She Strengthens

Relieve Tech Neck Tension with These 7 Simple Exercises

Are you tired of living with constant neck pain and tension? You’re not alone. Approximately 1 in 3 people experience neck pain at some point in their lives. Fortunately, research suggests that incorporating simple stretches into your daily routine can provide significant relief.

The Problem with Tech Neck

With the increasing use of smartphones, laptops, and other digital devices, it’s no wonder that neck pain has become a common complaint. This phenomenon, known as “tech neck,” occurs when the neck and spine are subjected to prolonged periods of strain, leading to tension headaches, soreness, and discomfort.

7 Neck Stretches to Ease Tension and Improve Posture

If you’re struggling with neck pain, try these 7 simple exercises to help relieve everyday neck pains:

Upper Trap Stretch

This stretch targets the cervical spine and neck, providing relief from pain, stiffness, and tension. Sit or stand with your upper body straight and tall, then gently cup the top of your head with your hand and pull it towards your shoulder. Hold for 30 seconds and repeat on the other side.

Bow-and-Arrow Stretch

This stretch targets the shoulders, upper back, lumbar spine, and cervical spine, relieving neck tightness and improving spinal mobility. Sit with your best posture, extend your arms in front of you, and bring one elbow into your body like you’re shooting a bow and arrow. Shift your body left and extend your arm behind you into a twist. Hold for 10 seconds and repeat on the opposite side.

Chin Tuck

This stretch reduces tension in the neck muscles by lengthening the neck, improving head and neck posture. Sit up straight and tall, gently push your chin to your neck, and hold for 5 seconds. Repeat 3-5 times.

Neck Extension

This stretch relieves tension in the neck and can improve posture and mobility over time. Sit up straight, gently move your head backward, looking up at the sky, and hold for 5 seconds. Repeat 5-10 times.

Shoulder Roll

This stretch relieves tension in the shoulders and neck, helping to relieve tension headaches and pain from pinched nerves. With good posture, lift your shoulder blades up and roll them back down. Repeat 5-6 times and repeat in the opposite direction.

Bridge Pose

This stretch targets the back of the neck, relieving tension and tightness, while also stretching the chest, shoulders, and spine. Lie on your back with your arms at your sides, palms down, bend your knees, and place your feet on the floor. Press your feet and palms into the floor to lift your hips, taking a deep inhale and lifting your hips a little higher. Stay in this position for at least 30 seconds, keeping your core tight throughout the exercise.

Wall Angels

This stretch can help improve posture, reducing the likelihood of back, neck, and headache problems. Stand with your back flat against a wall, extend your arms to make a “T” against the wall, and bend your elbows to make a 90-degree angle. Move your arms up and down in a snow angel motion, keeping your “wings” glued to the wall. Do 3 sets of 10 reps.

How Often Should You Do Neck Stretches?

Aim to do neck stretches daily, or at least 5 days a week, to help relieve neck pain, tension, and tightness. Spend at least 10 minutes per stretch session, and consider doing 10-20 minutes of light cardio beforehand to warm up your muscles.

The Takeaway

If you’re experiencing constant neck pain due to tech neck, incorporating these simple stretches into your daily routine may provide significant relief. However, if your pain persists or worsens, be sure to consult with a physical therapist or doctor.