i know this thread comes up every now and then, but has anyone had real success getting rid of gamer neck? i do a lot of computer work and heads-down paperwork on a desk and i'm starting to notice a forward lean on my neck/spine.
i'd like to avoid chiropractors, they're expensive and i don't want risk snap city.
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>i know this thread comes up every now and then
if you knew this then why didn't you check the archive you dumb fricking Black person
i did
>checking the Ganker archive
as useless as telling people to "stop replying to this person I don't like"
Well the obvious major ones are to strengthen upper back and glutes, and keep the chest and hip flexors fairly open, because the posture starts from the hip often.
One micromanaging tip which can make a difference is to check if your screen is too high or low. It sounds stupid but I used to put a book or two (so one or two inches) under my monitor (which is a television but with pc) and it sometimes immediately relieved tension.
my upper back and glutes are my strongest muscles and it's still a problem
I can relate but okay maybe you just have stress or are in fight or flight state all day.
No, it's not that
Are there any one single easy to do position you or anyone would suggest? Just something I could do for 30 seconds a day? I'm not going to do a bunch of complicated crap.
I might have worded it wrong because English is not my first language, I was implying that you should not do any of the poses in these pictures
they look really shit tier for any purpose.
I think you said that looking down actually helps, it's true. In the hunched position your upper back and back of the neck muscles are tightened so when you flex your neck (look down) it stretches them and might give some relaxation. Strengthening the neck muscles can help as in don't train neck extension, rather train neck flexion.
I try to stretch my traps and neck at least every other day or at the gym, it's somehow a boring chore but it helps, talking about tilting head to side stretches.
You can try to do a towel stretch for neck flexors, it's where you look down and hold a towel with your hands and the towel goes behind your head, you then gently pull the towel down with your hands and it stretches the neck flexors. It can work but if you are real tensed it might be hard to do because it requires muscle work and tension after all.
>Zercher carries
>neck curls
>Rack pulls
>dead hangs
>stop looking at phone all day
Neck curls but only training the ones on the back of the neck
Witch doctors(chiros) and physical therapists/general practitioners always get this shit completely wrong. Check out https://m.youtube.com/watch?v=JAqtfOmSKIs
You can fix it by focusing on posture entirely, high volume pull-ups with good form will also help to build the strength to maintain healthier thoracic extension by second mature without having to concentrate on your posture all the time
If you ever want to hate living and wish for death for 15-30 minutes, go to a chiro that specializes in CBP. Complete fricking garbage and absolutely unbearable.
jesus that looks seriously dangerous
Those positions will not do anyone good even if you hold them for 30 seconds.
the part about looking down with your head instead of rearing it upright seems counterintuitive but i just tried it and it already feels like it's releasing some of my neck tension. like it stretches the muscles in a good way.
Exactly it’s counterintuitive based on what most doctors preach, glad it’s working for you. Be aware if your pain is significant doing these stretches may cause your pain to get worse at first as your body readjusts to a normal posture, just stick with it and you’ll be making it in no time.
>pull-ups
lats are shoulder flexors
If you can do chin tucks with your back against the wall then your neck is fine and the issue is your thoracic spine.
For thoracic spine do zenith rotations: https://www.youtube.com/watch?v=T2SqsjzzNQE
And some kind of thoracic extension progression like puppy pose.
Also throw up some upper back strengthening like trap 3 raises
This is what I've been doing and have seen good progress
put the center of your screen so high up you're forced to stand up straight, peaking a little top to see it.
there. solved your problem. easy as.
if you dont belive me, align the center of your screen lining up towards your torso and go about your business normally, you'll find yourself completely hunched over to your desk, aligned to the center line coming out of the screen in a while.
Yeah, aligning the monitor even a bit actually does work.
Facepulls, pullovers, front squats and stretching
Is gamerneck the ultimate hack for huge traps?
Chiropractors are grifters. Don't waste your money.
Fix your posture at the desk for starters. Raise your monitor to be centered at eye level with a neutral posture.
You should be able to write without looking down at your paper or get yourself a book stand
face pulls, face pulls, and face pulls
Problem: Weak neck
Solution: Train neck
me on the right (I am in agony)
F A C E P U L L S .