Text neck, which is also called tech neck, is a lifestyle disease which causes pain in the neck, shoulders and can also affect the spine over time. This disease affects a lot of people, especially the ones with desk jobs, and people who spend a lot of time on their laptops, desktops, mobile phones or other devices for extended periods of time in an incorrect posture. For example, if you’re on your devices in a day for a minimum of two hours then you’re spending more than 730 hours on your device in a year.
When checking our phones and other devices, we are over-stressing our necks and curving them forward in a way that’s not natural. This tends to affect the spine too over time. We spoke to Akshar Nath of Akshar Yoga who has worked with celebrities like Sunil Gavaskar, Matthew Hayden, Geeta & Babitha Phogat. He gave us these easy exercises that can be done at home to prevent text neck:
1. Sukshma Vyayam
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It’s important to warm-up before doing any kind of exercise or asanas and we can start with Sukhsma Vyayam or subtle exercises. You can try neck and head rotation, shoulder rotations, hip and ankle rotations to get the blood flowing to different parts of the body. Without warming up there is an increased risk in injury, so make sure to loosen up all the joints in the body.
2. Adomukhi Svanasana
Image credit: Akshar Yoga
Gently drop your knees and palms to form a table top position. Make sure to align the palms under your shoulders and align the knees with the hips. Now, lift your knees and form an inverted ‘V’ shape. This asana is also popularly known as the downward dog position and is fairly easy to achieve. While going into this posture focus on your big toes and feel the stretch.
3. Hastha Uthanasana
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To get into this posture, stand tall with your feet together and keep your spine in an erect and aligned manner. Now, relax your shoulder and interlock your fingers In the front. Follow this up with coming on your toes while inhaling and go back down while exhaling. Keep this up for 30 seconds and repeat this exercise by doing three sets of the same duration.
4. Savithri Asana
Image credit: Akshar Yoga
Get into this posture by slowly lowering the knees onto the mat. Support your weight with your knees and then stretch your arms upwards and stay in the position for 30 seconds and then repeat again. Try this for three sets of 30 seconds each.
5. Santolanasana or Plank pose
First lie down on your stomach on the mat. Place the palms directly below your shoulders and then lift your upper body, pelvis and knees into a plank position. Make sure to keep the spine aligned and straight for best results.
Follow up these exercises with a ‘Siddho Hum Kriya’ in easy steps:
a. Samasthithi –This is a state of Surrendering oneself or ‘Sharanagathi’. This is to understand that you are a part of this existence, and exist eternally in the past, present and the future. We surrender unto the divine powers of the Universe and seek its protection and guidance. Keep the breathing soft and inhale & exhale naturally.
Image credit: Akshar Yoga
b. Pranam – Bow down to the Universe for all your blessings. This is a state of connection or ‘Sambandh Sthapna’ where we bow down and establish a connection with divine energies.Inhale as you join your palms and gradually exhale as you bow down.
c. Pukar Stithi – This third step is a state of prayer asking the Universe for energy, knowledge. Raise your arms up and continue to breathe naturally.
d. Prapti Stithi – We are ready to receive the blessings and the offerings of the Universe and remain in a state of receptiveness.
e. Kritagyata – No matter what we receive, we have to remain grateful for it. In this state you are offering your gratitude for what you received.
Image credit: Akshar Yoga
It’s also important to keep in mind to stay away from the stress as stress may accumulate in the neck and shoulder region. Gentle yoga, breathing and mediation for a few minutes every day can make a lot of difference not only physically, but mentally as well.
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