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Tech neck exercises: 3 gentle moves
Looking down at a phone or laptop for long stretches can leave the neck and upper back feeling tired. These three short moves are a simple place to start. Each takes under a minute.
Chin tuck
- Sit or stand tall and look straight ahead.
- Glide your chin straight back, as if making a double chin. Keep your eyes level.
- Hold for 3 seconds, then relax.
Dose: 8 repetitions, hold each for 3 seconds.
Tip: Move slowly. You should feel a light stretch at the base of your skull, never pain.
Neck side stretch
- Sit tall and let both shoulders drop away from your ears.
- Tilt your right ear toward your right shoulder until you feel a gentle stretch.
- Breathe slowly, then switch sides.
Dose: Hold for 20 seconds per side.
Tip: Do not pull on your head. Let its weight do the work.
Shoulder blade squeeze
- Sit or stand tall with your arms relaxed and palms facing forward.
- Draw your shoulder blades back and down, as if tucking them into your back pockets.
- Hold for 5 seconds, then release. Repeat 8 times without shrugging.
Dose: 8 repetitions, hold each for 5 seconds.
Tip: Think of a gentle squeeze, not a hard pinch.
Common mistakes
- Doing too much at once. A few calm reps beat a long session.
- Forcing a stretch. Everything here should feel mild.
- Treating exercises as the only fix. Raising your screen toward eye level and taking short breaks also helps.
- Ignoring warning signs. Pain that spreads or comes with numbness needs a professional.
Do the three moves in order, once or twice a day, or after long phone sessions.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in an arm, hand, leg or foot
- pain that spreads (radiates) down an arm or leg
- pain that started after an accident, fall or other injury
- loss of bladder or bowel control, or numbness between your legs (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Stiff neck: 3 gentle moves
- Chin tucks for forward head posture
- Neck side stretch
- Shoulder blade squeeze (scapular squeeze)
- Wall angels for posture
- Jaw relaxation for clenching
- Upper back pain between the shoulder blades
- Mo: Posture & Back Pain Relief app