Text Neck is literally a pain in the neck! Here are some simple neck stretches, exercises and posture adjustments that should help relieve some of the pain.
The first thing that will help with text neck is to change your posture.When you are bending over at your neck and hunching your upper back, your neck muscles get tight in the front of the neck and overstretched in the back of the neck and upper back.
So the first exercise is a simple chin tuck. You don’t want to tuck it down to your chest, but take your chin, and pull it backwards. You can put your finger on your chin, as a target or starting point, and then tuck it in. Hold it for about 3-5 seconds, and then relax. Do this about 3-5 times.
The next one is to open up the chest area with a scapular squeeze. You want to imagine that someone has their hand on your spine in the middle of your back. Squeeze your shoulder blades back towards your spine and hold, and then come back. Hold it for about 3-5 seconds, and do it about 10 times to start.
The next stretch is going to be a chin tuck lying down. Roll up a towel and put it right in the curve of your neck on the ground. Push down towards the floor. Hold that for about 3-5 seconds. Do this 3-5 times. The towel's there to give you a target, so you're pushing those muscles in towards the towel.
For the last stretch, grab a pillow, turn over onto your stomach, and put the pillow right at your stomach and chest area. Now you are going to exercise your upper back muscles. Put your hands on your lower back. Keep your neck in a neutral position, and lift your upper body up off the floor. Hold it for about 1-2 seconds, and then come back down. Start with 10 times.