Relieve Text Neck: Discover the Power of the Alexander Technique.


Our lives are now intertwined with technology more than ever before. Whether it's working on a computer, browsing social media on our smartphones, or indulging in endless streaming, we spend hours hunched over screens. Unfortunately, this sedentary lifestyle often leads to the development of various posture-related issues, with "text neck" being a common problem. However, amidst the sea of potential remedies, one technique stands out for its transformative benefits: the Alexander Technique. In this article, we will explore how the Alexander Technique can help alleviate text neck and enhance overall well-being.

Woman using a mobile phone with text neck

Understanding Text Neck

Man using a mobile phone with text neck

Text neck is a modern-day condition characterized by neck and shoulder discomfort, stiffness, and pain caused by the prolonged forward bending of the neck while using electronic devices. This unhealthy posture places excessive strain on the neck muscles, leading to muscular imbalances, joint stiffness, and even chronic pain. Addressing this issue is crucial not only for immediate relief but also for long-term prevention. 

Enter the Alexander Technique

Woman using a mobile phone with text neck

Developed by F.M. Alexander in the late 19th century, the Alexander Technique is an educational method that teaches individuals to become more aware of their postural habits and movement patterns. It aims to improve coordination, balance, and overall alignment to relieve tension and promote optimal functioning of mind/body unity. 

Principles of the Alexander Technique

  1. Inhibition: With increased self-awareness, learn to pause before reacting to the urge to lean forward. This moment of conscious inhibition allows you to interrupt habitual patterns and choose a more optimal posture.
  2. Direction: The Alexander Technique emphasizes directing your body towards a more balanced alignment. Allow the back of your neck to lengthen by letting your head rotate forward over the Atlanto-occipital joint (where you skull joins your spine), whilst coordinating your whole spine to stay back and lengthen. The classic Alexander catechism is "let your neck be free, to let your head go forward and up, to let your back lengthen and widen". Be mindful that the most important word in this phrase is let. This redirection helps you achieve a more balanced posture.
  3. Non-doing: Rather than forcing your body into a fixed position, the Alexander Technique encourages a state of non-doing—a relaxed state where you let go of unnecessary muscular tension and allow natural alignment to emerge.

Benefits of the Alexander Technique for Text Neck

  1. Enhanced Body Awareness: One of the primary principles of the Alexander Technique is developing conscious awareness of one's body alignment and posture. By learning to observe and correct harmful habits, individuals can identify the root causes of their text neck and make the necessary adjustments to alleviate strain. This increased awareness helps prevent the recurrence of text neck symptoms and promotes healthier habits in using electronic devices.
  2. Improved Posture and Alignment: The Alexander Technique emphasizes the natural alignment of the body, which promotes a balanced and upright posture. Through gentle guidance and hands-on instruction from a qualified Alexander Technique teacher, individuals can rediscover the optimal alignment of their spine, head, and neck. This improved posture not only reduces the strain on the neck muscles but also enhances overall body coordination and balance.
  3. Release of Tension: Text neck often leads to muscular tension and stiffness in the neck and shoulders. The Alexander Technique offers practical tools and techniques to release tension, allowing the muscles to relax and regain their natural elasticity. By learning to let go of unnecessary muscular effort and promoting effortless movement, individuals can experience relief from chronic pain and discomfort associated with text neck.
  4. Mind-Body Connection: The Alexander Technique recognizes the inseparable connection between the mind and body. By cultivating mindfulness and mental clarity, individuals can become more attuned to the signals their body sends. This heightened mind-body connection enables them to make conscious choices about their posture, movement, and technology usage, leading to healthier habits and reducing the risk of future text neck problems.
  5. Long-Term Prevention: While the Alexander Technique provides immediate relief for text neck symptoms, it is a lifelong learning process that empowers individuals to take charge of their own well-being. By integrating the principles of the technique into daily life, individuals can prevent text neck and other postural issues from recurring, promoting overall physical and mental health. 



In a world where digital devices dominate our daily lives, it is essential to address the adverse effects they have on our bodies. The Alexander Technique offers a holistic approach to relieving text neck by enhancing body awareness, improving posture, releasing tension, and promoting the mind-body connection. By incorporating the Alexander Technique into our lives, we can rediscover a healthier relationship with technology, alleviate text neck, and pave the way for improved well-being in the long run.

Woman using a mobile phone with good posture

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Comments: 1
  • #1

    Tommy Thompson (Friday, 21 July 2023 14:08)

    Nicely presented and written
    Tommy !