“Text neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long.” – Spinehealth.com

Don’t laugh, text neck syndrome is a real thing and most of you have probably experienced the symptoms at least once. Symptoms include shoulder and neck tightness, chronic neck and back pain, headaches, muscle spasms, and potentially, a pinched nerve.

Text Neck Syndrome Explained

It’s not so easy to combat text neck unless you give up your devices or train your body to position itself in a way that lessens the stress on your back and neck. Some of the tricks you can use are to hold your device closer to eye-level, limit the time you spend on your device, and if you need a long-session, take as many breaks as possible.

Another key, helpful way to combat text-neck is with stretching or yoga. Recently, Yoga with Adriene put together a 30 minute routine focused solely on text neck. The session is meant to help alleviate some of the stress and pressure on the muscles targeted by the syndrome.

If you’re experiencing mild symptoms, give this routine a try. If you’re experiencing severe to chronic symptoms, consult a doctor or medical professional before diving into the routine below. Also, if you are a beginner when it comes to practicing yoga, preview the routine ahead of time; make sure the positions and movements are at a level you can handle. The last thing you want is to injure yourself while trying to alleviate already-existing pain.