A person stretching their neck after using a computer

8 stupendous stretches for alleviating ‘tech neck’

Got an annoying crick in your neck from playing Candy Crush or scrolling through TikTok?

You might be suffering from tech neck! This is when you bend your head to look at your phone, putting increased pressure on your neck and shoulders.

If reducing your screen time isn’t an option, taking regular breaks to stretch can help strengthen your muscles, improve mobility, and relieve tension.

Here are some of our favourite exercises to try if you want to get rid of tech neck.

1. Neck tilts

Neck tilts stretch out the sides of your neck, releasing tension and gently realigning the head and neck, ideal if you’ve been looking down at your phone all day.

Like all the exercises in this article, avoid any forceful or jerky movements, as this can worsen neck pain. If any exercise starts to hurt, stop straight away.

2. Shoulder rolls

Shoulder rolls are great as they’re easy to do, and you can carry them out anywhere, whether seated or standing.

As well as loosening up your shoulders and upper back, rolling your shoulders encourages blood flow to the muscles in your neck. This reduces any tightness you might be experiencing.

3. Chin tucks

When your neck and shoulders are sore and stiff, chin tucks can help relieve the pain.

Another benefit is that chin tucks can help keep your head held high, improving your posture and making you feel fantastic!

4. Upper trapezius stretch

The upper trapezius stretch focuses on your shoulders and upper back, loosening the muscles and improving mobility.

This exercise is also great if you spend a lot of time hunched over your computer at work!

5. Chair forward bend pose

The chair forward bend pose might look a little daunting, but it’s excellent for stretching your upper back and neck muscles.

It also helps lengthen the spine, which can reset your posture to a more neutral position.

6. Levator scapulae stretch

The levator scapulae is a muscle that runs down the side of the neck and into the shoulder. If you’re suffering from tech neck, odds are that this muscle is involved in some way!

This levator scapulae stretch will loosen the muscle and relieve any tension you might be feeling in your neck.

7. Chest opener

It might feel strange stretching your chest if you’re experiencing neck or shoulder pain. However, the chest opener encourages your shoulders to align back and down, relieving strain and relaxing your muscles.

Plus, the chest opener can expand your chest and improve your breathing capability, which can often be reduced when you’re bent over your phone.

8. Bruegger‘s exercise

Our final stretch, Bruegger’s exercise, is brilliant for stretching your chest muscles, lengthening your spine, and encouraging you to stand tall in a neutral posture.

Stretching out your arms feels really good too! Take a five or ten-minute break from your mobile every hour and give these easy exercises a go. You’ll notice the difference in no time at all!

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