Best Exercise for Tech Neck!

– Hello, friends. Happy Saturday morning. I’m coming to you bright and
early this Saturday morning with my favorite exercise for people who spend their time on their phone or on their computer. Listen, our bodies are changing because of how much time
we’re spending using tech. There is this new
expression called tech neck. Have you heard of it? It’s this kind of
acknowledgement of the fact that when we spend all of this time on the computer or on our phones, we are adjusting our
posture to adapt to that. And not just when we’re on the tech. We’re getting this kind
of forward head syndrome where we’re literally rounded forward whether we have the tech
in front of us or not. And this is extremely
important for all of us adults, but if you have kids in
your life who you’ve given a phone to, please please
please please please, show this exercise to them. We don’t have a long history here to see what the long-term effects
of this adjusted posture are and I’m particularly,
I’m concerned about it for all of us but particularly for kids. So if you try this exercise with me and you love it, please share it, and definitely share it
with the kids in your life. It’s very simple. But here’s the thing, most
of us try to correct this. When we see that we’re in
this rounded forward position, I’ll do now what most
people do to correct it. So when you notice that you’re like this, most people squeeze their
shoulder blades together and kind of thrust the rib cage forward. But the issue is not necessarily exclusively at the shoulders. And primarily this rounded
forward position is something that’s going on
with both the thoracic, the upper back part of the spine, and the cervical spine. And when we just squeeze the
shoulder blades together, all we do is tilt that bad alignment kind of forward and up. We don’t actually resolve it. So it doesn’t do anything to help this forward head posture
that many of us have. So if this doesn’t work, what does? This exercise is super simple. You can do it all the time. While you’re behind a screen
and any time you think of it. It’s called ramp the head. Now the most important
part of this exercise is that you are changing what’s happening between your torso and your head. So the movement in the
head, if you look behind you right now, look away from your screen, look behind you at the corner where the wall behind you meets the ceiling. The exercise is to take your head on a vector back toward that wall. So it’s not taking the head just back and it’s not taking the head up. It’s taking the head up
and back at the same time. However, most of us take the torso, specifically the rib cage along with us. So this up and back looks like this when you take the torso along with you. We want the sternum, the
front of the rib cage, to stay vertical. So I like to start there. Place one hand on your sternum and let your sternum relax down. Really exaggerate, like you’re resting. When the sternum is
vertical, that is neutral for the rib cage. But most of us then
discover all this rounding we have in our upper back. So let your sternum be vertical. Keep it anchored there. And take your head up and back only as far as you are
able without lifting the sternum and the rib cage. So up and back. And you’ll feel all this
amazing stuff happening in your neck and upper
back when you do that. Stop going up and back today at the point that you can’t go any further
without lifting your chest. That’s your current range of motion. But over time, eventually
you’ll move up and back as you free up tension. Up and back until the center
of your ear canal gets over your shoulder. And you can do this while
you’re at your computer, while you’re on your phone,
any time you think of it, you can take the head up and back. This forward head posture, it
has ramifications for not just how it feels, tension in
our neck and shoulders, but also headaches, brain
fog, all that kind of stuff. It’s very important, especially for kids. Please please please share this. They are spending so much more time. I just turned 41. My generation was kind of the last that grew up analog. And the people who are
growing up, the kids today who are growing up with so
much time behind this tech, I’m really concerned about them. And it’s not just our neck and shoulders. Our hands and wrists, our backs, hips, even our knees are being impacted by the amount of time that
we spend behind screens. And it’s not even just our
muscular-skeletal system. We know that core and pelvic floor dysfunction can be related to it also. There’s so much research
about cardiovascular disease, some types of cancer
being at a higher risk for those things the more amount of time you spend sedentary behind your screen. And those risks aren’t mitigated by regular bouts of exercise. So if you spend a lot of
time behind your screen, you don’t get a pass just
because you head to the gym. It’s also not just our physical body. Our stress and anxiety and overwhelm are also being impacted,
but I am not here today to convince you to give up your screen. I know. You likely use your screen time, whether it’s at a computer or a phone, to help put food on the table
and a roof over your head, and possibly to stay
connected to your people and to life. And I understand that
and completely get that. My work is based on a computer as well. And I certainly use my phone
to stay connected to people. But what I do want to
help you think about are simple things like this,
this ramping the head that you can do while you’re using tech to help be more mindful of the way it’s changing your body, your
health, and your wellness. And also when you’re not using tech, when you take a little
break and you do do some exercise or some self
care like on a yoga mat, some mat Pilates or yoga
or something like that, that you’re specifically
addressing the tension and posture habits that
come from your tech. I am beyond excited to announce a brand new Healthy Moving course that is called the Tech Body Fix. ‘Cause although this expression
tech neck is becoming more mainstream and doctors
are saying to people, “Oh, it’s tech neck.” It’s really our whole body that’s impacted by our time using tech. And this movement program
has two different pieces. It has first of all
the movement you can do while you’re on your tech to help minimize the alignment, the negative
alignment and posture that’s happening as a result of that. And then second of all some mat classes because if you are gonna
spend time doing exercise which is so great for
mentally and physically, I want it to be targeted toward the tension that you have. So the Tech Body Fix helps
with both of those things, movement to do while
you’re using your tech and also movement that you can do while you’re taking some self care. And there’s classes in there that are 15 minutes to 40 minutes. You can fit them in at the beginning or end of your day, once a week, or even once or twice a
month is a great thing. Even if you just invest five minutes a day in paying attention to this,
it makes a huge difference. So let me tell you where
you can get information on the Tech Body Fix at, forward slash TechBodyFix. There is an early-bird
registration discount that ends tomorrow, Sunday. So be sure to go there
and check it out now. I’ll put a link for it
with this video as well. But the other thing is
I wanted to make sure you actually use this program. So I am launching it with live coaching and accountability for
the entire month of April. So, if you join the program now, you will get in the month of April, the program comes with a step by step plan for using every video in the library. It tells you exactly
what order to do them in and gives you a daily plan. Do this simple exercise. And the daily plans are five minutes. Like it takes you five
minutes to watch the video. But I wanted to walk you through that plan of action live so that I can answer your questions, give you accountability, do some live classes
where we move together and you ask me questions about stuff so that I can keep you on
task and help you develop some new habits that then you can continue to use over and over. This program is just a
single payment program. It’s not a membership. It’s just one payment and
you get lifetime access to the entire program with that payment. And if you join now, I’m only going to let a certain number of students
into this live round because I want to be
able to give everybody individual attention. So I’ll shut the registration down whenever we hit that, but
it’s definitely gonna close on April first ’cause
I want to get a group of people through this first
month using the program. Tech Body Fix. I would love for you to check it out. Here’s a little graphic for you that shows you there’s so much stuff that comes with the program. Printables and videos
and all kinds of stuff. Whatever amounts of
time you have to invest in your health and your wellness will give you benefits untold. I have some students
in my coaching program who have been using these exercises and one of them said that
she used to have to go to massage regularly to
deal with this tension and upper body issue she had from all of her time on tech. But after she just slowly but surely just a couple of minutes
a day did these exercises, she still goes for massage for fun, but she doesn’t need it any more. And if this program saves
you just one massage ever, it completely pays for itself. I wanted to make it accessible. I know that a lot of us
are carrying this tension. So many of us spend time like this. We need movement to help respond to that. So I hope you will check
out the Tech Body Fix. If you have any questions, post them here, or send me an email,
[email protected] Alright, have a great weekend.

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