how to fix crane neck

Crane neck, also known as forward head posture, is a condition that affects millions of people around the world due to the habitual use of electronic devices like smartphones and computers. The condition causes the neck, shoulders, and upper back to experience tension, pain, and stiffness. The good news is that it is possible to fix crane neck through simple exercises and lifestyle adjustments. This article provides a comprehensive guide on how to fix crane neck and improve your posture for longevity.

Identifying crane neck symptoms

One of the first steps in fixing crane neck is identifying the symptoms. Some of the usual symptoms of crane neck include a protruding neck, pain in the neck, shoulders, and upper back, reduced range of motion, and headaches. To determine if you have crane neck, take a mirror and stand with your back straight. If your neck seems to be protruding, bending, or tilting forward, then you have crane neck. Once you have confirmed the condition, you can proceed to work on fixing it.

Exercises to fix crane neck

Various exercises can help fix crane neck. One of the most common exercises is the chin tuck exercise. To do this exercise, stand with your back against a wall, ensuring that the back of your head is touching the wall. Then, tuck your chin so that it forms a double chin and hold for ten seconds. Repeat this exercise ten times, three times a day. Another effective exercise is the neck stretch exercise. To perform this exercise, gently tilt your head to one side until you feel a stretch and hold for ten seconds. Repeat on the other side. You can perform this exercise ten times, three times a da

Adjust your lifestyle habits

Adjusting your habits is another important step towards fixing crane neck. One of the significant contributors to crane neck is the use of electronic devices. You can limit the use of these devices or adjust them to eye-level to prevent craning your neck. Additionally, you can adjust your sitting posture when working or driving. It would help if you sat up straight, ensuring that your shoulders are relaxed, and your feet are flat on the floor. You can also take frequent breaks to avoid sitting in one position for too long.

Seek medical attention

Although crane neck is not severe in most cases, some people may require medical attention. Suppose you experience persistent neck pain, headaches, or reduced range of motion even with the exercises and lifestyle adjustments. In that case, you may need to see a doctor or a physiotherapist. They can diagnose the underlying condition and recommend better treatment options like medication, massage, or physical therapy.

Conclusion

In summary, crane neck is a common condition that affects millions of people worldwide. The condition causes neck, shoulder, and upper back tension, pain, and stiffness. However, simple exercises like chin tucks, neck stretches, and lifestyle adjustments like adjusting electronic devices, sitting posture, and taking frequent breaks can help fix crane neck. If the condition persists, you should seek medical attention. By making these changes, you can improve your posture and live a pain-free, healthy life.