Mobile neck: Exercises and training

Mobile neck: Exercises and training

A guide with exercises against mobile neck. Here, our clinicians go through recommended training and exercises against neck pain due to mobile phone use.

Both adults and children spend more time on their mobile phones. This static load on the neck can, over time, lead to both stiffness and pain in the neck. When you think that it is all the hours on the mobile that cause this type of neck pain, it is called too mobile neck.

- Static load can lead to mobile neck

When we are on the mobile, this often involves a certain anatomical position, where we bend our necks and look concentrated at the mobile screen in front of us. Because the content we watch can be exciting and interesting, it is easy to forget that we are in an unfavorable position. If we then throw a bunch of daily hours into the calculation, it is easy to understand how this can lead to neck pain.

- A more curved neck leads to increased strain

Our head is quite heavy and weighs a lot. When we sit with a crooked neck, our neck muscles have to work hard to hold our head up. Over a longer period of time, this can lead to overload in the muscles and on the neck joints. The result can be both pain and stiffness in the neck. If this then repeats itself day after day, week after week, one will also be able to experience a gradual deterioration.

"The article has been written and quality checked by publicly authorized health personnel. This includes both physiotherapists and chiropractors at Pain clinics Interdisciplinary Health (see clinic overview here). We always recommend having your pain assessed by knowledgeable healthcare personnel."

Tips: Further down in the guide you will get good advice on recommended exercises and their use foam roll. Links to product recommendations open in a new browser window.

What is mobile neck?

The diagnosis of mobile neck is defined as an overload injury to the neck due to unilateral stress over a long period of time. The condition is caused by the head position being too far forward, at the same time as the neck being bent. Holding this anatomical position puts stress on your neck posture, ligaments, tendons and neck muscles. In addition to that it can also lead to increased pressure on your lower intervertebral discs (the soft, shock-absorbing discs between your vertebrae).

Mobile neck: Common symptoms

Here we take a closer look at some of the most common symptoms associated with mobile neck. These may include:

  • Local neck pain
  • Pain in the neck and shoulders
  • A feeling of stiffness in the neck that limits mobility
  • Increased occurrence of headaches
  • Increased incidence of dizziness

In the absence of action and change, the static load will cause the neck muscles to gradually become shorter and more tense. This in turn leads to reduced neck mobility and stiffness, as well as a higher incidence of neck headaches and neck vertigo.

Mobile neck: 4 good exercises

Fortunately, there are a number of good exercises and measures you can take to counteract mobile neck. Well, in addition to reducing screen time and mobile use of course. In this part of the article, we go through four exercises that hit the right neck muscles and joints particularly well.

1. Foam roller: Open up the back of the chest

In the video below shows chiropractor Alexander Andorff how to use a foam roller (also known as foam roller) to counteract the crooked posture in the upper back and neck transition.

Feel free to subscribe for free our youtube channel for more good exercise programs.

Our recommendation: Large foam roller (60 cm long)

A foam roller is a very popular self-help tool that can be used for tight muscles and stiff joints. It is very suitable for use against the slouched back and curved neck posture we often see with mobile necks. Press here to read more about it. All product recommendations open in a new browser window.

2. Training with elastic for shoulder blade and neck transition

Inward rotation exercise for frozen shoulder with elastic

Elastic training is very common in rehabilitation training for the neck and shoulders. This is because it is a very injury-preventive and effective form of strength training. In the picture above, you see an exercise that is particularly suitable for mobile neck. You therefore hold the elastic behind your head as instructed - and then pull it apart. The training exercise is a good posture exercise and also counteracts the muscle tension in the neck and shoulder arches.

Our knitting tip: Pilates band (150 cm)

A pilates band, also known as a yoga band, is a type of exercise band that is flat and elastic. Very practical. Having a band available makes strength training very accessible, as there are dozens of exercises you can do in the comfort of your own home. Stretching exercises for the neck and shoulders also stimulate increased circulation and mobility. Read more about the elastic here .

3. Stretching exercise for the neck and upper back

This is a great exercise for those of you who are stiff and stiff in the back and neck. It is a yoga exercise that is well suited for stretching the muscles in the upper back and neck. The exercise counteracts the crooked posture associated with mobile neck - and actively works in the opposite direction. The exercises can be done several times a day.

4. Relaxation techniques and breathing exercises

breathing

In a modern and hectic everyday life, it is important to take time to relax. There are many different relaxation techniques, and one of the most important things is to find techniques that you are comfortable with and enjoy doing.

Our tip: Relaxation in neck hammock

Bearing in mind that the subject of this article is mobile necks, our thoughts fall to this neck hammock. In addition to providing adapted stretching of the neck muscles and neck vertebrae, it will also provide the opportunity to simply relax completely and relax. It could be a useful aid for stretching the neck after many hours on the mobile. 10 to 15 minutes daily is often enough. Read more about it here .

Summary: Mobile neck - Exercises and training

One of the most important things about mobile phone addiction is that you actually recognize that there may be too many hours of screen time every day. But then it is also the case that this is how society communicates these days, so it is also difficult to get away. By implementing the four exercises we refer to in this article, you will also be able to counteract many of the ailments associated with mobile neck. We also encourage you to take a daily walk and get the blood circulation going throughout your body. In the case of longer-lasting complaints, it is advisable to get help from a physiotherapist or chiropractor.

The pain clinics: Your choice for modern treatment

Our clinicians and clinic departments always aim to be among the elite in the investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Akershus (Raw wood og Eidsvoll Sound). Feel free to contact us if you have any questions or are wondering about anything.

 

Article: Mobile neck: Exercises and training

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

Photos and credit

  1. Cover image (woman holding mobile in front of her): iStockphoto (licensed use). Stock photo ID:1322051697 Credit: AndreyPopov
  2. Illustration (man holding mobile phone): iStockphoto (licensed use). Stock illustration ID: 1387620812 Credit: LadadikArt
  3. Backbend Stretch: iStockphoto (licensed use). IStock photo ID: 840155354. Credit: fizkes

Fibromyalgia and elastic training: The best strength training?

Fibromyalgia and elastic training: The best strength training?

Exercising properly and individually is important for people with fibromyalgia. Many people experience deterioration when exercising too hard. In light of this, we take a closer look at what the research recommends for strength training.

A meta-analysis, i.e. the strongest form of research, was published on 31 July 2023 in American Journal of Physical Medicine & RehabilitationThe study consisted of a total of 11 research studies, where the effect of exercise with elastic bands for fibromyalgia patients was examined.¹ This therefore involves training with elastic band (often called pilates band) or minibands. Here they also directly compared flexibility training and aerobic training. They measured the startling results regarding fibromyalgia and elastic band exercise using the FIQ (fibromyalgia impact questionnaire).

Tips: Later in the article shows chiropractor Alexander Andorff two training programs that you can perform with elastics. A program for the upper part of the body (neck, shoulder and thoracic spine) - and another for the lower part of the body (hips, pelvis and lower back).

Exciting results measured with FIQ

Training for neck prolapse

FIQ is an abbreviation for fibromyalgia impact questionnaire.² This is an evaluation form that can be used for fibromyalgia patients. The evaluation covers three main categories:

  1. Function
  2. Influence in everyday life
  3. Symptoms and pain

In 2009, this evaluation was adapted to recent knowledge and research in fibromyalgia. They then added functional questions and also included questions about memory, cognitive function (fibrous mist), tenderness, balance and energy level (including evaluation of fatigue). These modifications made the form far more relevant and better for fibromyalgia patients. In this way, this evaluation method became far better in the use of research on fibromyalgia - including this meta-analysis that assessed the effect of exercise with rubber bands.

Knitting training had a positive effect on a number of factors

The study examined the effect on several symptomatic and functional factors. The 11 studies had a total of 530 participants - so the results of this research are particularly strong. Among other things, the impact was measured on:

  • Pain control
  • Tender points
  • Physical function
  • Cognitive depression

Knitting training could therefore show a very positive effect on these factors - which we will look at in more detail later in the article. Here they also directly compared the effects of flexibility training and aerobic training.

Our clinic departments at Vondtklinikkene (click here  for a complete overview of our clinics), including in Oslo (Lambert seats) and Viken (Eidsvoll Sound og Raw wood), has a distinctively high professional competence in the investigation, treatment and rehabilitation of pain in muscles, tendons, nerves and joints. Toe contact us if you want help from publicly authorized therapists with expertise in these fields.

Fibromyalgia, function and pain

Fibromyalgia is a chronic and complicated pain syndrome characterized by widespread and comprehensive pain and symptoms. This includes soft tissue pain, stiffness, cognitive impairment and a host of other symptoms. The diagnosis also includes neurological symptoms - and many of these are believed to, among other things, originate from central sensitization.

Fibromyalgia and impact on everyday function

There is no doubt that the chronic pain syndrome fibromyalgia can have a major impact on everyday function. Especially on bad days and periods, so-called flare-ups, the person will, among other things, be characterized by increased pain (hyperalgesia) and extreme fatigue (fatigue). These are, naturally enough, two factors that can turn even the mildest everyday tasks into nightmares. Among the questions assessed in the FIQ, we find a number of assessments of just everyday function - such as combing your hair or shopping in the shop.

Stretch training versus flexibility training

The meta-analysis compared the effect of elastic training with flexibility training (activities with a lot of stretching). Here it could be seen from the reported results that training with rubber bands had a better effect on the overall function and symptoms. Among other things, this meant better pain control, less tenderness in tender points and improved functional capacity. One possible reason why elastic training was more effective is that it stimulates circulation deep into the soft tissue – and produces strengthening muscle repair – without the training being too hard. We also want to emphasize that this is much of the same effect you can achieve with training in a warm water pool. In the same comment, we also want to say that many people benefit greatly from flexibility training.

Recommendation: Training with elastic band (link opens in a new browser window)

A flat, elastic band is often called a pilates band or yoga band. This type of elastic is easy to use and makes it easy to carry out a wide range of training exercises - for both the upper and lower part of the body. Press the image or here to learn more about the pilates band.

Stretch training versus aerobic training

natural painkillers

Aerobic training is the same as cardio training - but without oxygen deprivation (anaerobic training). This can include activities such as walking, light swimming or cycling. To mention a few. Here, there was not as great a difference when compared to the effect of training with rubber bands. However, the results were in favor of elastic training when comparing the two directly with each other. Fitness training has also had a documented positive effect for people with fibromyalgia.³

"Here we would like to make a comment - and that is the effect of varying the training. Precisely for this reason, at the Vondtklinikkene - Multidisciplinary Health, we will be able to recommend an individually adapted approach to training - which consists of a combination of cardio training, light strength training and stretching (for example, light yoga)."

Fibromyalgia and too hard exercise

Many people with fibromyalgia report that too hard exercise intensity can worsen symptoms and pain. Here, we are probably talking about physical overload where one has exceeded one's own limits and load capacity. The consequence can therefore be that the body becomes sensitized and that one experiences a flare-up of symptoms. Thus, it is incredibly important that you adapt the training above to your own conditions and medical history. Low-load training also offers the advantage that you can build up gradually and find your own limits for load.

- Pain clinics: We can help you with pain in muscles and joints

Our publicly authorized clinicians at our affiliated clinics The pain clinics has a distinctive professional interest and expertise in the investigation, treatment and rehabilitation of muscle, tendon, nerve and joint ailments. We work purposefully to help you find the cause of your pain and symptoms - and then help you get rid of them.

Stretching exercise for the upper body and shoulders (with video)


In the video above shows chiropractor Alexander Andorff came up with a number of good exercises with elastic bands for the shoulders, neck and upper back. These include:

  1. Rotation exercises (internal rotation and external rotation)
  2. Standing rowing with bungee cords
  3. Standing side pulldown
  4. Standing side raise
  5. Standing front raise

In the video, a pilates band (see example via the link here). Such a training jersey is both practical and easy to use. Not least, it is incredibly easy to take with you around - so you can easily maintain your training frequency. The exercises you see above can make a good training program to start with. Remember to start calmly, both in terms of intensity and frequency. 2 sets of 6-10 repetitions in each set are recommended (but this must be adapted individually). 2-3 sessions a week will give you a good training effect.

Mini band training for the lower body and knees (with video)


In this video, a minibands. A form of elastic training that can make the training of the knees, hips and pelvis both safer and more adapted. In this way, you avoid large wrong movements and the like. The exercises you see include:

  1. Monster corridor
  2. Side-lying leg lift with mini band
  3. Seated extended leg lift
  4. Scallops (also called oysters or clams)
  5. Overrotation of the hips

With these five exercises, you will get an effective and good training session. The first sessions should be calm and you can aim for approximately 5 repetitions and 3 sets per exercise. Gradually you can gradually work your way up to 10 repetitions and 3 sets. But remember to focus on calm progression. Aim for 2 sessions a week.

Recommendation: Training with mini bands (link opens in a new browser window)

A flat, elastic band is often called a pilates band or yoga band. This type of elastic is easy to use and makes it easy to carry out a wide range of training exercises - for both the upper and lower part of the body. We recommend green type (mild-medium resistance) or blue type (medium) for people with fibromyalgia. Press the image or here to learn more about the pilates band.

Summary - Fibromyalgia and bungee cord training: Training is individual, but a bungee cord can be a safe training partner

As mentioned earlier, we recommend a variation in exercise for people with fibromyalgia - which stretches, provides more mobility, relaxation and adapted strength. Here we all have certain factors that influence which type of training we respond best to. But we would like to emphasize that fibromyalgia and elastic training can be a gentle and good combination. Not least, it is practical, as it can easily be done at home.

Join our Rheumatism and Fibromyalgia Support Group

Feel free to join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and news» (Press here) for the latest updates on research and media articles on rheumatic and chronic disorders. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice. Otherwise, we would greatly appreciate it if you would follow us on the Facebook page and Our Youtube channel (the link opens in a new window).

Please share to support those with rheumatism and chronic pain

Hello! Can we ask you a favor? We kindly ask you to like the post on our FB page and to share this article on social media or via your blog (please link directly to the article). We are also happy to exchange links with relevant websites (contact us on Facebook if you want to exchange links with your website). Understanding, general knowledge and increased focus is the first step towards a better everyday life for those with rheumatism and chronic pain diagnoses. So we hope that you will help us with this battle of knowledge!

The pain clinics: Your choice for modern interdisciplinary health

Our clinicians and clinic departments always aim to be among the top elite in the field of investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Viken (Raw wood og Eidsvoll Sound).

Sources and Research

1. Wang et al, 2023. Effect of Resistance Exercises on Function and Pain in Fibromyalgia: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Phys Med Rehabil. 2023 Jul 31. [Meta-analysis / PubMed]

2. Bennett et al, 2009. The Revised Fibromyalgia Impact Questionnaire (FIQR): validation and psychometric properties. Arthritis Res Ther. 2009; 11(4). [PubMed]

3. Bidonde et al, 2017. Aerobic exercise training for adults with fibromyalgia. Cochrane Database Syst Rev. 2017 Jun 21;6(6):CD012700. [Cochrane]

Article: Fibromyalgia and elastic training: The best strength training?

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

FAQ: Frequently asked questions about fibromyalgia and elastic training

1. Which type of knitting is best?

The most important thing is how you use it. But we often recommend the type that are flat and wider (pilates band) – as these are also often more gentle. It is also the case that you would like a shorter knit (minibands) when training the lower body - including hips and knees.

2. Which forms of training do you recommend trying out?

Firstly, we would like to point out that training and activity should be individually adapted. But several people with fibromyalgia report positive effects of light cardio training - for example walking, cycling, yoga and training in a warm water pool.