5 everyday exercises to undo the damage of tech neck
What's the story
In today's digital age, many of us spend long hours hunched over screens, which can lead to a condition popularly known as "tech neck." This posture-related issue causes discomfort and pain in the neck and shoulders. However, incorporating simple exercises into your daily routine can help alleviate these symptoms. Here are five effective exercises to combat tech neck, improve posture, and reduce discomfort.
Tip 1
Neck tilts for flexibility
Neck tilts are a simple yet effective exercise to improve flexibility and reduce stiffness. Start by sitting or standing straight with shoulders relaxed. Slowly tilt your head towards one shoulder until you feel a gentle stretch on the opposite side of your neck. Hold for five seconds, then return to the starting position and repeat on the other side. Do this exercise five times on each side.
Tip 2
Shoulder shrugs for tension relief
Shoulder shrugs help relieve tension built up in the shoulders due to poor posture. Stand or sit with arms at your sides, then lift your shoulders towards your ears as high as possible. Hold for three seconds before releasing them back down. Repeat this movement 10 times to help ease muscle tension and improve circulation in the area.
Tip 3
Chin tucks for alignment
Chin tucks are great for correcting head alignment and strengthening neck muscles. Sit or stand with a straight back and gently tuck your chin toward your chest without bending forward or backward. Hold for five seconds before releasing it back to a neutral position. Repeat this exercise ten times throughout the day when you feel discomfort.
Tip 4
Upper back stretch with clasped hands
This stretch targets the upper back and helps counteract slouching from prolonged screen time. Stand tall with feet hip-width apart, clasp hands together in front of you at shoulder height, palms facing away from you. Extend arms forward while rounding upper back slightly, as if pushing away an object. Hold the stretch for 15 seconds before relaxing back into an upright posture.
Tip 5
Cat-cow stretch for spinal mobility
The cat-cow stretch enhances spinal mobility while relieving tension along the spine caused by extended sitting periods. Start on all fours with hands directly under shoulders and knees under hips. Inhale deeply, arching your back downward (cow position), exhale, rounding it upward (cat position). Repeat the sequence eight times, focusing on smooth transitions between each pose.