Alright Molly, ready, let's take a selfie. Your Grammy will love that one, let's send
it to her. Ohhh, my neck, it kind of hurts. Hey everybody, it's Doctor Jo. Today I'm gonna
show you some stretches and exercises for text neck. This is the new fad, everybody's
doing it. Looking at their phones, trying to make sure nobody's seeing them texting
on their phones. The first thing that's gonna help with text neck is to change your posture.
You know, if you're trying to be sneaky texting on your phone, you probably shouldn't be texting
on your phone, so when you're looking at your phone, bring it up so you don't have to hunch
your neck down. Cause what happens is the neck muscles back here get over stretched,
the upper back gets over stretched, and then all these muscles get tight in the front.
So the first exercise is a simple chin tuck. Not down to your chest cause that's what you're
doing, you want to take your chin, and push it backwards. So I always have people put
their finger on their chin, just as a little target, and then tuck it in. It's gonna look
funny, gonna have lots of chins. Hold it for about 3-5 seconds, and then relax. Come in,
pull, hold, and then relax. Do that about 3-5 times. The next one is to open up the
chest area cause if you're hunching over, these pec muscles are gonna be tight. So just
a scapular squeeze, pulling back, and then coming forward will help. So you want to imagine
that somebody's got their hand on your spine in the middle of your back, and squeeze and
hold, and then come back. I'll turn a little bit so you can see it. Squeeze and hold, and
then come back in. The next stretch is gonna be a chin tuck lying down. So this time you're
gonna roll up a towel and put it right in the curve of your neck. Again, you're not
tucking your chin this way, but you're tucking it in towards you. Pushing down towards the
floor. So just nice and relaxed, and then pushing down. Holding that for about 3-5 seconds.
And then coming up. Tucking in, and then coming up. The towel's there to give you a target,
so you're pushing those muscles in towards the towel. And then up. So the last exercise,
grab a pillow, turn over onto your stomach, and put the pillow right at your stomach and
chest area. This is to stretch again your upper back. Put your hands kind of on your
lower back. Keep your neck in a neutral position and come up. Just a little pause, 1-2 seconds,
and then come back down. There you have it. Much better! So those were your exercises
and stretches for Text Neck. If you have any questions, leave them in the comments section.
If you'd like to check out some other videos, go to AskDoctorJo.com. Don't forget to follow
me on Facebook and Twitter. And remember, be safe, have fun, and I hope you feel better
soon.