Stretches that ease the pain of tech neck

Americans spend an average of 9 hours per day engaged in screen time, which means we are putting a tremendous amount of stress on our spine. By the time you recognize that you’re in pain, you may have already caused some damage - either in your muscles, ligaments, joints or nerves.

Just like you would stretch your body after every workout, stretching your neck after every extended period of screen time will help prevent injury and pain in the future.

Chin Tuck

Move your chin down toward your chest and hold for 5 seconds. You’ll feel a comfortable stretch from the bottom of your neck up to the base of your skull. Slowly raise your head to look straight ahead. Repeat 8-10 times.

Head Tilt

Tilt your right ear toward your right shoulder and hold for 20 seconds. Slowly bring your head back to the center, and then tilt it to the left and hold for another 20 seconds. Do this 3-5 times on each side.

Neck Rotation

Turn your head to the right so your chin is hovering over your right shoulder and hold for 20 seconds. Bring your head slowly back to the center, and then turn it to the left and hold for another 20 seconds. Repeat 3-5 times on each side.