In addition to localized pain, a forward head posture can cause headaches, affect respiratory function, disturb balance in standing and walking, and reduce cognitive abilities as we age. (3, 4, 5)
Tech neck afflicts all age demographics, including children and adolescents who should be free of stress-related pain. (6) It’s been found that teens’ extensive use of technology leads to neuromusculoskeletal changes and misaligned posture. (7)
Solution:
Proper posture is key to avoiding the stress put on the neck. Be mindful of your head position when you sit and walk, keeping it in line with your shoulders so the spine remains straight. (8) If you work at a computer, take frequent breaks to walk around.
2. Forward Reach (rounded shoulder posture)
Actions that pull your arms forward like driving, cooking, keyboarding, and use of electronic devices tend to round the shoulders, tightening the chest and weakening back muscles.
Solution:
Strengthen back muscles, specifically the trapezius and rhomboids of the upper back and lattisimus dorsi on the sides. You may try a seated row for the traps and rhomboids and arched back pull-ups for the lats. Click here for lots of stretches for the whole body with pictures of the engaged muscle groups.