TECH NECK

We live in a constantly connected world but being hooked on to the cell phone, laptop and personal computer, can be a pain in the neck. Crammed up phone between the head and the shoulder and neck straining uncomfortably to view the tiny screen, is a 21st century problem called as "Tech Neck."

Deeply engrossed in our work, our head wants to lead not just functionally but position-wise too, as if it wants to win a race with the entire body. Then the body also decides to lean forward with rounded shoulders, as if catching up with the head. Who suffers – the neck, upper back and the shoulders!

The neck muscles that hold the head straight in place have to work hard all the time, trying to hold it back. They become tight and short with time, and to look in front, we lift our face by arching our neck up. This puts further strain, wear and tear of bones leading to cervical spondylosis.

Tech Neck is also the cause of low energy levels as it hampers free breathing. Slumping alone can reduce the breathing capacity by 20% - 30% as the rib cage cannot expand. This reduces oxygenation to the whole body including the brain thus making us feel exhausted and lethargic.

Yoga Therapy

1. Parshwahastasana - This practice helps to open the shoulder joints, release tension from neck and the chest and frees the breath. With the namaskaar behind, it also stretches the wrists and the hands.

·         Lengthen the spine and stretch the arms on the sides like the letter ‘T’. Then bend the elbows and bring the hands behind the back with the fingers touching.

·         Gently, without any discomfort, begin to press the finger tips upwards so that the palms come towards each other into the namaskar or the prayer pose. You can stop midway if you feel that the stretch is enough for you.

·         Breathe keeping the chest lifted and open. Keep the head directly over the spine and create length to the top of the head.

2. Garudasana arms - By opening the upper back and the shoulder joints from behind, it releases tension from the upper back.

·         Bring the folded arms in front of you, keeping the elbows in level with the shoulders.

·         Then tuck the left elbow firmly under the right and press the back of the hands against each other.

·         If you are comfortable to go deeper, then begin to wrap your arms so that the palms face each other. The palms will not be at the same level though.

·         Then lift the elbows up and out and breathe into your upper back for half to one minute.

·         Feel your upper back muscles getting stretched and softened. Release gently step by step and repeat with the other side.

3.      Setubandhasana with W arms - This pose has an overall strengthening effect on the whole back, shoulders, thighs and the legs with a soothing stretch to the tired muscles of the neck.

·         Lie on the floor on your back with the knees folded. Place the arms by the side like a wide ‘W’ with the palms facing up.

·         Tuck the belly in and lift the hips and spine off the floor. Strengthen your shoulders as you feel some body weight subtly on them.

·         Tuckyour hin and feel the lengthening and the stretching in your neck muscles.

Quick Office Fixes

·         Chin tuck – Slide your head back with your chin parallel to the earth, bringing your head and heart in line. Let this become a habit and not just an exercise!

·         Neck stretch - Move your chin towards your chest, holding for 5 seconds as you feel a comfortable stretch from your neck to the base of your skull. Then holding the side of the face, gently pull the head to the side.

·         T arms - Raise your arms upto the horizontal like a letter T with the thumbs pointing up. Now turn the thumb back as much as you can. As you do so, your palms will turn up to face the sky. Hold for 5-10 seconds, release and repeat.

·         Head press – With your hands interlocked behind your head, press your head back against the resistance of your hands. Hold, release and repeat.

·         Arm stretch - Clasp your hands behind you, inhale and pull the arms strongly back against the resistance of your clasped hands .You can keep your elbows slightly bent so that the upper arms go back easily.

Quick dupatta stretch!

Wrapping a cotton dupatta around our upper back, flip the two ends behind. Cross them as shown in the picture and pull the two ends down. Do not forget to tuck your chin bringing your head over the heart. Hold the pull for a while and feel good as the tension of the muscles eases out!