T E X T N E C K
Take a close look at these pictures. Image the head is a golf ball sitting on a tee. In the first picture the head ( ball) is sitting such that it’s perfectly balanced. In the second picture the head (ball) is falling off the tee. Of course our heads won’t fall off our neck ! But the poor muscles and joints of the neck and upper back work much harder than they were designed for and thus scream at you. With headaches, neck pain and stiffness. As time goes on a little hump can develop from improper bend in the spine.
S O L U T I O N ?
1) watch your posture and fix it when you are on your phone or tablet
2) do these exercises 
Stretching & Strengthening Exercises
1. Chin Tucks
Sit or stand upright. Pull your chin straight back (like making a double chin). Hold for 5 seconds. Repeat 10 times.
2. Neck Stretches
Slowly tilt your head toward one shoulder until you feel a stretch. Hold for 15–30 seconds. Repeat on both sides.
3. Pectoral (Chest) Stretch
Stand in a doorway, place your hands on the frame, and step forward to stretch the chest.
4. Upper Trap Stretch
Sit on one hand, use the other hand to gently pull your head to the opposite side.
5. Shoulder Blade Squeezes
Squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times.
