Tech Neck Exercises: Beat The Epidemic!

A man sitting slightly hunched forward looking down at a laptop demonstrating posture of tech neck

Hey there, are you reading this on your phone, hunched over like a question mark? Well, congratulations! Whether you realize it or not, you might be suffering from the oh-so-trendy “tech neck.” But don’t worry, your Mobility-Doc team is here to save the day (and your cervical spine)!  Today, let’s find out what tech neck is, common symptoms, and our favorite tech neck exercises to fix your posture and take away your neck and upper back pain.

What Is Tech Neck?

Tech neck is the unfortunate side effect of our love affair with screens. It’s the pain and stiffness that comes from constantly looking down at our devices.  This includes desk work, phones, tablets, you name it.  Oftentimes we don’t even realize how much we’re rounding forward!  If you’ve ever caught yourself craning your neck at your screen, literally bent in half texting on your phone, or getting super into your game… hunched back, neck up, looking at your screen, this is for you!  Think of this pain and stiffness as your neck’s way of saying, “Hey, remember me? I exist… and I’m not supposed to fold that way!”

Symptoms of Tech Neck

Dr. John demonstrating a hunched over posture while looking at a phone

If you’re experiencing any of these, you might have tech neck:

– Neck pain 

– Shoulder tension

– Headaches

– Upper back pain

– Reduced neck mobility

– Forward head posture

Sound familiar? Don’t panic! We’ve got some tech neck exercises to help you out.

3 Awesome Tech Neck Exercises

Let’s dive into three exercises that won’t just make you feel better, they’ll help correct your posture.  That means you’ll not just relieve pain temporarily but you’ll keep it away for good.  

1. Chin Tucks with Neck Extension

Dr. John sitting up straight with good posture arms at his sides pulling his chin in towards his neck for neck retractions
Tucking the Chin
Dr. John extending his head up and back as a neck extension as part of a tech neck exercise
Extending Back

Pull your chin back into your neck (imagine you’re trying to give yourself a double chin).  Hold anywhere from 2-4 seconds, then slowly extend your neck backward.  It’s important to just go straight back.  No leaning side to side!  The better you get at this the longer you can hold.  Don’t do too much too soon!  You’ll strain the muscles in your neck.

2. Scapular Retractions

Dr. John seated upright palms facing forward, wrists at hip height. He is pulling his shoulder blades back, together, and down as a tech neck exercise

Pull your shoulders back and down, as if you’re trying to squeeze a pencil between your shoulder blades. Hold it, then release. You’re basically undoing hours of hunching over your phone.  Be careful not to arch from your low back to get this done!  

3. Standing Pec Stretch

Find a doorway with a meaty frame.  Bring 1 arm up in a 90 90 position.  Place that arm against the door frame and turn your body away from it.  You’ll feel a huge stretch in that pec or lat!  Play around with the height of your arm to change where you feel the stretch most.

Using the door as leverage, Dr. John has his right arm in a 90 90 position in the door. He is turning his body away from the door to get a stretch in his pectoral muscle

Watch Our Tech Neck Exercises Video:

Make It a Habit

The best part? You can do these tech neck exercises multiple times throughout your day. These exercises should be done circuit style for 3 rounds.  It doesn’t matter when they get done, as long as you do them!  You can incorporate them every time you take a break or in the morning and at night.

Ergonomics: Your New Best Friend

Now, exercises are great, but prevention is key. Your workspace should be as ergonomic as possible. That means:

– Keeping your phone at eye level (no more lap-gazing!)

– Positioning your computer screen to avoid neck strain

– Using a chair that supports good posture

Remember, your neck isn’t meant to be a permanent question mark. Give it some love with these tech neck exercises, and it’ll thank you later!

Goodbye Neck Pain... For Good

Are you tired of constant neck pain holding you back from enjoying life? Imagine waking up without that nagging stiffness, moving freely, and finally getting back to the activities you love.

At Mobility-Doc, we understand the frustration of persistent neck pain. That’s why we’ve created MDRx Neck, a systematic 4-week program designed to eliminate your pain and restore your mobility.

As trusted physical therapists who’ve helped thousands of patients, including world-class athletes, we know what works. Our expertly crafted program focuses on:

1. Improving flexibility
2. Enhancing stability
3. Building strength in your neck and shoulders

For just $15, you’ll get a step-by-step guide to transform your neck health in about 15 minutes a day. Don’t let neck pain control your life any longer.

Join MDRx Neck today and take the first step towards a pain-free future. Your neck will thank you!

Let's keep in touch!

Receive updates when our blog, featuring the latest health and wellness information, is released along with other special events – No, we won’t send you things every day, but once or twice a week!

Dr. Chloe and John