• Robin

Beat text neck with these simple steps

Here’s an adaptation of the talk I gave on Saturday at Walk With a Doc in Southmoor Park! If you’re interested in hearing more about the great time we had, email me at

How many of you have heard of text neck?

This refers to the condition caused by holding your head slightly forward and down to look at your phone or other electronics.

Sound familiar?

Your head weighs between 10 and 11 pounds. For every degree that your neck shifts forward, more pressure gets placed on your spine. This creates a situation where your vertebrae can pinch nerves and create lots of discomfort. It’s probably the number one reason why people come in for massage.

When your head is positioned forward from your shoulders, there are a couple of muscles that get tightened: levator scapula, which runs from your neck to the top of your shoulder blade; and upper trapezius, the meaty muscle at the top of your shoulder. Your pectoral muscles at your chest also become tightened in this syndrome. At the same time, a couple of muscles become stretched out for long periods of time: your rhomboids, which draw your shoulder blades together; and your sternocleidomastoid, the muscle that kind of “bulges out” at the front of your neck.

I love seeing you for massage, but I also want to help you take charge of your wellness. The massage/chiropractic combination is incredibly effective at helping combat this phenomenon. Chiropractic can help bring your cervical spine back into alignment. Massage can help lengthen your levator scapula and upper trapezius, which gives them space to help bring your neck back into position. The most important thing you can do, though, is try to sit against something and hold your phone up so you aren’t holding your head in a flexed position.

If you come in for a free consultation, I’d be happy to demonstrate some good exercises for your pectorals, levator scapula, and upper trapezius. I can also demonstrate some exercises for your rhomboids that will help strengthen them and promote good posture.

Be well, healthy, and whole!


#wwad #walkwithadoc #textneck #levatorscapula #trapezius #scapula #pectorals #rhomboids #sternocleidomastoid #massage

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