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Tech Neck Stretches
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. Upper trap stretch
    Flip sides

    00:12 min

    Exericise Instrucions
    Stand tall with one arm behind your back for support. Side-bend your neck away, then flex forward, rotating your head a quarter turn towards your opposite knee. With the same-side hand, draw your head downward toward the closer knee. Hold for the prescribed duration at full stretch, then ease out slowly.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Scalene Stretch
    Flip sides

    00:11 min

    Exericise Instrucions
    Stand straight, keeping your neck neutral, and place one arm behind your back. With the fingertips of your free arm, apply pressure to the opposite first rib. Then, engage in a side-bending neck extension and rotate away. Hold at the peak stretch for the suggested time before releasing the tension gradually.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. SCM Stretch
    Flip sides

    00:12 min

    Exericise Instrucions
    Stand erect, spine aligned, one arm behind your back. Use your opposite hand to exert gentle pressure on your clavicle. Engage in side-bending and extension toward the opposite side, incorporating a slight chin tuck and rotation. Hold at full stretch for the advised time, then release slowly.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. Levator/trap neck stretch
    Flip sides

    00:10 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