3 Key Areas to Relieve Text Neck

I’ve been having so many conversations about text neck lately. It’s so easy to get caught hunching over our devices for long periods of time, whether it’s from work or even boredom. This posture blocks blood flow to our head, slows lymphatic drainage, and puts strain on the muscles and ligaments in our neck and shoulders. Results can range from a poor posture (hello, forward head) to severe migraines. 

If we want to start unwinding this posture and alleviate the symptoms that go along with it, it’s critical that we release specific areas of our fascia!

Here are 3 KEY AREAS to focus on for releasing tension and improving posture:

1. Pectoralis Major and Minor (Pecs): The chest muscles become tight and shortened every time you slouch, round your shoulders forward, and look down. If we want to put the head in a better position, it all starts here! The pecs also surround many lymph nodes and drainage pathways, so if we want to effectively drain toxins and stagnant blood flow in the neck areas, we need to release the chest first.

2. Scalene Muscles: Located on the sides of the neck (where your neck meets your shoulders), the scalene muscles can become tight from prolonged periods of looking down at screens as well. Tension here can contribute to temple migraines/headaches and keep your head stuck in that forward position.

3. Sternocleidomastoid Muscles (SCMs): The SCMs run along the sides of the neck (from your ear diagonally down to your collarbone). Tension here blocks blood flow to your head, scalp, and brain, as well as contributes to shoulder, neck, and TMJ pain. Boo!

Incorporating the release of these areas into your daily routine can help prevent and alleviate the discomfort associated with text neck–with the added benefit of improving your posture! Want a thorough tutorial of how to release these areas or want fascia release routines to follow along with?

Join Roller Remedy! 

Bonus tip: be mindful of your posture while using your phone and computer. Hold your phone in front of your eyes instead of in your lap. Make sure your desk is the correct height so you aren't looking downward. Take frequent breaks from working on your devices to go move around.

These small things will make a big difference over time, my friend.

• What is text neck and what causes it?

  Text neck refers to neck pain, stiffness, and postural changes caused by prolonged forward head posture, often from looking down at phones, computers, or other devices. This posture places excessive strain on the neck, shoulders, and upper back, while also reducing blood flow and slowing lymphatic drainage from the head and neck.

• Can fascia tightness contribute to neck pain and headaches?

  Yes. Restricted fascia in the chest, neck, and shoulders can limit blood flow, compress nerves, and interfere with lymphatic drainage. This can contribute to neck pain, tension headaches, migraines, and a feeling of pressure or heaviness in the head.

• Why do tight chest muscles affect neck posture?

  Tight pectoral muscles pull the shoulders forward and encourage a rounded, slouched posture. This shifts the head forward, increasing strain on the neck muscles and fascia. Releasing the chest allows the head and shoulders to return to a more neutral, supported position.

• How do the SCM and scalene muscles affect neck pain and TMJ?

  The sternocleidomastoid (SCM) and scalene muscles play a major role in head positioning and neck stability. When these muscles become tight or restricted, they can block blood flow to the head, contribute to neck and shoulder pain, and play a role in headaches, jaw tension, and TMJ symptoms.

• Can fascia release help improve posture and reduce text neck symptoms?

  Yes. Fascia release helps restore space, hydration, and mobility to tissues affected by prolonged device use. Releasing key areas like the chest, scalenes, and SCMs can reduce tension, improve posture, support lymphatic drainage, and relieve the discomfort associated with text neck.