3 Simple Stretches to Alleviate Tech Neck
March 20, 2025
If you spend hours on your phone or computer, you may be dealing with Tech Neck—tightness, stiffness, and pain caused by poor posture.
The good news? A few simple stretches can help relieve the tension and improve your posture.
Try these three quick and effective stretches to combat Tech Neck:
1. Chin Tuck Stretch (Realign your posture & release tension in the neck)
How to do it:
Sit or stand up straight, shoulders relaxed.
Slowly tuck your chin toward your chest, creating a “double chin.
Hold for 5-10 seconds and return to the starting position.
Repeat 10 times.
✅ Why it works:
This stretch strengthens the deep neck muscles and realigns your head over your spine, reducing strain.
2. Levator Scapulae Stretch (Relieve tightness in the upper neck & shoulders)
How to do it:
Sit or stand tall and gently turn your head 45 degrees to the right.
Lower your chin toward your armpit until you feel a stretch in the back of your neck.
Hold for 20-30 seconds, then switch sides.
Repeat 2-3 times per side.
✅ Why it works:
This stretch targets the levator scapulae, a muscle that gets overworked from looking down at screens.
3. Chest Opener Stretch (Counteract forward head posture & hunching)
How to do it:
Stand tall with your hands clasped behind your back.
Pull your hands downward while lifting your chest andslightlytilting your head back.
Hold for 20-30 seconds.
Repeat 2-3 times.
✅ Why it works:
This stretch opens up the chest and reverses the forward-hunched posture that contributes to Tech Neck.
Final Tip: Do These Daily!
For best results, perform these stretches daily—especially if you spend long hours on your phone or computer. Pairing these with better posture habits will help prevent Tech Neck from returning.
This article is based on current research and provides educational information about posture and neck pain. Always consult a healthcare professional for personal medical advice.