Many people experience the pain of "tech neck," a condition that causes chronic pain in the neck and shoulders. It occurs comes from having a slouched posture while using electronic devices. This problem emerges when folks bend their necks forward to view smartphones, computers, TVs, or other electronic screens.
One effective way to counteract the pain associated with "tech neck" is through the upper trapezius stretch. The trapezius muscle, often referred to as the "traps," is a large muscle bundle extending from the back of the head and neck to the shoulders, comprised of three parts: the upper, middle, and lower trapezius.
Stretching the "upper trapezius" is beneficial in alleviating the pain linked to tech neck by loosening the tightened muscles involved in this syndrome. While various stretches can help, the upper trapezius stretch stands out as a personal favorite due to its immediate relief and the convenience of performing it anywhere.
Here's how to perform the Upper Trapezius Stretch:
Maintain optimal posture by kneeling or standing, ensuring shoulders and head are in neutral alignment with a lordotic curve in the lower back.
Draw your navel inward.
Retract and depress the scapulae (shoulder blades in your back) on the side being stretched.
Place one arm behind your back as high as you can.
Hold the side of your head with your other hand.
Slowly laterally pull to flex your head, bringing one ear towards the same-side shoulder.
Hold the stretch position for 30 seconds.
Switch sides and repeat.
Note: Keep your head in lateral alignment throughout the stretch.
Below is a video of how to perform this stretch.
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Upper Trapezius Stretch