I Have a TechNeck Mosquito Infestation. Do you?
Ergonomics start in childhood.
As I write, one leg is crossed over the other leg, with only one foot planted on the base of my computer table. I have Dowager’s hump, also called neck hump, text hump, hunchback, round back, and “TechNeck.”
How did it start?
as a child, falling on my back when ice skating or running on an icy sidewalk?
improper posture?
nearsightedness?
astigmatism?
sitting for too long reading or at computer?
osteopenia
or a combination of causes over time?
Sitting Positions for Good Posture
Poor body positioning and alignment can cause various health problems, such as:
back and neck pain
poor balance
difficulty breathing
According to Harvard Health, researchers are investigating possible connections between bad posture and sleep disturbances, fatigue, and mood disorders. Source: Medical News Today
Not to worry! Keeping fit is a priority for me and the reason I am sharing this post with you.
This rounded back condition, medically called “kyphosis,” has many causes, says Candice Price, DC, Cleveland Clinic. Children, as well as adults, over time, can intensify the condition by sitting, with extensive use of tech devices, reading, slouching and poor posture. Following are some tips I’ve picked up over the years to correct curvature of the spine and other postural conditions.
90-90-90
When sitting, right angles are the solution:
Lower legs in a plumb line to the floor perpendicular (at 90 degrees) to upper legs
Feet planted firmly on the floor at 90 degrees perpendicular to lower legs
Spine erect at 90 degrees perpendicular to upper legs
Positioning
Following are some basic technical positioning tips:
Top of screen or book level with eyes
Text 20 to 40 inches (50 - 100 cm) from the eyes to the front surface of the computer screen
Monitor perpendicular to window. Source.
Keyboard at same level or slightly lower than fingers, which are extensions to lower arms, which are at right angles to upper arms (helps prevent carpel tunnel Source: Mayo Clinic).
You may need to add a stand for a separate keyboard lower than the stand on which the screen is perched, and/or adjust the screen so the top of the screen is at eye level.
Equipment
For those who use their device at the table or in bed or on an office chair, couch or recliner, or who stand while using their device, here’s the best equipment I’ve come across: Levo’s rolling floor stand to hold books, handheld technical devices, laptops, and tablets. The mom and pop company says this floor stand will last for 10 years. You can even draw, using this rolling floor stand.
Physical Exercises and Movement
Examples of physical exercises that address tech neck are listed below. You can click on the links to learn more:
Physical exercise, such as chin tucks, scapular squeezes, doorway pectoral stretches (Source: Cleveland Clinic) and The Mountain Stretch, Spinal Extension, Plank, Chest Stretch, Cat-Cow Pose, Child Pose, Back Pump, Shoulder Roll, Pyramid, Chair Pose. (Source: The Natural Posture)
Breathing exercises (back opening breathing, 4-7-9, diaphragmatic breathing, equesl breathing 4-4, hold your breath) (Source: PhysioNorth)
Stand, walk, move every 30 minutes. Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day. Source: Mayo Clinic.
Combatting Tech Neck Is a Continual Process
I’m not an expert, but I am continually learning new strategies. Following are some of the instructor trainings and/or participant classes I have taken to minimize tech neck, plus many other fitness benefits:
Stretch and Strength classes with Betsy Best Martini (2022-present)
Beginning gyrotonic with Leslie Plummer, gyrotonic trainer (2023-present)
Citrine classes with Rena Chase, Yoga & Spirituality; Karyn Holland, Slow Flow Yoga + crystal Activation (2024 - present))
Tai Chi classes, Albany Public Library (2024)
Conductorcise Teacher Teacher Training with Maestro David Dworkin (2021)
Baptiste Yoga with Weights Teacher Training Level 1 and Power of Yoga Classes (2021)
Baptiste Yoga with Weights Routine: Teacher training project (2022)
Wee Yogis Play Teacher for kids ages 2-12: Module 1 training with Jocelyn Kay Levy (2018)
Next Generation Yoga for Kids 2-7 years old : Teacher training with Jodi Komitor (2017)
Fitness Certification Course for working with older adults, individuals with disabilities and frail elders. Betsy Best Martini (2011).
Additional classes and workshops: Feldenkrais Method (with Moshe Feldenkrais), Alexander Technique, MELT Method
TechNeck Mosquitos beware!!!
An Activity
Below are photos of bad posture. Can you explain why?
Answers: Left upper photo, keyboard too high; right upper photo, neck jutting forward; bottom left photo, book too low; bottom right photo, neck jutting forward
You can probably figure out the reason for most of the kids’ bad posture in the photos below. Hint: 90-90-90
Sitting positions for good posture
Tech Device Restoration
Speaking of tech devices, if you have any old MAC iPAD, Laptop, iPhone, or other MAC devices that you are ready to part with, could you let me know? A 10-year old investigator dear to me is collecting these devices and learning to restore them…equipped with tech neck prevention exercises.