5 ‘Tech Neck’ Exercises to Soothe Pain
Here are some easy stretches to help prevent and treat “tech neck.” A reminder from Knauf: You shouldn’t have pain when you’re stretching. If you’re performing a neck or posture stretch and your symptoms worsen or you feel new pain, stop and see your doctor.
For the stretches, aim to do each 10 times, one to three times a day, Stephenson and Knauf recommend.
1. Chin Tucks
Stand or sit with your spine straight. Draw your head straight back like you’re making a double-chin. In this position you offset the effects of constantly thrusting your head forward (as you may do while looking at a screen), Knauf says. Make sure not to tilt your head back when doing this, he advises; keep your chin tucked in, but still parallel to the floor. Hold for five seconds, release. Then repeat.
2. ‘Hand to Ear’ Stretch
Place your right hand flat against the right side of your head, Knauf says. Try to tilt your head to your right shoulder while pushing against your hand. Hold for five seconds, release slowly, and repeat on the other side.
3. ‘Hands to Forehead’ Stretch
This is another of Knauf’s favorite stretches: Place both hands on your forehead, and while keeping your chin parallel to the floor, try to push your head forward while also pushing your head back with your hands. Hold for five seconds, and repeat.
4. Cobra Pose
Lie on the floor on your belly with your head looking down. Lift your head and upper chest off the ground with only minimal support from your hands, Stephenson says. Hold for 15 to 30 seconds. It stretches the back and neck in the opposite position to the one that causes “tech neck,” therefore helping counter the imbalance.
5. The Super(wo)man
Lie on your stomach and alternately raise your right arm and left leg, then left arm and right leg, off the ground, Stephenson directs. Hold for a second or two, lower, and repeat.
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