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.

Why Warming Up and Cooling Down is Vital to Your Daily Exercise Routine

Including time for warm-up and cool-down when you exercise can reduce your risk of injury and improve your overall performance. It’s well-worth adding the extra minutes to your routine for the sake of reducing stress on your heart and other muscles.

Be creative – for example, parking further away and walking to and from the gym can be your warm-up and cool-down time.

Warming up for 5-10 minutes gets your blood flowing so you muscles are well-supplied with oxygen. It increases your muscle temperature and makes you breathe a bit faster, which helps your body adjust to the demands of your exercise plan.

Do an activity that’s similar to your normal exercise (walking, running, swimming, etc.) but at a much slower pace - aim for a just little sweat without fatigue. Focus your warm-up on the larger muscle groups first, like in your legs, but save the stretching for after you exercise.

Cooling down for the last 5-10 minutes of your exercise means gradually decreasing your pace, which brings your breathing and heart rate back to normal. Stopping suddenly can make you light-headed as your heart rate and blood pressure are forced to drop too quickly. 

A few minutes of stretching after cool-down, while your muscles are still warm, can improve your joints’ range of motion and help you stay flexible. Stretch each muscle group slowly and gently, holding each stretch for up to 30 seconds without bouncing.

Warming up and cooling down helps you do better…faster…stronger!

5 easy ways to improve your posture and stay healthy on the job

Our jobs can sometimes feel all-consuming, which makes it easy to forget about our posture while we’re working. Poor posture inhibits your body’s circulation of oxygen, blood and other nutrients throughout your spinal system, which can sap your energy and focus. Over time, poor posture strains your spine, neck, head and shoulders – which can bring on joint pain, backaches and headaches. Improving your posture while you work is critical, not only for your general health and well-being, but also for your productivity and brainpower.

Here are five things you can do today and every day to improve your posture at work:

Sit up properly

When we sit slumped over the computer, our body takes in less oxygen and we’re doing damage to our body’s ability to keep our energy going. Be aware of your unbalanced postures throughout the day, such as leaning to one side, hunching your shoulders or tilting your head – even sitting with your legs crossed can take its toll. Any prolonged sitting position, even a good one, can be tiring. It’s important to sit back and let the chair do its job of supporting your spine.

Take a break to stretch

Regular stretching for just a minute or two every hour helps your back and reduces the risk of repetitive motion injuries. Try this move while seated at your desk - with your hands behind your head, lean just slightly over the back of the chair, engaging your core. Be careful not to press with your neck. Hold for a moment, then relax forward and repeat. This movement will help your upper spine be more fluid, which makes it easier to hold good alignment.

Try a standing desk

Research has shown that sitting all day long can lead to serious health issues over time, including diabetes, cardiovascular disease and cancer. On the other hand, standing all day can also cause problems with your knees and feet. Consider alternating your time between sitting and standing with a portable, height-adjustable addition to your desk. And remember to take regular mini walks – to the break room, the bathroom, or up and down a flight of stairs.

Make time to breathe

Controlled breathing exercises can increase your focus, lower your blood pressure and help you relax. Try this breathing technique a few times a day while sitting or standing - align your spine and inhale for a count of four, then exhale for a count of four, all through the nose, and repeat. Keeping your body aligned as you breath promotes the delivery of oxygen to your brain.

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Just practice!

To instantly improve your posture while sitting or standing, roll your shoulders down and back, then pull your elbows back toward your back pants pockets. Make use of ergonomic desk accessories to maintain normal spinal curves while seated. When you’re standing, pay attention to how your weight is distributed - try to stand on each foot evenly. Keep a small diagram of good posture on your desk to remind you to break bad habits.


Improving your posture at work can help you make better decisions, boost your productivity, and reduce your overall stress. Keep at it - bad posture habits can be so ingrained that it takes constant vigilance to improve them.