4 Simple Stretches to Relieve "Tech Neck"

4 Simple Stretches to Relieve "Tech Neck"

Posted by Peter Heimuller-Licensed Massage Therapist on Apr 11th 2023

Forward head posture, commonly referred to as “tech neck,” is causing us to add unnecessary strain and weight to our necks due to tilting our heads down to look at our screens. Every inch our necks tilt forward can feel as much as 10 extra pounds that our muscles need to compensate for. All that extra stress can cause a lot of damage over time…

We need to practice daily strengthening of our posture if we want to keep strong and healthy. Try these simple exercises below to help restore balance to your neck and shoulders:

First, you’ll want to stretch the sides and back of your neck. To do this, interlace your fingers behind your head and tuck your chin to your chest. Don’t pull down; just let gravity do the work as you breathe in and out for about 30 seconds.

Second, you’ll take your arm overhead, bend your elbow, and rest your hand on your opposite side’s ear. Let the ear fall toward your shoulder, but again, don’t force or strain. Just breathe and let the side of the neck stretch out. Repeat on the other side for about 30 seconds with a steady breath.

Third, you’ll want to stand up. Roll your shoulders back and down as if you could hold a pencil between your shoulder blades. Now, hinge at the waist, keeping a flat back, and extend the arms to a nearby counter or wall. Allow that stretch in your upper back as you keep your head and neck neutral. Breathe and relax here for 30 seconds. If you want to add a twist, you can raise one arm and look underneath your armpit. Then repeat on the other side.

Lastly (this might be my favorite), try a fish pose! Just gently arch your neck until you feel a comfortable stretch and hold for about 30 seconds. If you need a little help, put a pillow or foam roller under your upper back for support.

If you need a little help to relieve your "tech neck", book your next massage today!