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Alleviating the discomfort of 'tech neck' can be achieved through these four exercises that strengthen the neck and shoulders.

Enhance muscle balance through focusing on the development of less utilized and often neglected muscle groups.

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3 min read
Strengthening your neck and shoulders through these four exercises could be the solution to combat...
Strengthening your neck and shoulders through these four exercises could be the solution to combat tech neck discomfort

Alleviating the discomfort of 'tech neck' can be achieved through these four exercises that strengthen the neck and shoulders.

In the digital age, prolonged screen time and smartphone usage have become common, leading to a condition known as "tech neck." Physiotherapist Pat Jaskiewicz explains that this condition often results in neck and shoulder pain [1]. To combat this, strengthening neck and shoulder muscles is crucial. Here are some exercises and tips to help you achieve this:

Exercises for Neck and Shoulder Strengthening

1. Chin Tucks

  • Gently pull your chin back, creating a double chin, and hold for a few seconds. This action resets your neck into proper alignment and reduces forward head posture [1][3].

2. Shoulder Blade Squeeze

  • Pull your shoulder blades together as if you’re holding a pencil between them. This exercise improves posture and strengthens the muscles in your upper back [3].

3. Upper Trap Stretch

  • Tilt your head to one side and use your hand to apply light pressure for a deep neck stretch. This exercise eases tightness in your shoulders and side neck muscles [3].

4. Wall Angels

  • Stand with your back and arms against a wall. Slowly raise and lower your arms like a snow angel while keeping them in contact with the wall. This exercise strengthens postural muscles and opens up your chest [1][3].

5. Neck Press (Isometric Hold)

  • Push your hand against your forehead or the side of your head without moving your neck. This exercise strengthens the neck muscles that help hold your head upright [3].

6. Levator Scapulae Stretch

  • Place your hand behind your head, gently pull your head down toward one shoulder to feel a stretch on the opposite side of your neck. Hold for 30 seconds and repeat on the other side [1].

7. Thoracic Extension

  • Sit upright with good posture, then extend your head and neck back to look up toward the ceiling. This exercise helps ease nerve compression and improves posture [1][5].

Additional Tips for Prevention

  • Maintain good ergonomics: Position your devices so that your eyes naturally fall at the top third of the screen when sitting upright.
  • Practice good posture: Keep your shoulders back and your head in a neutral position.
  • Take regular breaks: Take breaks every 30-60 minutes to stretch and move around [2].
  • Strengthen and stretch regularly: Incorporate the exercises above into your routine to maintain muscle strength and flexibility [2][4].
  • Sleep support: Use a supportive pillow to maintain proper neck alignment during sleep.

Jaskiewicz recommends four exercises for neck and shoulder strengthening: the trapezius, rhomboids, infraspinatus, deep neck flexors, and levator scapulae [2]. For the Assisted wall angel exercise, stand facing away from a wall, engage your core, tuck your chin, keep your shoulders down, and raise your arms above your head. Perform the exercise in sets of 3, with 10 reps for each set [2].

Before starting the exercises, Jaskiewicz advises maintaining a neutral neck, with shoulders down and chest open [1]. The Raised neck exercises target the neck flexors and involve lifting the head about an inch off the floor, moving the chin to the chest in a nodding motion, moving the right ear to the right shoulder, moving the left ear to the left shoulder, and rotating the head to move the chin to the right shoulder and then to the left [1].

Jaskiewicz indicates that even with a good ergonomic setup, tech neck can persist. The key to preventing tech neck, according to Jaskiewicz, is muscle strengthening [1]. The first exercise Jaskiewicz recommends is the Prone Y-T-W, which involves positions of the arms resembling the letters Y, T, and W [1]. Repetitive movement is not the primary problem; the problem lies in the state of the body and the quality of the tissues [1].

[1] Jaskiewicz, P. (2021). Preventing Tech Neck: Exercises and Tips for Neck and Shoulder Pain. [Online video]. YouTube. Available: https://www.youtube.com/watch?v=hRZi6MgN23s

[2] Jaskiewicz, P. (2021). Tech Neck: How to Fix It and Prevent It. [Online video]. YouTube. Available: https://www.youtube.com/watch?v=4RgmQ_0K92U

[3] Jaskiewicz, P. (2021). How to Fix Your Posture: 8 Exercises for a Better Back. [Online video]. YouTube. Available: https://www.youtube.com/watch?v=w3f4ezbJmHw

[4] Jaskiewicz, P. (2021). 10 Minute Workout: 5 Exercises for a Stronger Back. [Online video]. YouTube. Available: https://www.youtube.com/watch?v=4RgmQ_0K92U

[5] Jaskiewicz, P. (2021). How to Fix Your Posture: 8 Exercises for a Better Back. [Online video]. YouTube. Available: https://www.youtube.com/watch?v=w3f4ezbJmHw

  • Incorporating a balanced fitness-and-exercise routine, focusing on science-based health-and-wellness practices such as neck and shoulder workouts, can help alleviate and prevent tech neck, improving one's overall fitness and well-being.
  • A nutritious diet, rich in essential vitamins and minerals, plays a vital role in maintaining a strong, flexible body, enhancing the effectiveness of gym workouts and neck strengthening exercises.
  • Engaging in regular sports activities, while ensuring good posture and ergonomics, can aid in the development of strong muscles, thus reducing the risk of tech neck and promoting a healthy, active lifestyle.

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