Fix “Text-Neck” and “I-Pad Neck” With this Quick Moves & Stretches-By Fitness & Wellness Expert Jennifer Nicole Lee

We spend about 60% of our day looking at a laptop, tablet, or cell phone. What does that do to our posture, neck and spine? Keeps it locked in one position, leading to many imbalances and stress in the body.

But with these quick stretches and neck exercises, you can now fix any uncomfortable feeling you may have in your neck, back or spine.

Wall Butterflies: Stand with your head, back and feet against the wall and place your arms against the wall so they form right angles. Slowly move your arms up and down for 30 seconds to one minute.

Tuck Your Chin: Sitting up straight, place your index finger on your chin and tuck your chin all the way back towards your spine. He says this helps mobilize the vertebrae in your neck because they can become stuck in the forward leaning position. Repeat 10 times.

Extension of the Thorac: Interlace your fingers behind your head, bringing your elbows forward. Tighten your abdominal muscles and slowly raise your elbows toward the ceiling. Lower and repeat 10 times. If you do these exercises several times a day, you will soon feel mobility return to your mid-back and your shoulders and neck will not be as tight.

Chest Stretch:  Stand in a doorway, place your extended arm on the wall inside the door and step through on the opposite leg until you feel a stretch in your front shoulder. Hold for minute and repeat on the other side. If you have a wall instead of a door, just elongate your arm perpendicular to your body and keep your palm and chest flat against the wall. Carefully and slowing turn away until you feel a stretch in your shoulder.

In addition, if you are working on a long project that requires you to keep your neck and head down in a specific position, make sure to set your timer, and then do a neck or spine stretch to keep you more in balance, and the stress away from your neck.