Text Neck: Posture Check and Corrective Exercises
In pairs, students check how far their head juts forward while looking at a phone and learn a routine to counter it: chin tucks, chest opening, and upper-back strengthening. Students build healthy posture habits for screen time.
How to play
- Check (4 min): in pairs, one stands sideways next to the wall pretending to look at a phone for 30 seconds; the other estimates on the sheet how many finger widths the ear is ahead of the shoulder line.
- Explanation (2 min): every inch the head moves forward adds load to the neck; demo neutral posture with the ear over the shoulder.
- Mat routine (8 min): lying chin tucks (10 reps), floor angels (10 reps), prone cobra (3 x 15 s), and chest opener in an imaginary doorway (3 x 20 s).
- Bands (4 min): rows with the band held by a partner and band pull-aparts in front of the chest, 2 sets of 12 each.
- Recheck (2 min): repeat the check and each pair writes down any difference and one habit to change, like raising the phone to eye level.
Rules
- Safety: neck movements are slow and pain-free; no jerky turns.
- The partner holding the band keeps it steady and never lets go suddenly.
- Everyone works at their own pace without comparing.
- Phones are used only during the check.
Variations
Easier
Do the routine seated in a chair with chin tucks, chest openers, and rows without a band.
Standard
Partner check, mat routine, band work, and recheck.
Harder
Hold positions for 30 seconds and add a plank with a chin tuck.
Adaptations
- Wheelchair users: the whole routine seated with the band anchored to the chair.
- Visual impairment: hands-on cues for neutral posture at the back of the neck and the shoulder.
- Past neck pain: gentle chin tucks and chest openers only, no cobra.
Learning goals
- Recognize forward head posture during screen use.
- Perform a routine that reduces neck strain.
- Commit to one change in daily phone habits.
Equipment for a class of 25
- yoga mats: 25
- resistance bands: 13
- worksheets: 13
Teacher tip
Chin tucks go wrong when students drop the chin: ask them to make a double chin by sliding the head straight back. Suggest repeating the routine at home three days a week.
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