If you have ever spent hours sitting in front of a computer, then you would have felt a pinning pain in your upper spine area which is known as “tech neck”. The problem is caused by repeatedly craning your head down and forward to look at a screen and apply excess pressure on bones. It can feel like a pressure at the neck, stiffness in the shoulders may lead to headaches, and can do more severe damage to the spine over time.

You can strengthen your body to ease “tech neck” pain and prevent discomfort. We have exercises that can help in stretching the overactive and tight muscles, and shape the body to hold the head back in correct alignment.

Here are the Top 5 exercises to prevent Tech Neck:

1. Baby Cobra

Baby Cobra1. Start by lying face down on the floor with your legs stretched behind you. Put your legs down and position your hands straight under your shoulders.

2. Keep your chin tucked by looking down on the floor, then slowly take your hands off the floor and squeeze your shoulder together.

3. Lower your upper body while staying in the same position and raise and contract your glutes. Do this movement ten times.

2. Floor Cobra with External Rotation

Floor Cobra1. Begin by lying face down on the floor with your legs extended behind you. Keep your chin tucked, and with your palms facing down and arms angled back, so they form about 30-45 degree angle with the body.

2. Keeping your chin tucked, looking down, lifting legs off the ground, squeezing your glutes, and then squeezing your shoulder blades together as you lift the torso off the ground and rotate your thumbs are facing the ceiling. Repeat this motion ten times.

3. Face Down with Scaption

Face Down1. Start by resting face down on the ground with your legs spread behind you. Keep your chin tucked and unfold your arms in a V angle above your head with your palms facing down.

2. Keeping your chin tucked, look down, lift your legs above the floor by squeezing your glutes, raising your arms and torso off the floor with your palms in and thumbs up. Repeat this exercise ten times.

4. Upward Facing Dog

Upward Facing Dog1. Start by lying face down on the ground with your legs stretched behind you. Place your hands beside your body, apply force to the floor, and lift your body off the ground. Make sure your shoulders are straightened right above your wrist.

2. Open your chest to the ceiling and tilt your head back. Now, you will see to the left while you squeeze your right glute and press your right hip to the ground. Do alternate sides for ten repetitions.

5. Bird Dog

Bird Dog1. Begin on your knees and hands right below shoulders. Keep your spine in a neutral state and look at the ground. Slowly stretch your left leg behind you while reaching your right arm forward. Keep core engaged, hips, and shoulders square and make sure your lower back doesn’t bend.

2. Slowly return to the beginning position and repeat with opposite arm and leg. Repeat ten times.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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