Are you suffering from upper back and neck pain? With the current climate of remote learning, it is no surprise that you are feeling such sensations in your body!

Long hours spent typing on a computer or looking down at our phones causes our posture to decline. Prolonged exposure to such positions can result in forward head posture (sometimes referred to as “text neck”) - a condition where the head protrudes forward and the shoulders round inward. Pain in the upper back or neck are commonly caused by tight neck muscles and chest muscles as a result.

What can you do about this pain? You can start by stretching out the neck. Performing forward and backward head tilts, side-to-side head tilts, neck rotations and shoulder rotations will help relax these tight areas and give you some relief. Next, stretch the chest muscles. Common stretches for this area are child’s pose, behind the back chest openers, above the head chest stretch, and bent-arm wall stretches.

Lastly, follow these tips for optimal stretching:

• Hold each stretch for about 30 seconds. If you don’t have a stopwatch handy, hold for three to four deep breaths (one inhale and one exhale equals one full breath).
• Perform each stretch two to four times.
• Remember, DO NOT go to the point of pain. Instead, hold at a point of mild tension.
• Relax the body while holding each stretch so that you are not bracing any part of your body.

If you are interested in learning more about posture health, make sure to attend Posture Correction & Massage Techniques: Posture Hacks for Better Sleep on March 15 at 5:30 p.m. For more information, visit asirecreation.org.