Having a daily “maintenance” routine to combat the effects of your digital habits can make a world of a difference. If you’re looking to fight the effects of tech neck, look no further than yoga and stretching. This causes added pressure on your spine, and this poor posture can lead to neck pain and other conditions down the line. At 60 degrees forward, it reaches up to 60 pounds. Begin to walk your hands forward, keeping your hips directly above your knees and lowering your chest towards the ground.

Come to all fours (pad your knees if you feel discomfort). Puppy pose is one of those poses for upper back tension that feels better the more you do it. It helps stretch and loosen the shoulders and the muscles that run the length of the. That said, here are ten yoga poses for upper back pain. One study shows that with your head tilted 15 degrees forward, the effect of your head’s weight is equal to 27 pounds. Like the Childs Pose, the Cat-Cow Pose is another gentle yoga exercise.

Our increased device usage also leaves us vulnerable to “tech neck” or “text neck,” when your muscles are stressed from your head and neck extending too far forward over your body. All these hours spent digitally connected can physically manifest in our bodies through neck pain and shoulder tension. That’s a lot of time spent hunching over texting, typing, and swiping, and this is just for mobile activity - not including time spent on the computer and streaming shows at home. In 2019, American adults spent around three and a half hours each day using mobile internet, and that time is expected to grow to over four hours in 2021.

Yoga moves for shoulder pain