9 Powerful Exercises to Eliminate Tech-Neck

Today, we are spending more time than ever hunching over computer screens, staring down at a smartphones, and slouching in couches with our eyes glued to the tv. Research shows that the average American is spending over 5 hours a day looking down at their phones! With an increase of those working and learning from home, many are neglecting to practic proper posture or are unable due to make-shift work stations at kitchen tables and couches.

While it might not seem like much, looking down at our phones for hours and hours is a really big issue. More than just a pain in the neck, tech neck also:

  • Places a great deal of strain on your spine

  • Causes a lot of tension to your neck and shoulders

  • Causes upper-back & shoulder pain

  • Results in stuffness

  • Creates abnormal curvature & spinal damage

The good news is that you can prevent and reverse the damage and pains of tech neck! Because many cannot help but to spend time on their phones and computers due to work and school, it is important to practice proper posture while doing so and incorporate the following exercises and stretches into your daily routine.

Seated Neck Stretch

Seated Neck Stretch

While seated with your back straight and against the chair, stretch your neck backwards as far as possible. If you are uncomfortable or in pain, start slowly and work your way up to stretching further every day.

Keep back straight and against chair.

1. Hold for 5 - 10 seconds

2. Do 3 - 5 times

Strengthen Neck With Band

Pro-Lordotic Neck Exerciser Band

Sit straight with your back against the chair. Place the band behind your neck, push arms forward while holding the bands, and push your neck back and down.

1. Hold for 3 - 5 seconds

2. Do 5 - 10 repetitions

Neck Band Stretch

Pro-Lordotic Neck Exerciser Band

Place band behind head and pull band down and forward for a deep neck stretch. Rotate to right and left as if you are holding a steering wheel and turning.

1. Hold for 3 - 5 seconds in each position

Neck & Chest Stretch

Seated Neck & Chest Stretch

While seated upright with back straight against the chair, bend your arms and put your hands up. Squeeze shoulder blades as tight as possible. Push head back and down.

1. Hold for 3 - 5 seconds

2. Do 5 repetitions

Low Back Stretch

Seated Low Back Stretch

Sit and stretch hands down to the floor. Roll your back to stretch back muscles and release low back tension.

1. Hold for 5 - 10 seconds

2. Do 3 - 5 times

Seated Jacks

With arms bent and your hands up, squeeze your shoulder blades as tight as possible. Lift arms up overhead and back down.

1. Do 5 - 15 repetitions


With your feet flat, squat as deep as you are able. Hold on to a chair for support, if needed.

1. Hold for 10 - 30 seconds = Great deep stretch

2. Do 5 - 10 repetitions

Tech Neck Stretch

Tech-Neck Stretch

While watching tv or hanging out, lay on your belly and push your neck up and back with hands.

Lay on your belly while working or doing school on your computer, laptob, or cellphone.

Spinal Block Exercise

Spinal Block Exercise

Dakota Block

Lay over a block or firm pillow - placed directly under shoulder blades to allow head to hang freely. Bend knees & rotate knees side to side.

1. Start at 1 - 2 min. Work up to 15 - 20 min. per day

2. Once or twice a day is recommended

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Get Rid of Tech-Neck
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