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.

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