Text neck describes the strain from looking down at devices for extended periods. The forward and downward head position increases load on cervical structures dramatically. Modern device use creates this posture repeatedly throughout the day. The solution combines mobility work with changed device habits. Get your personalized routine: Start your 14-day free trial Cervical Extension Counteract the flexed position from device use. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest JME 3 Tilt your head left then right toward your shoulder Thoracic Opening Upper back extension supports neck position. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. Chest Release Tight chest pulls the head forward. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 58 Hold onto your elbow behind your head for a gentle stretch. Shoulder Repositioning Rounded shoulders accompany text neck. JME 52 Hug one arm across your body for a gentle stretch. JME 55 Bring your hands together behind your back and extend for a shoulder stretch. Chin Tuck Practice Retraining head position over shoulders. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 94 Slowly bend forward and reach your hands toward the floor. Device Habits Raise devices to eye level. Take frequent breaks. Use voice commands when possible. Stretches counteract but habits prevent. Every hour of device use needs mobility counterbalance. Text Neck Programming simplmobility provides device-age neck routines. 2-3 minute sessions counteract modern posture problems. Start Your Free Trial