Free Kick Coaching with Dublin’s Dean Rock 2024

DUBLIN GAA’s Dean Rock is one of the greatest free kick takers Gaelic football or the GAA has ever seen.

The Ballymun star has held his nerve in the biggest moments and on the biggest stage for Dublin GAA – who can forget his late free in the 2017 All-Ireland Final against Mayo?

Not to mention that in 2019, he kicked a total of 32 out of 36 frees to help Dublin complete the historic five-in-a-row.

In this blog, we’re delighted to have Rock himself share his free kick secrets and tips with us, covering kicking off the ground, out of his hands, mental cues and more.

The tutorial was done as part of our Leader Kicking series in association with Puma and Tadgh Leader, and also features Dublin LGFA’s Kate O’Sullivan.

If you want to improve your free taking, you don’t want to miss this.

Before you scroll, are you curious to see if Dean Rock made our Ultimate XV from the Past Two Decades?

Read on for more.

Dean Rock on… Kicking the ball out of your hands?

“It’s a feel thing for me.

“If I was playing with the wind, I’d usually always kick them out of my hands, because I feel once I get my shoulder position right, direction with which my feet need to go and commitment to the strike, the wind will do the majority of the work for me.

dean rock

“If I’m kicking into the wind, there is far more that can go wrong, so I find it more comfortable to put it on the deck.

“I find it’s hard to get the elevation when you’re kicking off the ground with the wind behind you too. So it’s that bit easier to kick under and up through the wind.”

Dean Rock on… Getting his routine right

“Once a free is awarded I am getting ready mentally and physically for the kick.

“I might not be the person fouled, so I always take my time getting across to take it, allowing me to take a few breaths and get my heart rate down because that will help me think more clearly about the process.

“Once I get over the ball I am making my mind up whether to go out of my hands or off the ground. So in this instance, we’re about 30 yards, the wind is kind of in my favour, so I would have decided by now to go out of the hands.

“I then want to find the general direction in which the wind is blowing. Here, it’s going from right to left, so that will dictate my starting position.

“A big cue for me is always having my left shoulder facing towards the target, so I want it facing the right post.

“The other shoulder I am going to try my best to hide as long as possible in the run up so I don’t open up. If I open my chest in anyway, the likelihood is that I’m going to curl it to the left and miss.

“So my number one focus is left or near shoulder to the target before moving in a direction that doesn’t allow my right shoulder to rotate inwards and drag it to the left.

“After that, it’s trying to keep the head down and having a full commitment to the strike – don’t quite on the kick.”

Dean Rock on… mental cues when kicking

“Before I kick, I always use the word ‘commit’ – just as I’m approaching the kick, it’s ‘commit’.

“So not thinking of any outcome, just the process and the commitment.

dean rock

“I much rather miss at the far post than the near post. Because when I miss at the far post I know I just need to change the angle at which I’m running so it should just go over on the inside of the post.

“In terms of the target, I always practice kicking between the far post and the black spot, narrowing the target. So in a game, you then have a bigger target and that helps when the pressure is on.”

Kicking off the Ground

“When kicking off the ground I always try and hit the valve. It’s not done with any science behind it, more just a habit in terms of what helps me point the ball towards the target.

“I try and strike the ball off the toe a bit more than usual as it helps get elevation.

“I step back directly from the target first and in terms of stepping left, it’s whatever I feel comfortable with really and depend on where I am on the pitch.

“If I’m shooting from the right side of the pitch, I’m not going to take as many steps to the left as if I was kicking from the left side for example.”

dean rock

Kicking off the ground Routine

“There’s a bit more control when you’re kicking off the ground because you know the ball isn’t moving and all you need to do is focus on your alignment.

“When I’m kicking off the ground it’s all about getting my head and chest over the ball and get that full commitment because a bad miss for me are where I’ve quit on it, come up too soon and dragged it left.

“I used to count for 1 or 2 seconds after the kick to keep my head down and avoid looking up and worrying about the outcome – process is more important.

“My planted leg is also important in terms of trying to get that as close to the side of the ball as possible.

“I would say it is very close to the ball and where I’m trying to hit it from.

“In the past when I was kicking, I’d often get the cameraman to come out with me and record videos to find bits of inconsistencies and sometimes it would be here in the positioning of my planted foot.

“So I’ve found that if I can get my foot planted in the general direction of being side by side with the ball, it will give me the best purchase or strike.”


Free kick tips and insight doesn’t come much better than from Dean Rock.

Make sure to check out the full video below to see Rock in action alongside Kate O’Sullivan and Tadgh Leader.

You can also check out our full range of GAA HERE.

What is the History of Hurling

We know hurling as one of our greatest past times and one of the greatest sports in the world, but do you know what the history of hurling is?

It might surprise you that a lot don’t know the game’s origins date back over 3000 years.

Back then, the Celts were arriving to Ireland and introduced the legal system. Hillforts were being constructed across the country such as the Hill of Tara.

It survived some testing times to become a cultural phenomenon and a modern day behemoth in terms of involvement and influence.

In this blog we’ll take a trip back through time to discover where it originated and what it has become.

what is hurling

What is Hurling: The Origins

It’s first mention in literature dates back to 1272BC – a long, long time ago.

Ironically enough, that reference took place in Mayo, near the village of what is now known as Cong, which is a devout footballing county.

It is written that at some time during The Battle of Moytura, at Moytura Conga, the Fir Bolgs challenged the Tuatha De Danann to a game of hurling and proceeded to kill many of their enemies during the game.

However, Tuatha De Danann had the last laugh, slaying the king of Fir Bolg, King Eochai, on the fourth day.

The spot where the game proposedly took place is now called The Field of the Hurlers (below).

what is hurling

Yet, if you are to believe urban myth and legend, the story of Cú Chulainn and hurling dates back even further.

Passed down by word of mouth for generations the story of the great Irish mythology was eventually written down 800 years ago in the Táin Bó Cúailnge and still told today.

In short, he was a hero warrior who possessed super human strength.

Christened as Sétanta, he is said to have been able to, allegedly, hit a sliotar with a ball, leap forward and hit it again all before it hit the ground – impressive if true!

He derived the name Cú Chulainn after he killed a large wolfhound, named Culann, that was keeping watch over the kingdom of his uncle, King Conor MacNessa.

Arriving to the gates of the kingdom under the cover of darkness, he was set upon by the hound who through he was an intruder.

Sétanta drove the ball with such accuracy and power it went straight down the hound’s throat and killed him instantly.

what is hurling
Pic: The Irish Road Trip

Upon hearing the ordeal outside, the King and his aids rushed outside to find the hound dead and Sétanta standing over him.

Relieved and impressed in equal measure as to how the young boy killed the hound, the King was also upset at losing a valued dog.

However he need not be too sad as his nephew offered his services to mind the castle while he searched for an able replacement, earning the name Cú Chulainn, which means ‘Hound of Culann’ or ‘Hound of Ulster’.

How Hurling was played Then and Now

In its earliest form, hurling was played with a stick called a camán, which was curved at the end, and a ball made of animal skin or other materials.

The goal of the game was to hit the ball, the sliotar, between two markers, often trees or stones, using the camán.

There was no pitch to play on in the early days, so often fields, hills and bogs were used.

In the 17th century, it is accounted as being played on a field nearly 300 yards long and the victorious team had to drive the ball through the goal of the opponent.

The Brehon Laws, a system of Celtic law, established provisions for instances of intentional injury or even death caused by hurling in addition to providing compensation for accidents involving the sport.

After the Normans took over, the game was outlawed in the 12th century, but it survived and even thrived until the early 19th century, largely because of landlord support.

For more on the rules of the game, check out How Long is a GAA Pitch blog.

Emergence of the Modern Game of Hurling

While the history goes back a long way, the modernising of the sport under current regulation and form is much more recent.

The founding of the GAA in 1884 was pivotal in the ancient game developing recognition, an established set of rules and structured competition.

If you want to know more about the GAA, check out our blog on What the GAA Stands For.

The GAA was founded to support and maintain traditional Irish sports, such as hurling, and it soon emerged as a dominant force in the Irish sports scene.

The organisation offered a platform for arranging contests and matches as well as assistance in standardizing the rules of hurling and other sports.

what is hurling

The GAA’s early years were characterised by controversy and hostility as it fought with British authorities and worked to forge its own unique identity.

Nevertheless, despite these difficulties, the GAA stayed dedicated to promoting hurling and other Irish sports, and they had a significant influence on how the game is played today.

The creation of a set of regulations for the sport was a significant advancement in its modernisation.

Matches could be played with a wide range of rules and equipment prior to the GAA’s involvement, which could make it challenging for teams to compete on an even playing field.

A level playing field was made possible by the adoption of standardised regulations, which also contributed to the fair and safe conduct of games.

The advent of new tools like the sliotar and hurley was a significant advancement in the modernisation of hurling too.

Due to these advancements, the game became faster and more exciting while also allowing for increased player ability and precision.

This blog will give you more detail on how long a game of hurling lasts.

The Significance of Hurling in Irish Culture

The game is so much more than a sport in Ireland.

With the emergence of the club and county codes and parish rule, hurling is a strong symbol of identity and pride.

Pride derives from the fact that people can only play for the parish in which they are born, creating a strong sense of unity and pride of place within local communities.

what is hurling

The game is celebrated in music, literature and art by some of the most well-known musicians and poets, such as WB Yeats, and matches are some of the biggest social events in the Irish calendar.

The All-Ireland Hurling Final, for example, attracted over 1 million viewers in 2022.

Recently, the game has sparked huge interest worldwide too, particularly in the USA.

Hurling folk look at the game as a second religion.

What is Hurling Today

Modern day hurling is only growing in popularity.

Right now, the game boasts some of the most talent players the sport has ever seen.

Check out our blog on the Best Team of the Past Two Decades to read more on them.

The sport has also gained a following around the world, with teams and leagues established in countries such as the United States, Canada, and Australia.

There is also a lot of work taking place in Ireland and beyond to make the game more accessible and inclusive, while it is also attracting players from all backgrounds and nationalities.


We hope you enjoyed a look back through time on the history of hurling and learned a few things.

It’s an amazing sport and we are supporting it for a long time.

Check out our full range of GAA gear below.

Best Hurlers of all time: Ultimate VX 2000-2020

We’ve already compiled our list of the best football XV of the past two decades, so now it’s time to compile our list of the best hurlers of all time: 2010-2020.

It was an era dominated by Brian Cody’s relentless Kilkenny, who captured 11 Liam McCarthy Cups in that time. The Cats produced some of the game’s greatest players in that era too.

While Tipperary (4), Cork (2), Limerick (2), Clare and Galway all enjoyed their days in the sun in the 20 odd years as well.

Trying to pick a top 15 players was every bit as difficult, if not more, than the footballers and we know some will be disappointed and aggrieved with our decisions!

It’s a game of opinions after all.

So here goes.

Best Hurlers of all Time

1. Goalkeeper: Eoin Murphy (Kilkenny)

best hurlers of all time

There have been an emergence of some incredible goalkeepers over the past 20 years but Kilkenny’s Eoin Murphy comes out on top of the lot. He beats off still competition from the likes of Donal Óg Cusack, Anthony Nash and Nicky Quaid, Murphy raised the bar, particularly in the second half of the decade.

Four All-Irelands and 3 All Stars is a good showing too.

Full Back Line

best hurlers of all time

2. Right Corner Back: Paul Murphy (Kilkenny)

The army man won four All-Irelands and four All Stars in his first five incredible years with the Cats!

A former Hurler of the Year nominee, Murphy was an absolute all-rounded defender that could man-mark the best, dictate the skies and hassle and harry with the very best.

A shout out to Jackie Tyrell and Noel Connors too, but Murphy is a too strong.

3. Full Back: Daithi Burke (Galway)

Although he won only one All-Ireland title compared to his competitors for this position, Burke is undoubtedly one of the best full backs the game has seen.

A physical specimen, he was a key figure as Galway ended their wait for the Liam McCarthy in 2017 and won four consecutive All Stars between 2015 and 2018.

A dual star too with Corofin, Burke was tough, skilful and smart – a powerful trio.

4. Left Corner Back: JJ Delaney (Kilkenny)

There is fierce competitiveness in the full back line, especially from the Kilkenny boys, but Delaney was a nailed down starter and takes the last jersey.

One of the finest defenders to ever play the game, Delaney finished his illustrious career with nine All-Ireland titles and seven All Stars.

Although he played a lot of his career in the half back line too, he was versatile anywhere in the defence.

Half Back Line

best hurlers of all time

5. Right Wing Back: Tommy Walsh (Kilkenny)

The man from Tullaroan was small in stature but huge in determination, desire and skill.

He had an affable ability to fly through the skies and pluck the sliotar before driving his team on and raising the roof of Croke Park. A player that was loved by all counties, not just his own.

Nine All-Ireland titles, nine All Stars and a former Hurler of the Year is as good an innings and you will find.

6. Centre Back: Padraic Maher (Tipperary)

Will go down as one of Tipperary’s greatest ever, the indestructible Maher earned six All Stars during his time with Tipp.

His accuracy from play, where he could set up attacks from deep inside his own half made him such a dangerous weapon.

Known and feared for his physical stature, Maher also had consistency and longevity during his three All-Ireland titles.

7. Left Wing Back: Austin Gleeson (Waterford)

The versatility of the Waterford ace is what has earned him a playmaking role in the half back line.

Gleeson can play in any position you want given his exceptionally high skill level, workrate and pace.
Doesn’t have the trophy cabinet to match some of the others on this team, his ability to create something magically out of nothing is something we couldn’t ignore.


best hurlers of all time

8. David Burke (Galway)

Captain of their 2017 All-Ireland winning team, Burke was a player who product at least an 8/10 performance every single game.

The St Thomas clubman won four All Stars since breaking onto the scene in 2010 and is one of the finest long range shooters in the game.

A rock who will sit in, defend and do all the unfashionable stuff just as well as he can hit some of the best scores you will ever see.

9. Tony Kelly (Clare)

Kelly has managed to get the nod ahead of Kilkenny’s Michael Fennelly and that in itself says enough about how highly we rate him.

The Ballyea man won a Hurler of the Year and Young Hurley of the Year in the last decade and inspired the Banner win to a famous All-Ireland in 2013.

Kelly can and has won games on his own and has a long career of him yet.

Half Forward Line

10. Right Half Forward: Noel McGrath (Tipperary)

McGrath’s vision and passing accuracy was a joy to behold.

He overcame a battle with testicular cancer in 2015 and bounced back an even better player, proving pivotal around the middle of the field.

Young Hurler of the Year in 2009 as a corner-forward, McGrath was recently named captain for 2023.

11. Centre Half Forward: Joe Canning (Galway)

Galway’s greatest every hurler, Canning was so good he became universally known throughout the game as just ‘Joe’.

His talents and efforts for Galway warrant more than just the one All-Ireland, and no one will forget his winning point against Tipperary in 2017 was special, as was his ability to hit sideline cuts.

His older brother, Ollie, isn’t far off the pace for this team in the corner back role, but Joe was the real star in a talented family.

12. Left Half Forward: TJ Reid (Kilkenny)

Like Canning, Reid is so good he is only referred to by his first name such is his profile.

The Kilkenny ace and Ballyhale clubman is arguably the hurler of the 2010-2020 decade and is still showing no signs of slowing down.

TJ has hit 28-477 for Kilkenny and is one of the greatest forwards of all time with 7 Celtic Crosses and 6 All Stars and counting.

Full Forward Line

13. Right Corner Forward: Seamus Callanan (Tipperary)

Callinan was a colossal for Tipp’ since he burst onto the scene in 2009.

Almost unmarkable on his day, Callinan inspired his county to three All-Ireland titles, Callinan scored a goal in every championship game (8) in 2019 as Tipp’ won the Liam McCarthy.

Four times nominated for Hurler of the Year and once a winner, the Drom & Inch man will go down in Tipp’ hurling folklore.

14. Full Forward: Henry Shefflin (Kilkenny)

King Henry is arguably the greatest of the great; widely considered to be the best every amongst his peers and former teammates and opponents.

The only player every to win Hurler of the Year on three occasions (’02, ’06 and ’12), his 11 All Stars and ten All-Ireland titles show his dominance across a long period of time.

Kilkenny’s all-time leading scorer with 27-484, Shefflin was and still is, one of the most naturally talented players to ever pick up a hurl.

15. Left Corner Forward: Patrick Horgan (Cork)

This decision was one of the most difficult on the team, particulatly given Patrick Horgan is nudging out players who have collected far more silverware.

However, that wasn’t part of the criteria to picking this team and that’s why we can’t ignore Horgan.

Deadly in front of goal and from the dead ball, Cork’s inability to win an All-Ireland wasn’t because of Horgan’s lack of efforts or talents.

The Glen man is a three time All Star and aging like a fine wine.

Honourable Mentions

Nicky Quaid (Limerick)

Richie Hogan (Kilkenny)

Brendan Maher (Tipperary)

Michael Fennelly (Kilkenny)

Noel Connors (Waterford)

Ben O’Connor (Cork)

John Mullane (Waterford)


Phew… we’re glad that’s over.

The standard was incredible and some of the decisions we made were not easy.

Have an opinion? Let us know.

The Ultimate Guide to Basketball in Ireland: Grassroots to the National Team

With roots that date back the early 20th century, basketball has developed into a popular and quickly expanding sport in Ireland.

The game now has a thriving community of players, coaches, and supporters and has made a name for itself in Irish sports.

The history of basketball in Ireland will be examined in greater detail in this blog, along with its development as a competitive sport and the nation’s present basketball landscape.

We’ll look into the history of basketball in Ireland and the individuals that helped mold it into what it is now, from the grassroots level to the national squad.

As proud Official Retail Partners of Basketball Ireland, we’re heavily invested in the game and are committed to bringing you all the best advice and products we can.

You might be here because you wanted to buy a basketball, well this blog will tell you how to buy the right size basketball for you?

Keep reading to learn more.

basketball in ireland

The Early Days of Basketball in Ireland

he early years of basketball in Ireland may be dated to the late 19th and early 20th century, when American and British soldiers stationed there first brought the sport to the nation.

Despite a delayed start, basketball quickly became popular among young people in Ireland, and in the 1920s and 1930s the first leagues and matches were set up.

Basketball was mostly played in schools, churches, and other public places at this period.

Despite its growing popularity, basketball in Ireland faced a number of obstacles in its early years, including a lack of funding, equipment, and facilities.

Nonetheless, the sport’s passion and enthusiasm remained strong, and dedicated players and coaches worked hard to overcome these obstacles and lay a solid foundation for the sport in the country.

Basketball had become a firmly established part of Irish culture by the mid-twentieth century, and the sport continued to grow and evolve.

basketball in ireland

It grew from strength to strength as more leagues, clubs, and training programs were established, as well as the emergence of new, talented players and coaches.

Despite these advancements, the sport remained largely amateur, and it wasn’t until the late twentieth and early twenty-first centuries that basketball in Ireland began to take on a more professional and competitive form, with the formation of a national league and the Irish national team.

If you’re new to the game, this Ultimate Guide to a Basketball Court might help you understand it better?

The Grassroots to the National Team

Basketball in Ireland has had a long and exciting journey from grassroots to national team.

Since its humble beginnings as a recreational pastime, the sport has grown and evolved into a competitive and organized entity, with leagues, clubs, and training programs that have helped young players develop their skills and encouraged them to pursue their dreams of playing at the highest level.

The establishment of a national league, which provided a platform for the best players in the country to showcase their skills and compete against one another, was a key milestone in this journey.

Basketball in Ireland took on a more professional character with the formation of the league, and the sport began to attract more media attention as well as support from fans and corporate sponsors.

This, in turn, resulted in increased investment and resources, such as the creation of new facilities, equipment, and training programs.

basketball in ireland

The formation of the national team, which brought together the best players in the country and gave them the opportunity to represent Ireland on the international stage, was another significant step in the growth of basketball in Ireland.

The national team has become a source of pride and inspiration for the Irish basketball community over the years, and has helped to raise the sport’s profile in the country.

Despite these gains, basketball in Ireland continues to face numerous challenges, including a lack of funding, resources, and facilities.

At Intersport Elverys, we hope we can help make the future stronger because we believe the structures are being put in place for a bright future.

Current State of Basketball in Ireland

Basketball in Ireland is currently experiencing rapid growth and development, with a vibrant and passionate community of players, coaches, and fans.

Basketball Ireland is doing huge work to nurture and grow the game.

Since its inception, the sport has come a long way, and it now has a thriving professional league, well-equipped facilities, and a national team that competes at the highest level.

basketball in ireland

Basketball’s popularity in Ireland grows year after year, attracting new fans and players and inspiring young people to pick up the sport and pursue their dreams of becoming a basketball player.

Basketball in Ireland is well positioned for continued growth and success in the years ahead, thanks to a strong emphasis on grassroots programs, training, and development.

Ever wondered how High a Basketball Hoop is? Check it out here.

Notable Players and Coaches in Ireland

You might not think it, but basketball in Ireland has produced its fair share of top players and coaches over the years, particularly given the size of the sport in the country.

However, there has only been one Irish-born player to play in the NBA – Tullamore native Pat Burke.

basketball in ireland

Burke had a decent career, playing 62 games with Orlando Magic and Phoenix Suns.

Other notable players and coaches from the past and present include:

basketball in ireland


Basketball in Ireland has come a long way since its humble beginnings as a recreational sport.

It’s also poised for continued success, from grassroots programs to the national team, and the future looks brighter than ever.

Whether you’re a player, coach, or fan, the future of basketball in Ireland is exciting, and the next chapter of its history will undoubtedly be filled with even more excitement and success.

You might be here because you wanted to buy a basketball, well this blog will tell you how to buy the right size basketball for you?

Or why not check out our full basketball range HERE or below.

basketball in ireland

Ireland V England Mascot Competition with Intersport Elverys, Official Sports Retail Partner of Irish Rugby

Win a Mascot Place for Ireland v England in the Guinness Six Nations on St Patricks Weekend 🏉

As Official Sports Retail Partners to IrishRugby Intersport Elverys are giving one lucky fan (aged 7-12) the chance to be a Mascot at the Ireland v England Guinness Six Nations game on March 18th 2022.

The winner will receive a full match kit & tickets to the game. One for the mascot and two adult tickets. 🙌

To enter simply enter your details below. Closing Date is February { Blank }

Best of Luck!

Our Top Tech Neck Treatment Exercises

Now you know what tech neck is, it’s time to learn some simple treatment exercises that could work wonders.

If you haven’t read our previous blog explaining what tech neck is, it’s basically a pesky product of the digital age that causes a pain in the neck, shoulders and back.

With us all glued to our phones, tablets or computer screens, staring in an unnatural neck position causes the issue.

It’s crucial to develop good posture habits and regularly do tech neck treatment exercises to assist reduce these symptoms.

In this blog, we’ll look at some useful exercises for preventing tech neck and reducing its discomfort.

tech neck treatment exercises

The importance of proper posture

Technical neck can be prevented and treated with proper posture. Incorrect posture can increase the strain on the neck, shoulders, and back, resulting in soreness and muscle aches.

In addition to lowering the chance of getting tech neck, maintaining proper posture also helps to improve general body alignment and lowers the likelihood of experiencing other aches and pains.

Maintaining proper posture entails maintaining a neutral spine, relaxed shoulders, and a level head.

When utilizing technological gadgets, it’s crucial to maintain an upright posture and keep the device at eye level rather than hunching forward and straining the neck.

Simple Neck Stretches to relieve tension

Incorporating proper posture into your daily habits can help reduce the risk of tech neck and improve overall well-being.

Regular breaks from screen time and practicing good posture can help keep the neck, shoulders, and back healthy and pain-free.

The strain and stiffness in the neck, shoulders, and upper back can be greatly reduced by stretching.

Here are some quick neck stretches you can perform whenever and anywhere to assist with your neck pain:


Tilt your head gently to the right while holding the position for 15 to 30 seconds. On the left, repeat.


Raise your shoulders toward your ears and hold for 5 to 10 seconds to perform a shoulder shrug. Repeat a number of times.

tech neck treatment exercises


Put your chin in a tuck position and hold for 15 to 30 seconds.


Gently tilt your head toward one shoulder and hold for 15 to 30 seconds to perform an ear-to-shoulder stretch. On the opposite side, repeat.

Stretching should always be done slowly and softly without ever forcing your neck into an awkward posture.

Regular stretching can help increase flexibility and lessen pain in the upper back, shoulders, and neck.

Strengthening Exercises for neck and upper back

In addition to stretching, strengthening the neck and upper back muscles can help improve posture and relieve tech neck pain. Here are a few simple exercises you can do to target these areas:


Sit or stand with your shoulders relaxed and pull your chin back, bringing your neck towards your spine. Hold for 5-10 seconds and repeat several times.


Sit or stand with your arms relaxed at your sides. Squeeze your shoulder blades together and hold for 5-10 seconds. Repeat several times.


Stand with your arms crossed over your chest. Gently arch your back and hold for 5-10 seconds. Repeat several times.


Start on your hands and knees with your hands placed under your shoulders. Slowly lower and lift your body, keeping your shoulder blades squeezed together. Repeat several times.

It’s important to start with a few repetitions and gradually increase as your muscles become stronger.

Strengthening these areas can help improve posture and reduce the risk of developing tech neck.

tech neck treatment exercises

Stretches for the Shoulders and Upper Back

Stretching the shoulders and upper back can help relieve tension and improve posture, which can in turn help reduce the risk of tech neck.

Here are a few simple stretches to target these areas:


Sit or stand with your shoulders relaxed and gently roll them forward, up, and backwards several times.


Stand or sit with your arms crossed in front of your chest. Hold for 15-30 seconds, then repeat with your arms behind your back.


Stand in a doorway and place your arm on the doorframe at shoulder height.

Step forward with the opposite foot and hold for 15-30 seconds. Repeat on the other side.


Sit with your legs extended in front of you and reach forward, placing your hands on the ground. Hold for 15-30 seconds.

tech neck treatment exercises

Incorporating these Exercises into your Daily Routine

Your everyday routine can benefit from including neck, shoulder, and upper back exercises to avoid tech neck and to relieve stress.

Here are some pointers to get you going:


Set a reminder on your phone or schedule a specific time each day to do your exercises can hold you to account


Consistency is key, so make your exercises a regular part of your daily routine.


Include a combination of stretching and strengthening exercises to target all areas.


Start with a few repetitions and gradually increase as your muscles become stronger.


Regularly take breaks from screen time and use that time to stretch and move your body.

You can relieve stress and discomfort, avoid tech neck, and improve posture and general well-being by including these exercises into your everyday routine.

tech neck treatment exercises

Tips for Avoiding Tech Neck in the future?

In addition to including neck, shoulder, and upper back workouts in your regimen, there are several guidelines you can adhere to going forward to prevent tech neck:


Make sure your computer screen is at eye level and your keyboard and mouse are positioned comfortably.


Step away from your screen every hour to move your body and stretch your neck, shoulders, and upper back.


Sit up straight, keep your shoulders relaxed, and avoid slouching or hunching over your screen.


Be mindful of your posture and check in with yourself throughout the day to make sure you’re not holding tension in your neck, shoulders, and upper back.


Reduce the amount of time you spend in front of screens and engage in physical activity regularly to help counteract the effects of tech neck.


Tech neck is a growing problem, but one we could all face in the future.

So knowing what to do if it happens is never a bad thing, even if it doesn’t occur.

Following the above tips will surely help you. But remember, it’s always really important to consult a doctor or specialist for a proper diagnosis and rehab plan.

The Irish Association of Physical Therapists is always a good place to start.

Before you go, why not check out our website for more great content or products from all the best brands!