It is bending of the vertebrae in the neck which occurs as a result of regular and prolonged use of gadgets.

Recommendations After Diagnosis

We understand that life without a gadget is almost impossible. According to statistics, a modern person on average looks into their smartphone at least 200 times a day. But in order not to aggravate the condition, you should adhere to the following recommendations.

1.Watch the tilt of your head

The constant tilt of the head down to the gadget provokes problems with both the health and the appearance of the neck. The best solution is to correct the posture and change the position of the gadgets. The screen of a laptop, computer or tablet should be at eye level. It is better to keep the smartphone strictly in front of your face.

2.Arrange your workplace correctly

This primarily concerns the difference between the height of the table and chair. It should be comfortable so that you do not bend down straining your neck, and not stooping and lifting your shoulders.

3.Take short breaks

Change your body position more often and take time to interrupt work or reading. During the break, you can take a walk, stretch your neck, or do some exercise.

4.Exercise

Before starting the exercises, sit up straight, massage the entire neck with your fingers without pressure. Exercises should be performed slowly and carefully without sudden moves. Repeat 3-4 times.

• Head tilt back and forth, and left and right

A simple exercise, but it is important to do it smoothly avoiding circular turns of the neck.

• Isometric stretch

It is necessary to press with the palm alternately in front, behind and on the sides of the head. Use your neck muscles to resist the pressure. Keep your head upright. One approach should last 10 seconds and the set of exercises on each side should be repeated three to four times.

5. Do Pilates and stretching

These areas have the most beneficial effect on the muscles of the back and neck. Strong muscles hold the spine and correct posture is formed, which is important for a tech neck.

6. Take a massage course

To stretch spasmodic muscles, tone them and improve or restore normal blood circulation.

7. Cut your time on gadgets

Try to realize that over time, if you do nothing and continue to sit on your smartphone for 90% of the day, the problem will worsen. This is especially important if you do not let go of your phone or laptop just out of boredom. Try to make your smartphone a part of your life but not your whole life.

Do you want to be healthy and beautiful?

Tech neck can also cause cosmetic defects such as the so-called rings of Venus on the neck and double chin. Therefore, start following our recommendations now!