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AVOID TEXT NECK AKA FORWARD HEAD POSTURE WITH THESE TIPS.

What is Text Neck?

Walk into any room, and you’re bound to find at least one person with their head tilted down, staring at a cellphone, tablet, laptop, or another mobile device. Mobile tech devices have become a significant part of American culture. Unfortunately, our bodies aren’t meant to look down for prolonged periods, which is a common position when using these devices.

For that reason, there’s a new phenomenon called Text Neck or Forward Head Posture (FHP), which leads to actual pain in the neck. If you’re like the 96% of Americans with a cell phone, keep reading to learn how to prevent and heal Text Neck.

Man looking at his phone with text neck.

Forward Head Posture:

Text Neck is a term used to describe the neck pain associated with looking down at your mobile devices for an extended period. Forward Head Posture is the medical name. According to the Journal of Ergonomics, you have Text Neck or FHP when your skull protrudes forward more than an inch over the vertebra in the neck on which the head rests.

Text Neck is common in those who frequently use cell phones, tablets, and laptops. Despite it commonly referring to being caused by a mobile device, you can also get Forward Head Posture from physical trauma, poor sleeping habits, poor driving habits, and more.

You might have FHP if you’re experiencing neck and shoulder pain, muscle fatigue, muscle spasms, a decreased range of motion or headaches.

How to Avoid Forward Head Posture:

The best way to avoid Text Neck is to change the habits that most often lead to this condition. Here are a few recommended tips:

Bring your wireless device up to your eye level instead of craning your neck down to see it.
Avoid using your wireless devices for a prolonged period. If you must do so, take a 15-minute break every hour to allow your body to rest.
Use an ergonomic desk set up that brings your laptop up to your eye level. This might mean getting a taller desk or using a platform to raise your screen. There are many ergonomic resources available today.
Perform postural retraining exercises. Since the root cause of FHP is improper neck posture, you want to retrain your body.

You Think You Have Text Neck, Now What?

If you believe you have Text Neck, you want to make a trip to a medical professional who can diagnose you and provide you with a plan of action. You can visit your doctor or chiropractor. Another option is to schedule an appointment with a massage therapist who specializes in postural retraining.

At Attune Massage Therapy, postural retraining is one of our specialties. It helps you improve muscle tension and relieve the pain associated with Forward Head Posture. Along with postural retraining, we can provide Trigger Point Therapy and Myofascial Release Techniques, which are both designed to provide relief beyond a traditional relaxing massage.

We offer medical massage therapy with outcome-based results, which is just what you need to ease your case of Text Neck.

Are you ready to try a unique Richmond massage therapy experience?

Jana Henderson

Now Offering: Virtual Couples Massage Workshops

Would you like to learn how to give great massages?

Book Your Private Couples Massage Workshop:

In this customized, interactive 90-minute workshop, Jana will demonstrate and teach a few professional massage techniques that will not only help to save hands, but will also provide you & your partner a therapeutic-based massage. Contraindications and Endangerment Sites will be taught. This workshop can be done in person or virtually. The work Jana teaches is done on the floor with pillows, so it can be performed anywhere. All participants will be clothed the entire time (gym attire is appropriate). You will also receive a PDF document that will contain all instructions and reminders so you can focus on being 100% present in the workshop. An intake form will be sent out after purchase of the workshop and must be completed and returned at least 72 hours prior to your workshop so Jana can help you and your partner get the most out of the course.

Request an Appointment 

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Or call — (804) 901-2952


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