How To Fix Tech Neck

Do you keep catching yourself basically bent in half typing that message on your phone? You’re not alone. “Tech neck” continues to cause issues in our upper bodies and our phones and computers aren’t going anywhere soon! Luckily, tech neck is very fixable when you combine the right exercises with a few smart daily habits. This week we’re going to show you how to fix tech neck.

What Is Tech Neck?

Tech neck refers to the strain placed on your neck and upper back from constantly looking down at screens—phones, laptops, tablets, you name it. When your head shifts forward (like when you’re scrolling), the load on your neck can increase by a lot. As we start rounding more and more forward eventually the muscles in the neck and shoulder can start pulling your spine out of alignment.

Common Symptoms of Tech Neck

Some of the more typical symptoms from tech neck are:

Neck stiffness or pain
Tight upper traps – that always tight feeling
Headaches
Rounded shoulders
Reduced neck mobility
Shoulder or upper back discomfort
Poor shoulder mobility

These issues are more common than many people realize. You can shrug off shoulder and neck tightness from a lot of different things. But what most people don’t realize is that tech neck is a real problem that can cause serious discomfort.

How to Fix Tech Neck: 3 Exercises That Actually Work

Tech neck is a cumulative issue that compounds over time. To undo all that we need to use a combination of stretching, activation, and strength work. These exercises combined with a few habit changes will help us keep tech neck away for good!

Run these as a simple circuit:

1. Chin Tucks with Neck Extension

Goal: Re-train proper neck positioning + activate deep neck muscles

How to do it:

Sit tall in your chair, maintaining proper posture
Gently pull your chin straight back (like making a double chin)
From there, slowly look slightly upward (neck extension)
Return to neutral and repeat

Reps: 8–10 slow reps

2. Shoulder Activation Exercise (Scapular Retraction)

Goal: Wake up the muscles that hold your shoulders back (countering that forward posture)

How to do it:

Stand or sit tall
Pull your shoulder blades back and slightly down
Hold for 2–3 seconds, then relax

Reps: 10–12 reps

3. Standing Pec Stretch

Goal: Open up tight chest muscles pulling you forward

How to do it:

Place your forearm on a wall or doorway
Gently rotate your body away
Feel the stretch through your chest and front of the shoulder

Hold: 20–30 seconds each side

How to Structure the Circuit

2–3 rounds total
Minimal rest between exercises
Perform daily (or at least 4–5x/week)

This takes under 10 minutes and hits the key pieces:
mobility + activation + posture reset

Daily Habits That Make or Break Your Neck

Exercises help—but what you do all day matters more.

1. Fix Your Workspace

Screen at eye level
Keyboard and mouse close (don’t reach forward)
Feet flat on the ground

Your work set up should support good posture, not fight it!

2. Clean Up Your Sitting Posture

Ears stacked over shoulders
Shoulders relaxed (not rounded forward)
Back supported

It doesn’t have to be perfect, but you want to try to get it as ideal as possible

3. Change How You Use Your Phone

Bring your phone up to eye level
Don’t bring your head down to it
Take frequent breaks

Or… spend less time on it. Try setting an alarm if you know you’re gonna start scrolling. Easier said than done!

Watch Our How To Fix Tech Neck Video

Consistently working on loosening the muscles, improving posture, and chipping away at those bad habits are going to help your neck and shoulders feel better. Remember, be patient and consistency counts! That is what got us rounding forward in the first place. If you stick to these exercises and change some habits you should feel much better in just a few weeks.