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10 Simple Exercises for Tech Neck

Straighten out your neck pain with these


Tech neck, also called text neck, is the result of the upward and downward motions your head makes while checking your phone and using a computer. If you slouch while using those devices, it could cause a stress injury on your neck or spine. Practice good posture, and try these simple exercises for tech neck to get some relief.


Neck flexion and extension

Start standing straight with your feet hip-width apart and your arms by your sides. Tighten your abdominal muscles to maintain your stance. Touch your chin to your chest for 15 to 30 seconds. Lift your head until you’re looking up at the ceiling. Make sure you keep your shoulders relaxed. Hold for 10 to 15 seconds, and then return your head to its normal position. Repeat two to four times.


Lateral neck flexion

Standing straight with your arms by your side and feet hip-width apart, bring your right ear to your right shoulder. Once you feel the stretch on the left side of your neck, hold the position for five to 10 seconds. Make sure you keep your abdominal muscles stable throughout the move. Perform the stretch on the other side. Repeat this exercise two to four times.


Shoulder shrugs

Stand or sit with your back straight. As you inhale, raise your shoulders all the way to your ears. As you exhale, bring them back to their starting position. Match the movement to your breath. Repeat this exercise several times. If you’ve been holding a lot of tension in your shoulders, you should feel your neck and shoulder muscles loosen after a few repetitions.


Forward bend

Starting in a standing position, bend at the waist. Make sure you bend your knees so that your belly can rest on your thighs, and allow your arms to hang by your sides. You should feel a stretch in the back of your neck. To release even more tension, massage your neck or turn your head from side to side. Hold the position for several seconds, and then slowly stand straight. Make sure you don’t stand up too fast.


Revolved head-to-knee pose

Sit on the floor with your legs spread out to the sides in a “V” position. Bend your left knee so your left foot touches your right inner thigh. Bring your left hand behind your back as close as you can to your right hip. Breathe in and as you exhale, bend from your waist until you can rest your right hand on your right shin, ankle, or foot depending on your flexibility level. Hold this stretch for 30 to 60 seconds. Repeat on the other side.


Cat cow

Start on all fours with your hips directly over your thighs and your shoulders over your hands. As you inhale, lift your head, and look up. On your exhale, arch your back and bring your chin to your chest. Each cat cow should match your breath. Repeat as needed.


Supine revolving spinal twist

Lie on your back with your knees bent and feet flat on the floor. Your legs should be touching each other. Extend your arms out so they’re perpendicular to your body. Drop your legs to the left until your thigh lies flat against the floor. You should feel a twist in your spine. Turn your head to the right. Depending on your flexibility level, you can either keep your arms stretched out or rest your left arm on top of your right. Hold the pose for 60 seconds, and then repeat on the other side.


Seated spinal twist

Sitting on the floor with your legs extended in front of you, bend your left knee and cross it over your right leg. Your foot should rest flat on the floor next to your knee. Twist to the left and extend your right arm alongside the outside of your left leg. Your arm should be pushing into the leg, but make sure you don’t allow your leg to collapse. Look as far behind you as you can without overextending your neck. You can use your left hand to deepen the stretch by placing it on the floor behind you to gain some traction. Hold for 30 to 60 seconds and repeat on the other side.


Downward-facing dog

This yoga pose starts on all fours. Curl your toes under and push your hips up. Your body should make an upside-down “V” shape. Make sure you drop your shoulders and relax your neck. You can slowly shake your head from side to side to loosen your neck muscles. Hold this position for three to five breaths.


Neck turn

Sitting or standing straight, keep your head in a neutral position looking straight ahead. Slowly turn your head to the right until you’re looking over your shoulder. Hold for five seconds. Perform this stretch five times, and then repeat on the other side.



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Leah PayneLeah Payne