7 Tech Neck Exercises to Relieve Pain and Tension

Smartphones and other technological devices play a big role in our daily routines. In fact, it's estimated that more than 300 million Americans are smartphone users. But prolonged use of these devices throughout the day can lead to musculoskeletal problems, including neck pain.  

"Tech neck," or neck pain caused by extended use of technology, is now a recognizable diagnosis. Improving your posture with the help of targeted exercises can help you use your devices with less discomfort.

How do you get tech neck?

Tech neck develops from poor posture while using technology, such as cell phones, computers, and tablets. When you have a forward head posture with your neck bent for extended periods, it causes repetitive strain. And it leads to tension in your neck muscles and vertebrae. Because this posture is common while texting, you may also hear tech neck referred to as text neck.  

Forward head posture is characterized by:

• Forward bending of the lower cervical spine (neck)

• Extension of the upper cervical spine 

• Internally rotated and rounded shoulders 

• Forward position of the shoulder blades

This altered alignment of your joints with forward head posture also causes muscle imbalances. The deep neck muscles become weak while the outer muscles on the sides of the neck become too tight. Over time, tech neck can lead to more serious problems, like headaches, bulging or herniated discs, and pinched nerves.

Stretches and exercises for tech neck

Posture-correcting exercises are essential to fix tech neck. Stretching, strengthening, and mobility exercises can help restore balance and reduce pain. 

1. Chin tucks

Chin tucks work the deep cervical flexor muscles that support good posture. This helps counterbalance forward head posture to reduce neck strain with tech neck. 

• Step 1: Start in a seated position while maintaining an upright posture.

• Step 2: Draw your head straight backward along a horizontal plane. Try to align your head and neck over your spine. Do not move your head up or down.

• Step 3: Hold for 5-10 seconds, then relax.

• Step 4: Repeat 15-20 times.

2. Neck extension self-SNAGs

SNAG, or sustained natural apophyseal glide, is a method to improve joint movement. This technique applies a forward glide to the joints of the neck with active movement to relieve restriction. 

If you see a physical therapist, they can use this hands-on technique to help improve your neck mobility, which can help alleviate pain. But you can also use a towel at home to reap similar benefits. 

• Step 1: Start in a seated position while maintaining an upright posture.

• Step 2: Loop a towel around your neck and grasp each end of the towel in each hand. Pull the towel forward and downward while extending your neck back.

• Step 3: Hold for 5-10 seconds, then relax.

• Step 4: Repeat 15-20 times. 

3. Scapular retraction

Tech neck affects not only the neck but surrounding areas as well. Pain, muscle tightness, and weakness can affect the thoracic spine (mid-back), shoulder blades, and shoulders. Exercises that strengthen surrounding muscles can ease neck pain. 

Scapular retraction increases strength in the muscles that stabilize the shoulder blades and thoracic spine. 

• Step 1: Sit or stand with good posture. 

• Step 2: Draw your shoulders back and squeeze your shoulder blades together.

• Step 3: Hold this position for 5-10 seconds, then relax.

• Step 4: Repeat 15-20 times.

4. Thoracic extension

Poor posture with tech neck also leads to forward bending of the thoracic spine. The thoracic extension exercise helps improve spinal mobility. 

• Step 1: Sit in a chair with a backrest that is level with your shoulder blades. A computer chair or high-backed chair will not work. 

• Step 2: Place your hands behind your head or cross them over your chest, and take a deep breath. As you exhale, extend your upper spine and lean back over the chair's backrest. 

• Step 3: Hold this position for 5-10 seconds, then relax.

• Step 4: Repeat 15-20 times.

5. Wall angels

This exercise mimics making snow angels, but you perform it against a wall. Wall angels help stabilize your neck, thoracic spine, and shoulder blades with movement.

• Step 1: Stand against a wall with your feet a few inches away from the wall. Make sure your head, neck, and back stay in contact with the wall.

• Step 2: Bend your elbows at 90 degrees and move your arms out to the side. The back of your shoulders, arms, and forearms should touch the wall.

• Step 3: Keep your elbows bent and slide your arms up and down the wall. Keep your head, back, and arms pressed against the wall throughout the movement. 

• Step 4: Repeat 15-20 times.

6. Upper trap stretch 

The trapezius or traps is a large muscle that starts at the back of your head and neck and extends to your shoulders and mid-back. Many people hold tension in the upper traps, and this muscle is prone to tightening up with poor posture.

• Step 1: Place your right hand on top of your head.

• Step 2: Bend your neck to the side to bring your right ear toward your right shoulder.

• Step 3: Gently pull your head down toward your right shoulder, feeling a stretch along the left side of your neck. Hold for 30 seconds, then relax. 

• Step 4: Repeat on the left side, then relax.

• Step 5: Complete 3-5 times on each side.

7. Levator scapulae stretch

The levator scapulae is another neck muscle that may tighten with tech neck. This muscle runs from your neck to your shoulder blades. This levator scapulae stretch can help ease tension.

• Step 1: Place your right hand behind your head.

• Step 2: Turn your head to the right at a 45-degree angle.

• Step 3: Gently pull your head down toward your right armpit, feeling a stretch along the left side of your neck. Hold for 30 seconds, then relax. 

• Step 4: Repeat on the left side, then relax.

• Step 5: Complete 3-5 times on each side.

What else can you do to fix tech neck? 

Prevention is critical to stopping tech neck from developing. Pay attention to your posture and adjust your positioning when using a computer, smartphone, or other devices to help break bad habits. 

Tips for fixing tech neck include:

• Limit screen time and take frequent breaks.

• Position your tech devices at a higher height. Elevate computer screens to eye level when sitting, or consider using a standing desk. Hold your phone closer to eye level to avoid bending your neck down. 

• Try to keep your neck pushed back and direct your gaze down when using phones and tablets. 

You can also try getting a massage (or using a massage gun) or applying a heating pad to help relieve muscle tightness from tech neck. 

Why trust our experts?

Written by:

Kristen Gasnick, PT, DPT

Kristen Gasnick, PT, DPT, practices outpatient rehabilitation focusing on orthopedic injuries and post-operative recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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