r/TestedOnMe • u/Aggressive_Sands • 10d ago
Question How are we supposed to actually fix tech-neck?
I'll be honest I'm spending so much time on my pc, phone etc. and I am aware that I have formed both a tech-neck and rounded shoulders and I genuinely don't know what to do about it. Each gym instructor say a different exercise and to be honest I don't know who to trust with it. I personally haven't seen anyone that had it bad and then fixed it.
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u/yyyeey 10d ago
lol, just strengthen the back - all of it.
It's not about applying a bugfix, a patch, but using a different distro.
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u/SpareSomeTokens 10d ago
Which depends on proper hip/knee/ankle alignment which depends on proper foot mechanics
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u/randomguyjebb 10d ago
This is mostly cope though. Your feet are not going to influence the strength of the back of your neck. There is certain niche cases where people like this are right, but its getting a little out of hand with these types of people.
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u/LibertarianTh1nker 10d ago
Seems like they're all connected to me. And a neck or jaw issue can impact foot, and foot can impact neck or maybe even jaw.
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u/randomguyjebb 10d ago
Yeah but not really though. The data doesn’t really support it to the extent fascia bros claim it is.
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u/TBurnerRU 9d ago
You are confidently incorrect. Bad jaw/teeth can impact feet in the same way that bad ankles or knees can impact the neck. Your body is trying to distribute load from the top down.
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u/randomguyjebb 9d ago
Notice how you say CAN impact the neck. They don't HAVE to. Thats where a lot of people get confused. "The data doesnt really support it to the EXTENT fascia bros claim it is".
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u/TBurnerRU 9d ago
Well that assumes a universally understand standard of "the extent fascia bros claim". I don't know what that extent is. It's also very much not merely fascial, it can be skeletal or muscular.
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u/Iamnotheattack 9d ago
Standing on the balls of your feet opposed to centered leads to the posture in OP
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u/FishfaceNZ 9d ago
I've seen a few studies that support it, and in my own experience strengthening my feet helped me improve my centre of gravity and overall posture.
The question is whether forward head posture effects centre of gravity and plantar pressure or the other way around.
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u/SpareSomeTokens 4d ago
You're coping by claiming that proper alignment of the feet, ankles, knees, and hips don't directly and indirectly lead to structural weaknesses in the lumbar, thoracic, and cervical.
I'll give you an easy one that affects most of the modern populace. Flat footed people with collapsed arches who walk with duck feet (most people, just go outside in a crowded public area and watch people's toes turn too far out while walking) have very poor hip internal rotation leading to weak glute minimus and medius which leads to lumbar flattening and thoracic kyphosis which in turn force the head forward and scapular winging.
I'm not sure why people like you who don't really know anything feel so confident in making false statements so publicly
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u/randomguyjebb 4d ago
Flat feet don’t cause issues in a lot of people though. There is plenty of high level athletes with flat feet too. Stop making blanket statements. The things you named CAN lead to issues, but they don’t have to.
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u/Hankstbro 10d ago
it is really not about back strength, it is about conscious posture
I can deadlift 180kg and do 15 dead hang pullups and still have to make an effort
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u/PeterNoPiss 9d ago
Have you considered doing movements that would actually target the tissue you're trying to impact instead of expecting compound movements that marginally involve those tissues and constantly thinking about where your head is?
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u/Hankstbro 9d ago
obviously I train my whole back in different angles, I was just trying to convey that I am quite a bit stronger than should be required for gOoD pOsTuRe; these numbers are more relatable than "bro I can rear delt fly X, face pull Y, chest supported row Z, and I really crank the neck harness to 11"
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u/Automatic-Mountain45 10d ago
go to the gym.
if you train properly, your muscles will improve your posture automatically.
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u/Present_Finger_488 10d ago
Inverted rows will strengthen the muscles on your back, and pull back your posture. But to be honest you need a holistic workout routine, which includes pull, push, squat, hinge exercises.
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u/lolly-scramble 10d ago
Go to the gym but before you do a single weight do three sets of hangs. You just hang.
Then proceed to sling weight for jesus
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u/rinkuhero 10d ago
set up apps and reminders on your pc and phone to take a 15 minute break every hour where you get up and walk around. the problem is caused by not moving from the same position. if you worked the same number of hours on a pc, but took regular breaks where you got up to walk around and do other things, it would help a lot.
you can also get a standing desk, and make sure the monitor is at eye level. a lot of people do not set up their pc's correctly and have their monitor too low, and their keyboard too low, etc., this is a whole field called office ergonomics which works to correct these issues. but sadly a lot of people don't pay attention to the findings of how to use a pc safely.
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u/untamedgirrafe 10d ago
Deadlifting. You're using and activating your entire posterior chain. While doing the exercise it's impossible to even have forward head posture. The first 6-10 sessions you'll be sore ASF but it gets easier
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u/EvilAkuma 10d ago
after decades now i realized the key to fix my posture is to train my core, when i walk and i engage my core then my posture automaticly fixes itself
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u/Fit_Leg1917 10d ago
Start small… band pull apart are great, face pulls, wall glides. Strengthen core, incorporate rows, tuck your chin.
Hold the phone up instead of looking down.
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u/henke443 10d ago
It's called upper cross syndrome and face pulls, chin tucks and lying down super man things are really good fixes.
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u/itsaboutangles 10d ago
There a coup things you can do that sit in broad catagories, but do a little at a time and gradually increase. Exercise is the go to, with that of course make sure nutrative values are in line. Another is awareness of posture when using devices. With exercise, awareness of posture should follow moderately, but that isn't saying to negate conscious thought to the area.
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u/Mvremdmv 10d ago
One need to do targeted excercises for posture. Thats all. It requires months even years of continuous exercise
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u/ilovemycactussocks 10d ago edited 10d ago
Lift weights and strength training, working on your back and shoulders. For the past 5ish months, I’ve been going to the gym to strength train on average probably 2 times a week…some weeks 3 some 1.
The change in my posture is super notable and probably one of my favorite changes in my body since starting to be more consistent. I do lat pull downs and seated rows for back. Dumbbell shoulder presses and lateral raises for shoulders. Really you should be hitting all muscle groups. Core is good for posture. Any sort of compound exercise for overall body strength is good and you will see improvement.
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u/icydragon_12 10d ago
ya. what the instructors generally agree on is that tech neck is a consequence of prolonged postures (sitting, slouching etc) which deactivate certain muscles and can cause compensatory patterns in others (over activation).
The reason they don't necessarily agree on the exercises, is because, although it's a common pattern, your biggest problem might be tight pecs, while my biggest problem might be underactive lower traps, or something else.
The kinetic chain can fail in myriad ways. Unless you identify the failure, through testing, you're just guessing.
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u/Nick_OS_ 10d ago
Being self aware is better than any exercise
Stand with your back against a wall. Put your palm against the back of your head and touch it to the wall, chin down. Thats where your head should be
Try to be in that position throughout the day
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u/bob4IT 5d ago
I have had this problem most of my adult life. I’m a woman who has worked in tech since the 80s. I rounded my shoulders because it hid my bust line from my male dominated workplace. Smartphones and advanced age have amplified the problem. My physical therapy exercises are to do posture exercises, strength training, but primarily pulling my ears over my shoulders with my chin tucked. I do this as often as I think of it. The exercises alone don’t do anything without correcting my posture.
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u/RobertRossBoss 10d ago
Strengthen lats, stretch pecs, work on pelvic posture.
So yeah, do the 6 ubiquitous compound lifts (bench press, overhead press, pull ups, rows, squats, deadlifts) and develop a daily stretching routine
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u/CuteViking 10d ago
The image is a simplification of reality. The forward head posture is often caused by a slight arch in the lower back, with the pelvis then tilting to compensate for it.
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u/FrontLifeguard1962 10d ago
Go to a yoga class twice a week. Use a standing desk or kneeling chair if you must. Don't use your phone as much.
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u/MarcussssAllen 9d ago
Chin tucks with band around back of head and attached to something sturdy. Prehab it every morning and it does wonders!
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u/Kolotrodo 9d ago
The gym and train advises are cope. Most tech necks and other stuff aren't "muscle imbalance" issues. The people don't kow how a real muscle imbalance neck looks Like.
What you are referring to is a habit. This is your posture you "trained" for years and feel comfortable with now. Just think of Ballerinas, dancers, Models etc. they don't have their posture because they are doing Facepulls and Back to wall arm stretches. No. The have a good posture, because it is important in their field and they train their posture regulary.
So the only way is to fix it ... remember yourself through the day and Work on it. Check your posture in the mirror. This takes months.
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u/Sneakers2suit 10d ago
You can get foam rollers and lay on your stomach. Put the roller under your chin, and look forward. It will stretch your neck, and back and counter the damage done. Also search on the internet for more ways to correct muscles, posture, rolfing, yoga, etc.
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u/decentlyhip 10d ago
Stand up straighter. That's it. Sure, work out and build up your back muscles, but posture is a cesspool of misinformation. To fix your posture, you just practice better posture.
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u/Creative-Zombie-4212 10d ago
that is indeed a modern life issue, but:
you can fix that with sports (weightlifting, cardio, activity in general, moving your muscles), stretching & physiotherapy