loneliness. Unplugging from your devices offers numerous benefits, including an opportunity to reconnect with the self. When you disconnect, you’ll find that you are more present and appreciate the natural world. Read more about the benefits of unplugging below. 

The Health Benefits Of Unplugging

You Get To Enjoy The Little Things

When you spend time away from technology, it’s a lot easier to find joy in things that would otherwise bore you. Spending time doing a puzzle, playing a card game, cooking a big meal, or reading a book seem more rewarding when you don’t check your phone every five minutes. When you are attentive to your phone, you don’t really enjoy the activity that you’re doing. Unplug and you’ll find that you’re more appreciative of the smaller things that you wouldn’t notice otherwise. Smell the roses or walk on the beach and absorb the scenery!

Mental Health Benefits

When you spend too much time on social media, it’s easy to experience insecurity, anxiety, depression, dissatisfaction, and envy. When you unplug from social media, you are able to take a break from “ideal bodies” and negative comments. This toxic tornado of negativity can sweep you away and cause you to self-destruct. You can be more grateful for your life and body when you aren’t always on social media. It’s common for people to be completely unaware of how great their lives are when they are always on social media, which doesn’t accurately represent real life. 

More Time For Gratitude

As we mentioned above, social media can cause you to experience jealousy, envy, and unnecessary comparison. You can remove all of those negative feelings from your life when you unplug from your devices. Power down those phones or laptops and focus on what you have in your life. More often than not, you’ll find that you can reset and experience more gratitude. 

You’ll Be More Present

It’s hard to be fully in the moment when you are worried about an incoming text, funny video, or Instagram notification. Whether you are sharing a meal with the family or walking around the neighborhood, doing things without technology forces you to be in the moment. No matter what you are doing, unplugging allows you to just be there. Where? There. That’s what life is all about. 

Reduced Loneliness

Even though technology allows you the opportunity to connect with people from every corner of the world, it’s very easy for it to make you feel lonely. Virtual relationships are not substitutes for the real thing. Lack of physical contact with people can result in unfulfilled interactions, which you have online. We know this is hard to do during the pandemic, but close those laptops and power off those phones for real in-person connection. Meet for a socially distanced hang with masks on, and commit to no phone usage for the entire time. 

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Between working on computers and checking Instagram or playing games on the phone, most people develop neck problems and poor posture. Aptly dubbed “tech neck,” the pain worsens with the continued use of screens. Whether you crane your head down while checking emails or slouch in a chair while entering data, the pressure can cause immense stiffness and strain on the neck. 

What Is Tech Neck?

The vertebrae in the neck are only meant to handle 10-12 pounds, which is the head’s neutral weight. When you crane your neck, angling it down and forward to look at screens, you actually apply up to 50 pounds of pressure on the bones and muscles. The sad truth is that people don’t realize how hunched over they are when they look at screens. They assume a subconscious position that puts undue stress on the neck. Many doctors have had to recommend rehabilitation for people with tech neck because they experience:

• Muscle spasms
• Headaches
• Neck and upper back stiffness
• Trap pain 
• Sharp shoulder pain

People have dramatically increased screen time over the years, which explains tech neck. The good thing is that you can reverse the condition, alleviating your body from current discomfort and pain. Use the following five tips to help reverse your tech neck. 

Download Posture Apps

You’re most likely on your phone for a good portion of the day, so why not download another app that benefits your health? Posture apps send you reminders to correct your posture. Some apps are even hooked up to a device that you adhere between your shoulder blades. This device detects how often you slouch and it can give you a little vibration to remind you to sit up straight. 

Engage In Stretches

Chiropractors recommend engaging in certain stretches throughout the workday, provided you work at a computer. The easiest stretch is to sit on the edge of your chair and interlace your fingers behind your back near your buttocks. Pull your shoulders down and squeeze the shoulder blades together. Hold this position for about 30 seconds and be sure to take deep breaths throughout the stretch. Relax and repeat for a total of three or four times. Following your workday, you can engage in prone stretches or exercises. These include baby cobra, superman holds, and upward facing dog.

Try A Standing Desk

Standing up is a great way to improve your posture, but you have to make sure that you pay attention so that you don’t slouch. When you stand up to work, it’s best to have your computer at eye level. This helps you avoid looking down or up, both of which cause strain in the neck. If you don’t want to stand up and work, sit in an ergonomic chair with a headrest to avoid flexing the neck forward. You can also try to sit on an exercise ball to sit up straight. 

Be Aware Of Your Posture

It’s easy to neglect your posture, so correcting your slouching or craning neck requires work on your part. You can’t just ignore it because you are probably unaware of how often you slouch. Set reminders on your phone or smartwatch to look up. Additionally, when you sit down in a chair, keep your feet flat on the floor with your shoulders down. Hold in your lower abdomen and this will help tremendously. You can also rest your elbows on your desk to help prop up your upper body. 

Take Breaks

Whether you work from home or work at a desk, you can improve your posture by taking a break every hour. You can even implement these breaks into your off days. Motion is the lotion that you need for healthy muscles and joints. Remaining in one position for hours on end inhibits blood flow to the muscle and joints, making them stiff over time and causing pain. Get up and incorporate motion into your day to take that strain away from your neck and shoulders.  

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