5 Easy Exercises to Help Your Tech Neck

1. Chin Tucks

From 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

From 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

From 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

• Turn 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:

• Trigger Point Therapy Ball

• Trigger Point Therapy Dual Roller

• Trigger Point MobiPoint Massage Ball

5. Brugger Relief Position

This 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