Stretching exercises for a tech neck

A tech neck happens when you spend an average of three hours or more looking at your smartphone or the screen of your tablet or laptop, every day. When you look at the screen, you often sit slightly forward, with your shoulders slumped and your chin towards your chest. And to give your neck more ways of moving around, I’ll give you some stretching exercises!

1. Baby cobra

Start by lying face down on the floor with your legs extended straight behind you with feet pointing down. Place your hands directly under your shoulders. Keep your chin tucked in, look at the floor, then slowly raise your hands up, squeezing your shoulder blades together and straighten your legs up. Lower your torso while remaining in that position, then rise back up and tighten your glutes. Do this move 10 times.

2. Floor cobra

Start by lying face down on the floor with your legs extended behind you. Press your chin toward your chest. Extend your arms back and hold them at an angle of about 30 to 45 degrees away from your body. The palms are facing down. Keep your chin pointing down and look down. Lift your legs off the floor by contracting your glutes, pulling your shoulder blades together as you lift your torso off the floor. Now rotate your thumbs so that they’re facing the ceiling. Repeat this movement 10 times.

3. Face down

Start by lying face down on the floor and your legs extended behind you. Keep your chin tucked in and extend your arms out in a V shape with your palms facing down. Keep your chin tucked in and look down. Lift your legs off the floor by tightening your glutes. Now raise your arms and torso off the floor with your palms facing each other and your thumbs up. Repeat this movement 10 times.

4. Upward facing dog

Start by lying face down on the floor with your legs extended behind you. Place your hands next to your body, apply pressure to the floor, then press your upper body off the ground. Make sure your shoulders are directly above your wrists. Inhale, open your chest to the ceiling and tilt your head back. Turn your head and look to the left as you try to tighten your right buttock and press your right hip against the floor. Do this 10 times and switch sides.

5. Bird dog

Start on your knees and hands, your hands are directly under your shoulders. Keep your spine in a neutral position and face the floor. Slowly extend your left leg behind you as you extend your right arm forward. Keep your hips and shoulders straight and be careful not to round your lower back. Slowly return to the starting position and do the exercise with your other arm and leg. Repeat 10 times.

6. Chin tuck

You can do this exercise anywhere: at your desk, in the car at a traffic light or on the train. Sit up straight in a chair with your chin pointing down. Without tilting your head in any direction, gently pull your head and chin back, as if making a double chin. You should feel a stretch along the back of the neck. Now imagine there’s a string pulling your head up and feel your neck lengthen and the double chin disappear. Keep your jaw relaxed and take three deep breaths in this position.

Love, Deem/Skye Lewis ❤

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