The Best Exercises for Turtleneck Syndrome

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Turtleneck syndrome appears to be a condition that’s been afflicting more and more individuals, due mainly to the use of electronic devices such as laptops, computers, and mobile phones becoming a regular part of everybody’s life.

The good news is that just like a sedentary lifestyle, turtleneck syndrome is a condition that can be easily addressed with some positive changes in a person’s habits. In our previous post, we talked about the different habits that address turtleneck syndrome, one of which is the development of an exercise routine.

woman being treated for back pain

Relieve the Pain of Turtleneck Syndrome with Exercise

The good thing about the exercises for turtleneck syndrome is that they’re not complicated. They don’t require complex exercise mechanisms, and they can be done even right there in your workstation. Whether or not you have started to experience the symptoms of turtleneck syndrome, you can start practicing these exercises right away.

Neck Stretches

Neck tilts: Gently tilt your head from side to side, bringing your ear toward your shoulder. Hold this position for 15-30 seconds on each side.

Neck rotations: Slowly rotate your head in a circular motion, first in one direction and then the other. Do this for 15-30 seconds in each direction.

Neck flexions: Using two fingers of one hand, tuck your chin in. Then, position your other hand on the back of your head. Gently force down with the said hand as you pull your head towards your chest. Stay in this position for 20 to 30 seconds until you feel a stretch at the back of your neck. Repeat for 2-3 times.

Chin Tucks

  • Sit or stand with your spine positioned straight.
  • Gently tuck your chin in toward your neck, as if trying to make a double chin.
  • Hold for a few seconds and then release.
  • Repeat this exercise several times throughout the day to strengthen your neck muscles.

Shoulder Blade Squeezes

  • Sit or stand with your spine straight.
  • Squeeze your shoulder blades together as if you are trying to hold a pencil between them.
  • Hold for a few seconds and then release.
  • Repeat this exercise several times to help improve upper back and neck posture.

Chest Openers

  • Stand with your feet shoulder-width apart.
  • Clasp your hands behind your back and straighten your arms.
  • Lift your arms slightly and squeeze your shoulder blades together.
  • Hold for 15-30 seconds and then release.

One-Arm Chest Stretch

  • Find a wall to do this exercise. Stretch one arm behind you with your palm flat on the wall.
  • Pull in your stomach without arching your back, and then lean forward and slightly away from the extended arm.
  • You will feel a stretch in your chest area. Hold for 30 seconds and repeat on the other side.

These exercises are easy to do and include in your daily routine, and you can even do it at work to take a break from prolonged sitting. By practicing proper exercise and observing other healthy habits, you can say goodbye to turtleneck syndrome and all the discomfort and pain associated with it.

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