[MINI] This is a real pain in the neck. . .

Leslie Uffman Aguilar
February 23, 20210 Comment

A mini-episode all about “text” neck and what to do about it.

Full Show Notes

Mentioned in this episode:

5 Steps to a Strong and Healthy Core


Hey Everyone! It’s Leslie! And this is a mini-episode!

I want to talk about something today that affects a lot of people – pretty much everyone who owns a cell phone, tablet, or laptop, and if you’re listening to this, I’m going to assume that that includes you.

If you’re currently looking at any of those screens, I have an assignment for you to do RIGHT NOW.

Check your posture – Is your head tilted down while you’re looking at it? Or maybe leaning forward to see better?

That position puts you at risk for developing something that’s becoming more common all the time!

It’s called TEXT NECK – and it can really add up to some major stress on your body over time.

I’ll get into what you can do about it in just a second, but first, if you don’t know me yet, I’m Leslie Uffman Aguilar and I help mamas feel strong, confident, and beautiful in their new bodies, even in the busy phase of early motherhood.

So … text neck happens when you spend a lot of time every day with your head forward and shoulders rounded.  And while tech use is a big cause, holding and feeding babies can also put you in that position.

Why does this matter? Well, here’s a pretty surprising fact – for every inch your head juts forward, it adds about 10 pounds of extra pressure on your neck!

Have you ever found yourself in that position after getting lost scrolling through your phone? You know what I’m talking about right?! It’s yet another reason I’m moving away from social media. . .

Well just imagine the ripple effect this has on the rest of your body.

All the muscles in the front of your neck and shoulders get tight – and that can even extend down your abs toward your hip flexors.

PLUS, the muscles in the back of your body can get lengthened and weaker!

Sooo … what can you do about it?

First of all …

Pay attention to your posture when you’re on your phone, laptop, or computer.

Try to adjust your posture so that you’re not hunched over. If at all possible, bring your screen to eye level, instead of dropping your eye level to your screen!

Remember, you are in charge of your device and it is not in charge of you!

Second …

Take breaks from your screen.

Put it down, stand up, and walk away! Roll your shoulders, stretch out your upper body, twist your torso, and just move.

This will help not only counteract text neck, but will get your circulation going and give you a boost of energy.

Third …

Do exercises to make your core strong and to support your neck!

What you want to do is focus on exercises that restore balance, flexibility, and strength to your muscles!

These include exercises like planks and glute bridges, and stretches that target your shoulders and neck.

If you want a more thorough list of exercises and progressions through them, check out my free gift 5 Steps to a Strong and Healthy Core, I’ll link that in the show notes.

Getting out of the text neck habit can take some time and practice but it definitely is worth it!

Over the next day or two, pay attention to your posture and see how often your head slides forward. Your neck – and the rest of your body! – will thank you!

I hope this information has been useful! As always, let’s get you feeling as great as you can every single day!

Talk to you again soon!


Hi there!

I believe that we are all made in the image of God, and should respect and be grateful for our bodies.

A big part of that is moving regularly, eating nutritious food, and resting.  And I also believe that living a healthy lifestyle can and should be simple and enjoyable!

I combine my training as a postpartum exercise specialist, Pilates teacher, nutrition coach, health coach, and green beauty advocate to help you build a lifestyle that meets your needs and makes you feel great.

Things I love: Playing violin, reading, long stroller walks, The Office, and Batman