这些技巧可以帮助预防和治疗文本脖子。
Watch:文本颈部护理视频
治疗文本颈部，也被称为高科技颈部，通常涉及两个方面入手：
- 练习和延伸，增加颈部的力量和柔韧性
- 使用智能手机和其他移动设备时改进姿势习惯
看到治疗颈部疼痛
用于治疗和/或预防颈部疼痛，而使用智能手机的此页面上的策略也适用于平板电脑，电子阅读器和其他手持设备。
Adjustments to Prevent Text Neck Pain
发短信或阅读时，举起你的手机眼平。
- 提起电话。Move the phone (and other devices) up closer to eye level so the head does not have to be tilted forward.
- Take frequent breaks。从电话或任何类型的头向前的姿势花一些时间了。如果需要的话，可以使用警报器或应用设置自动提醒，从手持设备采取休息。
- 站直。良好的姿势，用下巴夹着中和肩膀拉回，保持在中间位置对准身体。
看到姿势要端正你的背
- 拱门和拉伸。拱颈部和上背部向后定期缓解肌肉疼痛。
看到颈部伸展
- 经常锻炼。A strong, flexible back and neck are more able to handle extra stress. Some research indicates that teenagers who are active in low-impact team sports or endurance sports are less likely to have neck pain.1
在一般情况下，设法保持颈部和身体更活跃，而不是弯腰驼背的移动设备，是最好的脊椎。例如，尽量只安排每天数次来检查文本信息和电子邮件，而不是每小时响应多次。
在这篇文章中：
练习和伸展，以减少颈部疼痛
随着文字的脖子和相关头部前倾姿势等条件，肌肉不平衡lpl竞猜外围通常制定如下：
- 在颈部成为细长的前颈深屈肌而在脖子后面连接到头部肌肉变得缩短
- 上背部肌肉变得细长而胸部肌肉变得缩短
Any exercise program to help alleviate text neck pain and reduce forward head posture typically involves addressing and reversing these muscle imbalances to restore a more naturally-aligned posture. Some common options include:
- 物理治疗方案。物理治疗师或其他医疗专业人员可以设计为患者的具体需求的伸展和加强计划。本程序是在诊所通常执行，至少在最初，以确保该伸展和练习以有效和安全的方式被执行。根据每种情况下，几个时段训练可能推进到一个独立的，特定病人的家庭锻炼计划之前需要。
- Home exercises.许多练习和伸展可以在家里做，以改善颈部的力量和柔韧性，以及减少头部前倾的姿势。虽然每种情况都是独一无二的，从文字的脖子实现长期缓解疼痛通常需要在家庭环境定期进行演习，纵横交错的承诺。
Watch:3个简单的颈部练习颈部疼痛视频
Some evidence also suggests that performing exercises and stretches in a school setting can help improve posture. One study looked at 130 teenagers with forward head and protracted shoulder posture. Half of the students were enrolled in a physical education class that also included exercises and stretches designed to correct postural muscle imbalances. After 16 weeks, the students in the class with targeted exercises had more improvements in both neck and shoulder posture compared to the other students.2
作为一个整体的引导，锻炼，教的姿势和身体意识定期与为抵消由不良姿势发展颈部疼痛的倾向，一个很好的方式。这样的运动项目的例子包括瑜伽，普拉提，亚历山大技术，等等。3
看到颈部练习颈部疼痛
When to See a Doctor for Neck Pain
If neck pain keeps returning or is accompanied by a severe headache, fever, nausea, unintended weight loss, dizziness, pain or tingling that radiates down into the arm or hand, or other troubling symptoms, it is important to seek medical attention. Any of these symptoms with neck pain could indicate a serious underlying medical condition that needs to be accurately diagnosed by a doctor in order to get the correct treatment.
参考
- 1。Guddal MH，Stensland所以，SmåstuenMC，MB约翰逊，兹瓦特JA，Storheim K.体力活动水平与有关肌肉骨骼疼痛青少年人口为基础的研究在体育参与：英HUNT研究。骨科j运动医学。2017; 5（1）：2325967116685543。
- 2。Ruivo RM, Pezarat-Correia P, Carita AI. Effects of a resistance and stretching training program on forward head and protracted shoulder posture in adolescents. J Manipulative Physiol Ther. 2017; 40:1-10.
- 3。贝克尔JJ，科普兰SL，Botterbusch EL，科恩RG。可行性，功效的初步证据，和用于慢性颈部疼痛亚历山大技术组类的机制。补疗法医学。2018; 39：80-86。
