It might sound like a joke, but ‘nerd neck’ has become a feature synonymous with modern life as we all spend hours each day hunched over a screen or controller – but there are ways to fix it.
Nerd neck is a condition caused when the head leans forward for an extended period of time, resulting in neck strain and a ‘hump’ appearance at the base of the neck. Doctors refer to it as forward head posture (FHP) – the term ‘nerd neck’ was coined due to its association with bad posture caused by extended screen time.
The condition is also sometimes referred to as ‘gamer neck’, with it commonly being seen among avid gamers. Nevertheless, the condition is treatable.
Chiropractor Dr Jon Saunders has amassed more than 400,000 followers on YouTube by sharing tips and tricks on how to straighten up posture and bin bad habits. In one of his most popular videos, which has been liked 2,500 times, Dr Saunders addresses nerd neck with three easy exercises to fix the condition.
“It has a lot of names, but we all know it comes from poor postural habits,” he explains. “For the first exercise, we’re going to pull our shoulders back and sit up nice and tall. There are going to be two parts for the first part of the exercise.
“We’re going to extend our head up [looking directly up] – to help with nerd neck you’re going to keep your jaw closed. We almost want to do a gentle clench. Pull your shoulders back and hold. You should start to feel a good stretch in the front part of your neck.
“For the second part of the first exercise, we’re going to pull our shoulders back, sit up tall, extend our neck and rotate to one side while clenching our jaw. Hold this for 15 to 30 seconds before rotating to the other side.” Dr Saunders’ second exercise can be completed when sat down or standing. “I really like this one,” he begins.
“First thing is to clasp your hands to the front and pull them [towards your ribcage] and bring your shoulders back as you do. You want to be pulling and extending back so the movement is an external rotation of the shoulders.
“Pull your shoulders back, sit up and extend through your thoracic cage. Then, take your chin and tuck it at the same time. Hold this movement for 15 to 30 seconds. This exercise can be completed three to six times per day – this is not an easy exercise, you might break a sweat here.”
The video’s final exercise to help fix nerd neck requires a solid wall, or surface, on which you can rest your hands. “Place the edges of your hands on the wall, just higher than your head – you can place them flat if you prefer.
“Squat down and keep your lower back neutral; don’t flex forward. We’re going to squat down and as we squat down, we want to visualise our mid back going into extension.
“So, we want to lean into the wall – don’t tuck your head, that’s what we’re trying to reverse. Keep your head up and pull in, really visualising your mid back or thoracic spine opening up and extending.
“You will feel this through your lats, especially if you have shoulder mobility issues, but you should also try to squeeze your shoulder blades together when you’re doing this so that you can isolate that area. Again, be aware of your lower back.
“You don’t want to roll forward with this. You’re going to hold this for 15 to 30 seconds. It feels good when you get the right position.
You might need to change your position slightly because everybody has different issues with their shoulders or their mid back might be tight. That exercise or movement should be done a minimum of 3 to 6 times per day.”
The video’s comment section has labelled Dr Saunders a ‘godsend’ for these helpful exercises designed to eradicate nerd neck.