Relieve Tech Neck

Neck pain from scrolling? Try these simple stretches! Want to stay consistent? Grab my Weekly Fitness Planner Template

We’ve all been there. One minute you’re just checking your notifications, and the next, you’re deep into a 30-minute scroll session, head tilted forward like a bobblehead, spine curved in ways that would horrify your chiropractor.

Welcome to the era of tech neck — a affliction born of our screen obsession, where simply tilting one’s head to look at a phone again and again brings tension, stiffness, and even chronic neck and upper back ache. The good news? Relief from pain isn’t the purview of gear-heavy therapy visits or membership-only gyms. A few cautious stretches are sufficient to work miracles.

Let’s dive into the what, why, and how of this technology-era posture problem — and the simple movements that can undo the damage.

What Exactly Is Tech Neck?

“Tech neck” (also known as text neck) is pain and strain created from keeping your head in a forward position for long periods of time in an effort to view screens. According to a research article published in the journal Surgical Technology International, tilting your head 60 degrees to view your phone puts your cervical spine under up to 60 pounds of stress.¹ This improperly positioned posture leads to muscle fatigue, tension headaches, and also spinal misalignment over time.

That is, your body wasn’t built for this kind of daily stress. But since technology isn’t going anywhere soon, the best solution is to learn to work with it — not against it.

5 Simple Stretches to Counteract Scrolling Strain

These five easy stretches can be performed daily to loosen up tight muscles, improve posture, and alleviate tech neck pain. Bonus: You don’t have to even get up from your desk.

1. Chin Tucks

What it does: Engages deep neck flexors and stabilizes the spine.

How to do it:

• Sit or stand with your back straight.
• Gently tuck your chin inward, as if trying to give yourself a double chin.
• Hold for 5 seconds, then release.
• Repeat 10 times.

Tip: Do this stretch every hour if you spend a lot of time at your desk.

2. Upper Trapezius Stretch

What it does: Relieves tension in the neck and shoulders.

How to do it:

• Sit upright and gently tilt your head to one side (ear to shoulder).
• Use your hand to gently deepen the stretch.
• Hold for 15–30 seconds, then switch sides.
• Repeat 2–3 times on each side.

Tip: Take deep breaths so that muscles can release further.

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3. Neck Rotations

What it does: It increases mobility and reduces stiffness.

How to do it:

• Slowly turn your head to the right, glancing over your shoulder.
• Hold for 10 seconds.
• Repeat on left side.
• Do 5 reps on both sides.

4. Shoulder Blade Squeeze

What it does: Engages postural muscles of upper back.

How to do it:

• Sit or stand with good posture.
• Pull shoulder blades together as if attempting to put a pencil between them.
• Hold for 5 seconds and release.
• Repeat 10 times.

Tip: This is especially good for reversing the rounded shoulders that come with phone and computer use.

5. Cat-Cow Stretch

What it does: Loosens the spine and neck and improves posture awareness.

How to do it:

• Start on all fours.
• Inhale: arch your back (cow pose), lifting your chin and tailbone.
• Exhale: round your back (cat pose), tucking your chin and pelvis.
• Groove through 10 slow breaths.

Tip: You can modify this stretch sitting in a chair by slowly arching and rounding your back.

Lifestyle Fixes: Preventing Tech Neck in the First Place

Stretching helps, but prevention is a long game. Here are a few daily habits that make a big difference:

• Raise your screen: Keep your phone or monitor at eye level whenever possible.
• Set posture reminders: Apps like Ergonomics or Stand Up! can prompt regular breaks.
• Limit screen time: Try the 20–20–20 rule — every 20 minutes, look at something 20 feet away for 20 seconds.
• Keep on moving: Exercise is medicine. Physical exercise keeps your spine healthy and robust.

The Takeaway

Your body is amazing and resilient, but it’s also asking for some mercy. When your neck is tight, your shoulders ache, or your posture needs some tightening up — your tech life may be the silent perpetrator.

The solution is not about radical change. A few stretches, a little mindfulness, and the commitment to love your body as much as you love your phone alerts.

Your back will thank you.

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Sources and References:

Hansraj, K. K. (2014). Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surgical Technology International, 25. https://pubmed.ncbi.nlm.nih.gov/25393825/

Cleveland Clinic. (2022). Tech Neck: How to Prevent Neck Pain From Technology Use. https://health.clevelandclinic.org/what-is-tech-neck/

Harvard Health Publishing. (2021). Five ways to avoid tech neck. https://www.health.harvard.edu/staying-healthy/five-ways-to-avoid-tech-neck