Understanding Why People Tend to Crane Their Necks
The bad news is that thanks to modern living, almost ALL of us have poor posture! The good news is that there are many things you can do on your own to help improve your posture and relieve the soreness that can come with this lousy posture.
Many people, especially office workers, remote employees, athletes, and individuals with chronic pain, unconsciously crane their necks forward while using computers, phones, or reading. This excessive forward head posture, also known as “tech neck,” results from prolonged screen time, poor workstation setup, and incorrect posture while working out or performing repetitive activities.
Admit it, you slouch too, don’t you?!
Other contributing factors include:
- Slouching while sitting at a desk
- Looking down at a phone for extended periods
- Poor sleeping posture
- Straining the neck during workouts
Over time, these habits put excessive stress on the neck and spine, leading to discomfort and long-term issues.
The Negative Effects of Craning Your Neck
If you frequently crane your neck, you might experience:
1. Chronic Neck and Shoulder Pain
When the head moves forward, the muscles in the neck and upper back overcompensate to support its weight. This results in muscle tightness, tension headaches, and even pain radiating into the shoulders and arms. GO ahead and squeeze that area between your shoulder and your neck. It’s as hard as a rock, isn’t it?!
2. Reduced Mobility
Constant strain on the neck muscles can limit flexibility and make turning or tilting the head difficult. This stiffness affects everyday movements, whether working at a desk, exercising, or even driving. Can you look over your shoulder equally on both sides?
3. Poor Posture and Spinal Misalignment
A forward-leaning neck posture disrupts spinal alignment. Over time, this can lead to a hunchback appearance (kyphosis) or increased pressure on the cervical spine, causing early degenerative disc disease. You have seen those little old ladies with that ‘hump’ on their back. Is that now YOU?!
4. Increased Risk of Injury
Athletes and fitness enthusiasts who crane your neck during workouts may experience strains, nerve compression, and imbalances that lead to injuries.
5. Headaches and Fatigue
Neck tension can contribute to tension headaches and fatigue due to decreased blood circulation and increased muscle strain.
How Performance Physical Therapy Helps
Performance physical therapy is a highly effective solution for addressing crane your neck issues and improving posture. By working with a physical therapist, you can relieve pain, restore mobility, and develop better habits for long-term health. Here’s how:
1. Postural Assessment and Correction
A physical therapist evaluates your posture, identifying weaknesses and misalignments. They then create a personalized plan to improve posture through specific exercises and ergonomic adjustments.
2. Manual Therapy and Soft Tissue Release
Hands-on techniques like massage, trigger point therapy, and joint mobilization help relieve muscle tension, increase blood flow, and promote healing in the neck and shoulders.
Here is a technique that we love! https://youtu.be/BpYBocF0IqQ
3. Strengthening Exercises
A well-structured strengthening program targets weak muscles, particularly those in the neck, upper back, and core, to support proper alignment and prevent further strain. Try this exercise to increase your strength : https://youtu.be/1UNLwyU11E0
4. Mobility and Flexibility Training
Stretching and mobility exercises enhance flexibility, allowing for a greater range of motion and reducing stiffness caused by crane your neck habits.
Here is a great exercise to try now: https://youtu.be/UhTezSHWwh0
5. Ergonomic and Lifestyle Recommendations
Therapists provide guidance on desk ergonomics, sleeping positions, and proper movement mechanics to prevent recurring pain.
Simple Exercises to Prevent Neck Strain
Incorporating these exercises into your daily routine can help prevent and alleviate neck pain:
1. Chin Tucks
- Sit up straight and gently tuck your chin toward your chest.
- Hold for 5 seconds and repeat 10 times.
- This strengthens deep neck muscles and improves posture.
2. Shoulder Blade Squeezes
- Sit or stand with your back straight.
- Squeeze your shoulder blades together and hold for 5 seconds.
- Repeat 10 times to strengthen upper back muscles.
3. Neck Stretch
- Tilt your head toward your shoulder until you feel a stretch.
- Hold for 15–20 seconds on each side.
- This relieves tightness and improves flexibility.
4. Upper Trap Stretch
- Sit up tall and gently pull your head toward your shoulder with one hand.
- Hold for 15–20 seconds and repeat on the other side.
5. Posture Reset
- Stand against a wall with your head, shoulders, and lower back touching the surface.
- Hold this position for 30 seconds to reinforce proper posture.
When to See a Physical Therapist
If you experience persistent pain, limited mobility, or difficulty maintaining proper posture, it may be time to seek performance physical therapy. Signs you should visit a specialist include:
- Constant neck and shoulder discomfort
- Frequent headaches caused by tension
- Difficulty moving your neck or turning your head
- Tingling, numbness, or weakness in the arms
- Pain that worsens despite home remedies
Improve Your Posture with Performance Physical Therapy in Delaware
Don’t let crane your neck habits lead to chronic pain and poor posture. Performance physical therapy offers expert solutions to alleviate discomfort, improve mobility, and enhance overall well-being. Whether you’re an office worker, athlete, or someone dealing with chronic neck pain, working with a physical therapist can provide long-term relief and prevent further issues.
If you’re in Delaware, schedule a consultation with a trusted performance physical therapy provider today and take the first step toward a pain-free, healthier posture.
We have to include another exercise video that is simple, yet effective!
Final Thoughts
Maintaining proper posture and addressing neck strain early can make a significant difference in your overall health. By incorporating simple exercises, making ergonomic adjustments, and seeking performance physical therapy when needed, you can prevent long-term complications and enhance your daily comfort. If you’ve been struggling with persistent neck pain or posture issues, now is the time to take action. Invest in your well-being and seek expert care to keep your neck strong, flexible, and pain-free.
Faq’s
1. What happens if you crane your neck too much?
If you crane your neck too often, it can lead to chronic neck pain, tension headaches, reduced mobility, and spinal misalignment. Over time, this poor posture can cause muscle imbalances, nerve compression, and even degenerative disc issues.
2. How can I stop craning my neck when using a computer or phone?
To prevent excessive crane your neck posture, keep your screen at eye level, sit with a straight back, take frequent breaks, and practice chin tuck exercises. Using an ergonomic chair and adjusting your workstation setup can also help.
3. Can physical therapy fix forward head posture?
Yes, performance physical therapy can help correct forward head posture by strengthening weak muscles, improving flexibility, and teaching proper alignment. A physical therapist can design a personalized program to restore posture and prevent further strain.
4. What are the best exercises to relieve neck strain?
Some effective exercises to relieve neck strain include chin tucks, shoulder blade squeezes, neck stretches, and upper trap stretches. These movements help improve posture, release tension, and strengthen neck-supporting muscles.
5. When should I see a physical therapist for neck pain?
You should visit a performance physical therapy specialist if you have persistent neck pain, limited mobility, frequent headaches, tingling in your arms, or discomfort that doesn’t improve with home remedies. A physical therapist can help identify the cause and provide targeted treatment.
Would you like me to refine these further or add more questions?