Exercises for Tech Neck

Hours of staring at screens have created an epidemic of "tech neck"—forward head posture where your head juts in front of your shoulders. For every inch your head moves forward, it adds roughly 10 pounds of stress on your neck and spine. This leads to neck pain, headaches, and that hunched appearance. The fix? Strengthening the muscles that pull your head back and stretching those that pull it forward.

Understanding Tech Neck

Tech neck develops from prolonged positions with your head forward—looking at phones, laptops, and monitors. The muscles at the front of your neck (SCM, scalenes) become short and tight, while the muscles at the back (deep neck flexors, upper traps) become weak and overstretched.

This postural dysfunction doesn't just look bad. Forward head posture compresses cervical vertebrae, restricts breathing, and causes chronic tension headaches. It can even contribute to TMJ problems and shoulder impingement.

The solution requires both strengthening the posterior neck muscles and stretching the anterior ones. Posture awareness helps, but without strengthening the muscles that hold correct posture, you'll keep defaulting to the dysfunctional pattern.

Benefits of Tech Neck Correction

• Pain Relief

  Reduce chronic neck pain and tension headaches.

• Better Posture

  Stand taller with head properly aligned.

• Reduced Strain

  Less stress on cervical spine and discs.

• Improved Breathing

  Better neck position allows fuller breaths.

• Confidence

  Upright posture projects confidence.

• Prevention

  Stop further degeneration and pain.