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Tech Neck Exercises
Counter "Tech Neck," the pain from prolonged smartphone and computer use, by integrating these exercises into your daily routine. They enhance posture, alleviate discomfort, and are ideal for 1 to 3 times a day. Alternate stretches & exercises through out your day.
  • 1. Cervical retraction
    Flip sides

    00:06 min

    Exericise Instrucions
    Start with a straight posture, chin parallel to the floor. Use your first two fingers to press your chin directly back, maintaining its level. Hold at the maximum point for the suggested duration before easing off. Repeat for desired reps.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Chin tuck
    Flip sides

    00:10 min

    Exericise Instrucions
    Stand tall, keeping your neck straight and chin aligned with the floor. Press your chin down using your fingers, without tilting your head forward, until you feel a stretch at your skull's base. Hold for the set time, then release slowly. Repeat for the specified repetitions.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Cervical Retraction with Extension
    Flip sides

    00:10 min

    Exericise Instrucions
    Stand straight, neck in a natural position. Press your chin back using your first two fingers, feeling a stretch at your skull's base. Then, elevate your chin, extending the neck. Hold this position momentarily, continue pressing, lower your chin. Repeat for desired repetitions.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. Cervical Side Bend
    Flip sides

    00:13 min

    Exericise Instrucions
    Stand straight with your neck neutral and one hand behind your back. Rotate your head a quarter turn towards the arm that's behind. With your other hand, gently draw your head down towards the knee on the opposite side. Maintain this stretch for the designated time, then release slowly.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 5. Cervical Rotation
    Flip sides

    00:13 min

    Exericise Instrucions
    Stand straight, neck neutral, one arm behind you. Use your free hand to cradle the opposite side of your chin. Gently pull, turning your head towards your shoulder. Hold at the maximum comfortable point for the set time, then gradually relax the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk