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Digital Wellbeing

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Digital Wellbeing

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Bottom line:

Whatever the cause, jaw and neck pain can be painful and distracting. Taking time throughout the day to pause what you're doing (especially if you're looking at a screen) and engage in these seven stretches may begin to relieve some of that discomfort.

If the pain persists, seek out a doctor or physical therapist.

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Lower jaw retraction/protraction

Place the tip of your tongue on the roof of your mouth.
Glide your lower jaw out as far as it will go.
Then glide it back in as far as it will go.
Hold for 5 to 10 seconds in each position, and repeat 2 sets of 10 reps.

35 reads

Chin Tucks

Start by sitting or standing with a straight back.
Stare straight forward and pull your head backward using the muscles in the front of your neck.
Keep your head level with the floor at all times, and avoid tilting it upward or downward.
Hold for 5 seconds;...

120 reads

Corner wall stretch

Stand with a doorway about 1 to 2 feet in front of you.
Make a goal-post with the arms so your upper arms are parallel to the floor.
Place your forearms on either side of the doorway.
Step forward with one foot so that it's on the opposite side of the doorway.

33 reads

Levator scap cervical spine stretch

Place your right arm behind your back.
Use your left hand to draw your head downward and toward the left side.
You should be looking into your left armpit.
Repeat on the other side.
Complete 3 reps on each side.

51 reads

Scalene cervical spine stretch

Place your right arm behind your back.
Tilt your head upward and away from the right side until you feel a gentle stretch along the front and side of your neck. If you want a deeper stretch, place the left hand on top of your head and gently pull back.
Repeat on the other si...

25 reads