How to prevent neck problems from smartphone use (“Tech Neck”) in Valbonne
Spending too much time looking down at your phone can lead to neck pain, stiffness, and poor posture (commonly called “tech neck”).
Here’s how to prevent it:
1️⃣ Adjust Your Posture
✔ Hold your phone at eye level → Avoid bending your neck down.
✔ Keep shoulders relaxed and back straight.
✔ Use a stand or holder for your phone when watching videos.
Posture Check:
• Keep ears aligned with shoulders (not jutting forward).
• Chin should be slightly tucked, not sticking out.
• Engage your core to avoid slouching.
2️⃣ Do Neck Stretches & Exercises
♂️ Simple Stretches to Prevent Stiffness:
Chin Tucks → Sit straight, gently tuck your chin in (like making a double chin). Hold for 5 seconds, repeat 10 times.
Neck Tilts → Tilt head side to side (ear to shoulder) for 20 seconds each side.
Neck Rotations → Slowly turn your head left and right 10 times.
Chest Opener Stretch → Clasp hands behind your back, lift chest up to counteract hunching.
⏳ Best Time to Stretch: Every 30-60 minutes while using your phone.
3️⃣ Strengthen Your Neck & Upper Back
Exercises to Support Your Neck:
✔ Wall Angels – Stand against a wall, move arms up & down like a snow angel (10 reps).
✔ Reverse Chin Tucks – Lie down, press the back of your head into the pillow (hold 10 sec).
✔ Shoulder Blade Squeezes – Squeeze shoulder blades together for 5 seconds (repeat 10 times).
Why? Strengthening your back, shoulders, and neck helps correct posture and reduces strain.
4️⃣ Take Frequent Breaks
Follow the 20-20-20 Rule: Every 20 minutes, look 20 feet away for 20 seconds to relax your neck & eyes.
Set Reminders – Use apps or alarms to remind yourself to change posture and stretch.
5️⃣ Use Heat & Massage to Relax Tension
♀️ Best Ways to Relieve Neck Tension:
Apply a warm compress or heating pad for 10-15 minutes.
Massage GB20 (Fengchi) acupressure point at the base of your skull.
Try essential oils (peppermint, eucalyptus) for muscle relaxation.
6️⃣ Sleep with Proper Neck Support
✔ Use a cervical pillow to keep your neck aligned.
✔ Avoid sleeping on your stomach (puts strain on your neck).
✔ Best sleeping position: On your back or side with a pillow under your neck.
Blue Tree Massage operates in our treatment room in Saint Paul de Vence, and at your home on the French Riviera, mainly in the Alpes Maritimes, in the principal towns along the coast (Cannes, Antibes, Cagnes Sur Mer, Nice, Saint-Jean-Cap-Ferrat, Villefranche, Monaco, Menton…) as well as further inland (Mougins, Grasse, Valbonne, Biot, Roquefort les pins, Saint-Paul-de-Vence, Vence…).