Fitness trainer explained how to get rid of "computer" neck

"Computer" neck is a condition where the head is constantly shifted forward. This leads to overload of the neck muscles, discomfort, fatigue, and headaches. In static positions, the muscles of the neck and shoulders work in overload mode, fitness trainer Lera Bury explained to "Izvestia" on April 10. She shared how to get rid of this.

The expert clarified that due to constant tension in the shoulder girdle muscles, people also develop a hump - thickening and deformation of muscle tissues.

"Computer" neck and hump are the result of modern lifestyle. Prolonged sitting at a computer, poor posture, and lack of regular breaks are the main causes of these phenomena. Poor posture often occurs due to the use of gadgets: constant forward tilt of the head (when working, scrolling on the phone, etc.) increases the load on the cervical vertebrae and muscles. Long hours of sitting without breaks lead to muscles losing elasticity and becoming tense," noted Bury.

Improper monitor placement also contributes to the problem: if the screen is too high or too low, the neck is forced to adopt an unnatural position.

The trainer listed several exercises to relieve tension and prevent humps. For instance, head tilts and turns can be effective: smooth movements to the sides, forward and backward help relax the muscles. Another exercise is shoulder circles: slow rotations of the shoulders help "disperse" tension. You can also try working with the shoulder blades: bringing them together and apart helps open the chest and relieve tension in the upper back.

At the same time, the yoga therapist explained that changes in the workplace can help reduce neck strain.

"Organize an ergonomic workspace: buy an adjustable chair and desk and position the monitor at eye level. Laptop stands or additional screens can help with this. [Take] regular breaks: it's important to stand up and stretch every 30-60 minutes. Do a light warm-up or simply walk around so that the muscles can 'rest' from the static position," advised Bury.

According to her, with posture correction, regular exercises, and changes in working conditions, you can not only relieve tension but also gradually improve the situation.

For prevention and elimination of these phenomena, you should include activity in your daily routine: regular physical exercises, walks, and stretching help maintain muscle tone and flexibility. At the same time, awareness of the importance of proper posture and regular breaks will prevent chronic tension. In addition, stress management is important: reducing stress levels has a beneficial effect on the overall condition of muscles and spine.

"Taking care of the neck and shoulders is not only a matter of proper workplace but also a conscious approach to lifestyle. Even small changes in routine significantly reduce the risk of developing 'computer' neck and hump," concluded Bury.