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5 Easy Exercises to Help Your Tech Neck

So how did you go with the simple test to see if you have 'Tech Neck' (or a forward head posture)? You can go here for a reminder...

Practicing good posture while performing your daily activities, combined with stretching and strengthening the muscles involved in forward head posture, can put you on the right path towards correcting your 'Tech Neck'.

So now let’s look at the best exercises that you can do from home to combat your 'Tech Neck' once and for all…

1. Chin Tucks

tech neck exercise 1From a standing or seated position:

  • Gently tuck your chin in towards your chest by moving your head horizontally backwards, but NOTlike you’re nodding yes
    ** Your eyes should stay level and you should feel like the back of your neck is lengthening or “pulling up”
  • Hold the end position for 3 to 5 seconds
  • Aim for 2 to 3 sets of 10 repetitions

2. SCM Release

tech neck exercise 2From a standing or seated position:

  • Locate your SCM (there is one on each side of your neck that runs from behind your ear to approximately the middle of your throat and connects to your collarbone – in a “V” pattern - it will feel like a tight band of muscle)
    **You may find it helpful to turn your head in the opposite direction to find your SCM (ie turn your head to the right to locate your left SCM)
  • Once you locate the SCM, gently massage it by pinching it on either side and rolling it between your fingers
  • Make sure to go up and down the whole length of the muscl
  • Do this exercise once and aim to massage the muscle for about 1 minute on each side of your ne

** Avoid pressing too deep or you might hit other tender neck structures

3. Neck Flexion

tech neck exercise 3From a standing or seated position:

  • Place your hand on the back of your head and apply a gentle force as you pull your head towards your chest
  • When you feel a stretch at the back of your neck, hold the position for 15 to 20 seconds
  • Repeat this stretch 3 times

 4. Suboccipital Release

Begin lying on your back with your knees bent:

  • Place a small massage ball, tennis ball, small foam roller, or something with a similar shape under your neck at the base of your skull
  • tech neck exercise 4Turn your head slowly from left to right to role over different areas
  • Do this exercise once and aim to roll for about 4 to 5 minutes on each side of your neck

** If you feel lightheaded or dizzy, or have a significant increase in pain, when doing this exercise try decreasing the pressure that you’re applying

If you're looking for a great massage ball, here are some suggestions:

5. Brugger Relief Position

tech neck exercise 5This is a simple stretch you can do at work. It helps to open up all your chest muscles.

Begin in the seated position, sitting at the edge of a chair.

  • Your feet and knees should be positioned slightly wider than your hips and slightly turned outwards
  • Tuck your chin and raise your chest up, allowing your spine to relax into an arch
  • Relax your shoulders and rotate your arms so that your thumbs are pointing backwards
  • Hold this position for 5-10 seconds and release

Aim for 2-3 sets of 10-15 repetitions

tech neck exercise catAnd sometimes your anterior head position might be caused by something else... Introducing Mishka, my cheeky shoulder riding Abyssinian cat!

So just remember, if you experience any persistent symptoms of Tech Neck such as neck pain, headaches, and numbness in the hands - that an indication to come back in for an adjustment so that your body can perform at it's best!

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