03/18/2026
Say goodbye to tech neck with these simple movements you can do at home.
Tech neck happens when we spend hours looking down at phones, laptops, and screens. Over time, this forward head posture can lead to neck pain, upper back tension, headaches, and stiffness.
In this video we share three simple exercises to help relieve tech neck and improve posture, plus one important step for long-term relief.
1️⃣ Neck Decompression Stretch
Lean back over the edge of a chair with a towel supporting your neck and let your head gently hang. This helps decompress the neck and release tension built up from looking down all day.
2️⃣ Chin Retraction (Pillow Press)
While lying down with a pillow behind your head, gently press your head back and bring your chin slightly inward. This movement helps strengthen the deep neck muscles that support better posture.
3️⃣ Take a Hike (Posture Activation)
With your elbows at your sides and thumbs facing outward, push your arms slightly back to activate the muscles that pull your shoulders into better alignment.
4️⃣ Get Adjusted
If neck tension and posture issues keep coming back, chiropractic care can help address the root cause and restore proper movement in the spine.
Small daily habits can make a big difference in reducing tech neck pain and improving posture.
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