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stretches for a teenager with constant neck pain and slouching from looking at a phone screen
Reviewed by operators of The Joint Chiropractic Rosemead — a licensed chiropractic clinic. Not individually reviewed per response; not medical advice.
Educational information only — always confirm with a licensed provider.
Summary
Constant neck pain and slouching caused by staring at a phone screen is commonly referred to as "Tech Neck." This occurs when the forward-leaning posture strains the muscles and joints of the neck and upper back, leading to stiffness and poor postural habits.
Most likely causes
- Forward Head Posture: For every inch your head tilts forward, it adds roughly 10 pounds of pressure on your spine.
- Muscle Imbalance: Overactive, tight chest muscles combined with weak, overstretched upper back muscles.
- Repetitive Strain: Holding the same position for hours while gaming, texting, or studying.
- Joint Restriction: Lack of movement in the cervical (neck) and thoracic (mid-back) vertebrae.
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