Mid Back Pain (Phone Neck, Shoulder & Back Stretch)
Are you constantly looking down at your phone and feeling that familiar ache in your neck, shoulders, and back? You’re not alone. Tech or phone neck affects millions of people who spend hours hunched over their devices daily.
In this video, we’ll guide you through an essential stretch specifically designed to combat upper body pain due to phone usage and improve your phone posture. These exercises target your neck, shoulders, upper and mid back while building the strength needed to maintain proper upright posture throughout the day.
What You’ll Learn:
• Immediate relief technique for neck and shoulder tension
• Strengthening exercises to prevent future phone neck issues
• Daily stretching routine you can do anywhere
Who This Helps: Perfect for office workers, students, and anyone who spends significant time on their phone, tablets, or laptop computers. No equipment needed – just a few minutes of your day.
Hi guys, this is Dr. Jeff Ulery from Whole Body Health. Today I want to show you an exercise. A real simple exercise to really open up and take out some of that flexion that everybody has in their back right now from hunching over their phones and hunching over the computer. So, I’m going to show you with Judy.
You can use a tabletop or bed, but you basically just want to put your elbows on the surface to make, I would say, prayer hands. And so the elbows want to stay right there on the surface that you’re on.
And then you want to basically move your butt or tailbone back to your heels and let everything just fall through here. We’re going to get an extension. You’re also going to get a nice stretch on the back of the arm. You’re going to get a nice stretch in your shoulders.
Then you go ahead and come up. I just have people hold it for a 10 count, and repeat. Do a set of 10.
Every time I do this, it’s really helpful for opening up that midback where I feel like I’m hunched and tight all the time because I’ve been over people all day. This is something that I talk about with every one of my patients who is dealing with tension through there this area. Hope that helps, and we’ll talk to you soon.