3 Ways to Beat “Tech” Neck
Bondi Junction Eastern Suburbs Sydney - Physio Explains

“Tech” neck is often caused by the way your head tilts with your chin poked forward and down to look at your phone and causes stiffness when you straighten your neck up. These are 3 exercises that will fix your “tech” neck once and for all.

Exercise 1

Firstly, tuck your chin inwards, giving yourself a double chin and holding it for 5 seconds, doing 10 reps.

Exercise 2

Secondly, lay on your side on the floor with your arms out in front of you.

Place your head on a cushion and have your knees and hips at 90 degrees.

Pull one arm up as if you are pulling back a bow and arrow, then pushing your arm back towards the floor.

You can do this on its own or add a band which will add a strength component. By pulling back the band it will increase your strength into that mobility.

Exercise 3

Finally, there are 2 stretches that you should do.

Put your ear to shoulder and hold it for 15 seconds before coming back up.

Then put your chin to armpit and hold that position for another 15 seconds, doing these stretches on both sides of your neck.

Summary

These exercises are consistently effective for myself and my patients when experiencing neck strain.

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