Stronger, More Flexible, Pain-Free Readers

… tips and exercises from our Award Winning Physio

My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9.

We hope you are keeping well. It has been very busy time at Physio-logical, we have been helping lots of new patients who are struggling to access hands on NHS physiotherapy services.

We are still offering face to face physiotherapy appointments, wearing full PPE within our Covid Secure Physiotherapy clinics at Stansted House, Rowlands Castle and Horndean Doctors Surgery.

Here is what one of our patients said:

‘Just had my first face to face appointment with Jordan this morning. So pleased to see him (as my back needed some attention!) and pleased to see all the measures you have put in place and felt completely safe’ (Mrs. C)

We are also still offering a video or telephone consultation service to all new and existing patients too.

We hope you found our exercises for sciatica in our last article useful.

We have had lots of patients with new episodes of neck pain or flare ups of existing neck pain. Mainly due to an increase in tablet, laptop or phone use. Due to lots more classes and talks going online via zoom. Also, due to more people working from home with poor desk set up.

So today’s subject is “How modern technology can lead to neck pain”

Here is a testimonial from one of our clients who had neck pain:

“I went to Physio-logical after having seen two consultants and another physio… none of whom could do anything for me. I have arthritis in the upper vertebrae of my neck and this causes severe pain in the head and also greatly restricts movement. The consultants could only suggest more and stronger pain killers. Natalie, with her wonderful hands, began to bring relief and slowly greater mobility in my head and neck. I did, at one time, think I would have to give up driving. That, because of Natalie, has proved not to be the case.
Now, after some time, I have managed to greatly reduce the medication and at times have been pain free. At the beginning of the treatment, Natalie offered hope where there had been none before. I cannot thank her enough for my enhanced quality of life” (Mrs. B)

Signs and Symptoms of Text Neck (neck pain secondary to using mobile phones, tablets, laptops or desktops)

  • Upper back or neck pain when using a hand-held device
  • Aching or sharp pain in the neck
  • General shoulder pain and tightness.
  • Headaches which are aggravated when looking down or using the computer

Text Neck Treatment
The main aims of treatment are to reduce the pain in the neck, the tightness within the neck muscles, and change the postures that aggravate your symptoms.

This is achieved by hands on treatments including: neck joint mobilisations, sports massage, stretches, postural advice, nerve mobilisations, soft tissue release and acupuncture

Also ergonomic advice and education – all devices including mobile phones should be at eye level. 

Exercises for Text Neck
Please be aware of your body and take advice from your GP before exercising if you have any aches or pains or send me an email for advice and guidance.

Neck Retraction
This exercise will help improve posture and reduce symptoms caused by Text neck

  • Sit up tall
  • Keeping your eyes looking forwards
  • Tuck your chin to your chest (make a double chin)
  • Hold for ten seconds, repeat ten times, three times a day



Neck Rotation

  • Rotate your head to one side until you can’t turn it any further. Bring your head back to the centre point, rest a moment, then turn your head to the opposite side.
  • Repeat ten times, three times a day




Shoulder Shrugs + Rolls

  • Shrug your shoulders up towards your ears then relax down
  • Roll your shoulders round backwards then repeat forwards
  • Repeat each exercise ten times, three times a day

If you are suffering from neck pain or any other aches or pains then please get in contact with us via 07835 712306 or or
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Posted on Wed, 18/11/2020 - 11:59