Got “tech neck”?

Most of us have felt the consequences of staring at our computer screens and phones too much over the past few months. So the exercise guru from pathmag have given us a series of stretches to help reduce the discomfort:  Chicken Neck, Chin Tuck, Side Neck Stretch and the Upright Chest Lift.

Chin Tuck

While standing up, tuck your chin downwards, as if you’re pushing it into your chest. Hold it for 10-15 seconds and repeat several times throughout the day. Not only will this stretch out the front of your neck and reverse the prolonged stretching of your back, but it will also strengthen your neck in order to help minimize the effects of tech neck as much as possible when you are looking at your phone.

Chicken Neck

Sit down, and look forward while relaxing your body completely. With your chin tucked down and into your chest, slowly move your head backward, being careful not to untuck your chin and tilt your face upwards. Hold the position for 10-15 seconds before releasing. This motion will force the back of your neck to contract, which is important in helping reverse the over-stretching of the area when you’re staring at your phone.

Side Neck Stretch

Sit down with your right hand extended downward beside you and your left hand placed atop your head, with your elbow pointing outward. Slowly pull your head to the left so that it tilts gently, while your right arm remains extended towards the ground. Hold for 20-30 seconds before releasing and switching sides. As you pull on your head towards either side, you’ll feel a deep stretch down the opposite side of your neck as you stretch the muscles and soft tissue structures in your neck.

Upright Chest Lift

Either standing up or sitting down, stack your hands, one on top of the other, and place them on the upper back of your neck, as if you’re cupping the back of your skull. Facing forward, gently begin to press your head back into your hands while slightly bending your upper torso and letting your chest lift up a bit. Hold the position for 20-30 seconds before releasing. This will strengthen some of the muscles in your back responsible for keeping your posture strong, which will prevent excess strain on your muscles.

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