Spending hours every day looking at your phone or computer can put strain on the neck muscles, leading to “tech neck”. Luckily, there are simple at-home exercises which may provide relief.
Start by taking breaks every hour while watching screen-based media to stretch out your neck, as well as positioning your device at eye level instead of down.
Stretching the levator scapula
The levator scapulae muscle lifts and rotates the upper part of your shoulder blade (scapula). Innervated by the dorsal scapular nerve, this muscle needs to be stretched regularly in order to prevent neck pain, stiffness, or tightness from tightening over time – especially useful if suffering from “tech neck”. Stretching may help alleviate symptoms caused by spending too much time staring down at a smartphone or tablet screen!
To stretch the levator scapula, tilt your head slightly right and use one hand to gently pull shoulder upward and downward until you feel movement in both neck and shoulder muscles. Repeat the exercise on the other side.
Regular levator scapula stretching can help improve posture, decrease neck and shoulder stiffness/tightness and tension headaches, as well as provide relief to many with “tech neck.” Many find solace from this simple stretching exercise on an ongoing basis.
Stretching the sternocleidomastoids
This neck stretch helps stretch the sternocleidomastoid (SCM) muscles that wrap around your collarbone and ear. Sit upright and tilt your head right until your chin is above your shoulder and parallel to the floor – adding this exercise into your daily routine may prevent strain and pain in the long term.
Tech neck is most often caused by improper posture while looking at screens, with forward head and rounded shoulders posture placing extra strain on the neck and weakening muscles between shoulder blades resulting in pain.
To avoid tech neck, it’s essential to maintain correct posture while working and take regular breaks. Stretching and rolling back shoulders throughout the day may also help maintain supple neck muscles. If your symptoms persist, visit a spine specialist as soon as possible; they may provide stretching exercises or physical therapy solutions.
Stretching the rhomboids
If you have been experiencing neck pain when looking down at your phone or tablet, now may be the time to stretch. These simple exercises can be done both at home and at work in order to alleviate tech neck pain as well as prevent more serious health concerns.
Your head usually weighs 10-12 pounds when in its natural upright posture, but tilting your head downward can put more strain and injury onto the neck muscles resulting in strain and injury. Strengthening and stretching these neck muscles may help alleviate tech neck symptoms as well as enhance posture.
To stretch the rhomboids, stand tall with your head held straight. Place one hand behind your head and gently pull down on it toward your right armpit – repeat this exercise for 10 seconds on both sides – this will stretch the levator scapula muscle while loosening any tightness caused by poor posture.
Stretching the rotator cuff
This stretch is an effective way to strengthen and stretch the muscles that support your shoulder, as well as strengthening neck and upper back muscles. To do this exercise, start by standing with feet hip distance apart and knees slightly bent; or sit down while placing hands on either side of your head to pull downward towards armpit (as though sniffing).
Be mindful not to overstretch when performing any of these stretches and work closely with your physical therapist to ensure you’re getting maximum benefit out of every exercise.
Most cases of tech neck can be managed through changing your work habits and including ergonomic adjustments and stretching exercises into daily life. If symptoms don’t respond to treatment plans, however, medical help should be sought immediately. To learn more about treating and preventing tech neck, speak to a physical therapist in your local clinic.
My passion for martial arts goes beyond practice; it is a philosophy that shapes my writing, bringing a distinctive edge to my narratives and advice. I hold black belts in two martial arts disciplines and have competed internationally, experiences that enrich my storytelling with authenticity and excitement.