If you’re reading this on a phone or laptop, take a moment to notice your posture. Is your head pushed forward? Are your shoulders rounded? If so, you’re likely familiar with “tech neck”—that nagging stiffness and soreness in your neck and shoulders from constantly looking down at screens. The good news is you don’t have to live with the pain. A few simple exercises for tech neck can make a world of difference.
This easy guide will walk you through five effective exercises for tech neck that you can do anywhere, even during a short break at your desk, to relieve pain and improve your posture for good.
What is Tech Neck and Why Does It Happen?
Tech neck is a modern term for stress injury caused by repeatedly holding your head in a forward and downward position. According to health experts at the Cleveland Clinic, your head is heavy—weighing about 10-12 pounds (5 kg)—and for every inch you tilt it forward, the pressure on your cervical spine nearly doubles.
This constant strain on the muscles in your neck, shoulders, and upper back leads to pain, stiffness, and even chronic headaches. That’s why targeted exercises for tech neck are so crucial for relief.
The 5 Best Exercises for Tech Neck
Incorporate these five simple movements into your daily routine to counteract the effects of screen time. Remember to be gentle and never push into sharp pain.
1. Chin Tucks
This is the most important exercise for correcting forward head posture. It strengthens the muscles that pull your head back into alignment over your shoulders.
- How to do it: Sit or stand tall, looking straight ahead. Gently glide your chin backward, as if you’re trying to make a “double chin.” Keep your jaw relaxed and your eyes level. You should feel a gentle stretch at the back of your neck. Hold for 5 seconds and release. Repeat 10 times.
2. Doorway Chest Stretch
Tech neck isn’t just a neck problem; it’s a posture problem. Hunching forward tightens your chest muscles. This stretch helps to open them up.
- How to do it: Stand in an open doorway. Place your forearms on the doorframe, with your elbows slightly below shoulder height. Gently step forward with one foot until you feel a good stretch across your chest. Hold for 20-30 seconds.
3. Upper Trapezius Stretch
This exercise targets the muscles on the side of your neck, which often become tight and sore.
- How to do it: Sit on a chair and gently hold the edge with your right hand to keep your shoulder down. Slowly tilt your left ear toward your left shoulder until you feel a stretch on the right side of your neck. To deepen the stretch, you can place your left hand on top of your head and apply very light pressure. Hold for 20-30 seconds. Repeat on the other side.
4. Thoracic Spine Extension
This movement helps to mobilize your upper and mid-back, counteracting the “hunch” of tech neck.
- How to do it: Sit in a chair with a low-to-mid-height back. Clasp your hands behind your head to support your neck. Gently lean back over the top of the chair, allowing your upper back to arch. Look up toward the ceiling. Hold for a few deep breaths, feeling the stretch in your mid-back. Repeat 5 times.
5. Scapular Squeezes
Strengthening your back muscles is key to preventing your shoulders from rounding forward. It’s one of the most effective long-term exercises for tech neck.
- How to do it: Sit or stand tall with your arms at your sides. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Be careful not to shrug your shoulders up toward your ears. Hold for 5 seconds and release. Repeat 10-15 times.
3 Bonus Tips for Preventing Tech Neck
While these exercises for tech neck are great for relief, prevention is key.
- Raise Your Screen: Position your phone, tablet, or monitor so that it’s at eye level. This simple change prevents you from having to look down.
- Take Frequent Breaks: Use the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. Better yet, stand up and walk around every 30-60 minutes.
- Be Mindful of Your Posture: Gently remind yourself throughout the day to pull your head back, drop your shoulders, and sit up straight. Our guide to stretches for back pain from sitting offers more helpful tips for desk workers.
Conclusion
Tech neck is a modern problem, but its solution is timeless: movement and awareness. By consistently performing these simple exercises for tech neck, you can alleviate pain and improve your posture. Remember, neck health is often connected to spinal health. Combining these exercises with stretches for back pain from sitting can create a powerful routine for your overall well-being. Start with a few of these today—your body will thank you.