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Text Neck and Dowager's Hump

One of our followers asked if we could write a blog on stretches/exercises for Text Neck/Dowager's Hump. Ask and you shall receive! We hope the following is helpful! Please feel free to ask us any questions, and we are happy to write a blog for you!

Our parents always told us to "Stand up straight!" With all of the technology around us, it's inevitable that we are going to be spending many hours looking down at our phones, laptops, tablets, and computers. Overtime, this poor posture can lead to neck and upper back pain. It may even lead to a dreaded "hunchback" called Dowager's Hump. This problem has become so common, it has been given the name "Text Neck."

No one wants to look like Quasimodo. Luckily, there are some great stretches that can reduce the symptoms of text neck. Try the stretches below daily to begin feeling better and improve your posture.


1. Assume a resting posture (Picture on left).

2. Gently tuck your chin in (Picture on right).

3. Hold for 5 seconds. Repeat 15 times. You should feel a stretch in the back of the neck and upper back.

Chin Tuck


1. Place foam roll (or rolled towel) horizontal, along upper back.

2. Gently extend your back over the foam, but keep your lower back flat (by tightening your abs.)

3. Hold for 5 seconds. Repeat 3 sets of 10.

Upper thoracic extension on foam roll

Upper Trap Stretch

1. Place your hand on the top of your head.

2. Gently tilt your head toward the arm on top of your head.

3. Hold for 30 seconds. Repeat 3 times. You should feel a stretch on the side of neck you are tilting AWAY from.

Upper Trap Stretch


1. Hold resistance band in front of you.

2. Slightly bend the knees and perform a chin tuck.

3. Pull back on the resistance bands. The elbows should not go past your body. Squeeze your shoulder blades together.

4. Repeat 3 sets of 10.

Theraband Rows/ Scap Retraction

Chest/Pec Stretch

1. Bring your arms out to the side in a corner or a doorway

2. Lean in until you feel a stretch in the chest/pecs.

3. Hold 30 seconds. Repeat 3 times.

Also- don't forget that PREVENTION IS KEY! This means, be aware of your posture through out the day. Take rest and stretch breaks often. Bring your phone to eye level when reading. Make sure your computer monitor is slightly below eye level, and when sitting, your knees are below the height of your hips.

Happy Stretching!

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