Health & Beauty

“Tech Neck”: 4 Daily stretches to minimize it

A person touching the back of their neck

Tech neck is something many of us deal with. Luckily, a few daily stretches can help you get rid of it

If you spend a lot of time hunched over a computer or staring at a smartphone, chances are you suffer from "Tech Neck". This is a condition that happens to people who often hunch forward and downward while working on a computer. Luckily, with a few daily stretches, you can get rid of tech neck pain once and for all.

Remedies to help with Tech Neck

Floor Cobra

  1. Lie on your back, legs extended behind you, face down on the floor. 
  2. Your hands and feet should be placed squarely behind your shoulders while your legs are flat on the ground.
  3. Keep your chin tucked, and your hands on the floor as you slowly lift your shoulders up and squeeze them together.
  4. As you lower your upper body, contract your glutes and elevate your torso back to the starting position. 
  5. Repeat this ten times.

Exaggerated Nod

  1. Sit or stand in a comfortable position with your shoulders back and relaxed.
  2. Look up at the ceiling with your lips closed and your teeth touching, not clenched.
  3. Pause for a while, relax your jaw, then open your mouth wide.
  4. At this point, check if you can extend your neck a little bit further back.
  5. Keeping your head in this position, move your lower jaw up upwards, and close your mouth. You'll know you're doing it correctly if you feel a stretching sensation in your neck which is great for tech neck.
stretching exercise - “Tech Neck”: 4 Daily stretches to minimize it

Upward-Facing Dog

  1. To begin, get on your stomach and extend your legs behind you.
  2. Raise your torso above the ground by placing your hands beside your body and applying pressure on the floor. Your shoulders should be aligned with your wrist.
  3. Tilt your head back and raise your chest towards the ceiling.
  4. Now turn your head to the left and squeeze your right glute while pressing your right hip to the floor.
  5. Repeat 10 times on each side.

Downward-Facing Dog

  1. Start by getting down on your hands and knees. Lift your hips toward the ceiling, keeping your toes tucked in.
  2. Make sure your heels don't touch the floor as you lower your body.
  3. Drop your head and lengthen your neck. Keep your wrist creases aligned with the front edge of your mat.
  4. Use your forefinger and thumb knuckles to relieve tension on your wrists.
  5. Take at least three full breaths in and out in this position.
  6. Release and lie on your back to relax.

We have more exercises, daily stretches to relieve pain, and healthy living tips here at Calle Ocho News. Subscribe to our newsletter for morenews, interesting content, and event coverage on a broad range of subjects from food and culture to history and sport.

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