Avoid strain and wrinkles caused by ‘Tech Neck’
If you’ve never heard of the term “tech neck,” no worries. It came about when our phones went from being used for more than just phone call conversations to being used to text, browse and comment on social media, reading and so much more. Tech neck is a posture that comes from constantly looking down at our phones and tablets; it can cause problems for your neck, including lines and increased wrinkles, and problems for your shoulders and spine. Aesthetician Kim Chang and physical therapist Frederick Manalo at Baylor College of Medicine explain how to prevent tech neck wrinkles and protect your posture.
Question: What can be done to prevent wrinkles from tech neck? What is the best posture to have when looking at your phone?
Kim Chang: While getting wrinkles on your neck from tech neck is normal, be conscientious of how long you have been looking down at your screen.
Frederick Manalo: I always tell my patients to “find your neutral spine” and strive to maintain it. This means you maintain a good, almost normal curvature in whatever you do, whether when reading, watching TV or doing your daily activities.
We normally have a small S curve of the cervical (neck), thoracic (midback) and lumbar (low back) spine. When we have poor posture and habit, this curvature is altered, either increased or decreased in curvature. If it is increased posteriorly, it is called kyphosis; if it goes more anterior, it is called lordosis. Typically, the neck becomes rigid or has reverse lordosis due to constant muscle spasms and poor posture, altering normalcy and causing uneven distribution of pressure and poor biomechanics.
Q: Is it possible to get rid of or treat tech neck wrinkles?
KC: Yes, with the proper prevention. Injectables like Botox and filler and treatments like laser and peels will help to decrease the appearance of necklines and wrinkles. Injectables are used for the subdermal (located under the skin), and lasers and peels for the epidermal (the outer layer of skin).
Q: Are there any over-the-counter products that can help with tech neck wrinkles?
KC: There are specific products for the neck. I always recommend the products you also use on your face: vitamin C, serums, retinol and moisturizers.
No. 1 should be prevention. Not only is it best to keep your head up to relieve physical stress, but it is also important to wear sunscreen and lightweight scarves around your neck while driving when the sun directly faces you.
Q: How can we decrease the strain on our necks?
FM: Place the phone in front of you, slightly below eye level, with your elbows slightly bent, maintaining a good neutral neck posture with a slight chin tuck position and both shoulders in a relaxed position. You can alternate with either hand or use both hands if needed.
Q: Are there any stretches we can do throughout the day that can help? If so, what are they?
FM: Recommended therapeutic exercises:
- Cervical retraction/chin tuck exercise:
- Begin sitting in an upright position with your feet flat on the floor.
- Gently draw your chin in while keeping your eyes fixed on something in front of you.
- Seated scapular retraction or scapular squeezes:
- Begin by sitting upright with your arms resting at your sides and elbows bent to a 90-degree angle.
- Gently squeeze your shoulder blades together and downward, then slowly rotate your forearms out to your sides, keeping your elbow bent. Hold briefly, then return to the starting position and repeat.
- Make sure to maintain an upright posture and do not shrug your shoulders during the exercise.
- Seated levator scapulae stretch:
- Begin by sitting upright in a chair, grasping the edge with one hand.
- Rotate your head to the side opposite your anchored arm, then tuck your chin toward your chest. You should feel a stretch on the back of your neck and above your shoulder blade.
- Make sure to keep your back straight during the exercise.
Consider seeing a physical therapist for a more customized and targeted treatment recommendation.
By Taylor Barnes
