Do you spend hours each day on your laptop or scrolling on your phone? If you are a working adult or a student, chances are that you do. Time spent using these devices can result in a stiff neck, called “tech neck.” 

Tech neck, due to positioning while using your tech device, is essentially when the muscles in the front of your neck shorten as the muscles in the back of your neck stretch. This results in rounded shoulders. Tech neck can be painful and detrimental for neck mobility in both the short and long-term.

Luckily, there are stretches to help! Here are 3 that you can try: 

Ear-to-Shoulder Stretch

  1. Get into a seated position and straighten your back, while lifting your chest towards the ceiling. 
  2. Lean your head to one side so that your ear drops towards your shoulder.
  3. Hold your head in this position for a count of 30 seconds. 
  4. Repeat on the other side.

Head Nod Stretch

  1. Sit or stand with relaxed shoulders. Make sure that your teeth are not clenched – your jaw should be relaxed.
  2. Lean your head back to look up at the ceiling. 
  3. Open your mouth and gently lean your head back a few inches more. 
  4. Hold this position and touch your lower teeth to your top teeth. 
  5. Hold or repeat for as long as feels comfortable.

Cat-Cow Stretch

You may have heard of this one!

  1. Begin on all fours. Your hips should be directly over your knees and your shoulders above your hands. Press the top of your feet into the ground. 
  2. First enter into the cat with an exhale – tuck in your tailbone and curl your spine upwards. Make sure that you allow your neck to lengthen.
  3. As you inhale, enter into the cow – drop your belly to the floor as you release your tailbone and lift your chin up towards the ceiling.
  4. Repeat this cat-cow motion for as long as feels comfortable. 

These stretches are easy and can be quick to incorporate at the start of the day, between meetings, or after you’ve finished using your tech for the day!

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