“Tech Neck” is an umbrella term used to describe pain in the neck, shoulder and upper back region that is often attributed to prolonged use of technology
such as phones, laptops, and tablets.
There are several physical, lifestyle, psychological and emotional reasons behind the condition; however, it is most associated with the prolonged use of technology.
With UK Google searches for ‘tech neck’ surging by 119% in the past month alone, Bethany Tomlinson, Musculoskeletal Clinical Service Manager at AXA Health and qualified physiotherapist with over 25 years of experience, reveals five exercises to relieve symptoms of ‘tech neck’.
1. Chin tuck
Typically, with ‘Tech Neck’, we drift into a forward head posture, resulting in certain muscles in the neck, such as the superficial neck flexors and head and neck extensors) becoming overactive. The Chin Tuck exercise aims to target the deep stabilising muscles responsible for keeping a neutral posture and head position. Through repeated sets of 10, the Chin Tuck aims to get the correct muscles working, reducing fatigue in the muscles
Physiotherapist reveals how to correctly complete a Chin Tuck:
Bethany Tomlinson comments, “Begin by sitting upright with your shoulders relaxed, looking straight ahead.
Gently draw your hair straight backwards, as if making a ‘double chin’, keep your eyes level, being sure not to tilt your head or look down.
Hold the position for five seconds and slowly return to the starting position.
Repeat for ten sets and repeat three to four times a day for maximum effect.”
2. Wall Angel Hold:
The reality of modern life means that we often have to sit still for prolonged periods of time, and whilst this may seem like an easy task, it requires a lot of endurance with supporting musculature.
The wall angel hold exercise aims to train the postural muscles that are often weak in Tech Neck, and the holds aim to build endurance in the lower abdominals, gluteals, thoracic extensors and scapular retractors.
Physiotherapist reveals how to correctly complete a Wall Angel Hold:
Bethany Tomlinson reveals, “Begin by standing with your back against a wall, keeping your heels between 6-12 inches away from the wall.
Flatten your back as much as possible against the wall until your lower back is flush with the wall.
Slowly bring your arms up into a surrender position (elbows bent at 90 degrees and wrists as close to the wall as possible) and gently tuck your chin.
Begin to slowly slide your arm up as far as comfortably possible, ensuring your back is kept flush to the wall. Hold the position for 45 seconds.
Slowly return to the starting position and repeat three repetitions. For maximum effect, repeat the stretch twice a day.”
3. Doorway stretch:
When we spend long periods using phones, laptops and tablets, we often adopt a rounded shoulder posture, increasing strain on the neck and upper back. The Doorway Stretch can help lengthen the pectorals (chest muscles) and anterior deltoids (front shoulder muscles), which can become shortened in this position, reducing tension across the shoulders and neck and encouraging better postures.
Physiotherapist reveals how to correctly complete a Doorway Stretch:
Bethany Tomlinson explains, "Begin by standing in a doorway. This exercise can be performed with one arm at a time or both arms together, depending on your build and the width of the doorway.
Place your forearm against the doorframe with your elbow bent at approximately 90 degrees, ensuring your shoulder remains relaxed and away from your ear.
Step one foot forward and gently lean your body through the doorway until you feel a comfortable stretch across the front of your chest and shoulder.
Hold the stretch for 45 seconds before returning to the starting position.
Repeat for three repetitions and perform twice daily for maximum benefit.”
4. Prone Y:
Whilst the Doorway Stretch helps lengthen tight muscles that pull the body forwards, the Prone Y focuses on strengthening the muscles that help maintain an upright posture. It specifically targets the lower trapezius muscles, which play an important role in shoulder stability, mobility and overall posture.
Physiotherapist reveals how to correctly complete a Prone Y:
Bethany Tomlinson advises, "Begin lying face down on the floor or on an exercise mat, positioning a pillow under your chest to reduce strain on your neck and lower back.
Place a small rolled towel under your forehead to keep your neck in a neutral position and gently extend your arms overhead in a ‘Y’ shape, pointing your thumbs to the ceiling. Ensure you engage your abdominal muscles.
Draw your shoulder blades down and slightly together, imagining you are placing them into your back pockets.
Keeping your elbows straight, slowly lift both arms a few inches off the floor. Focus on initiating the movement from your shoulder blades rather than your hands.
Complete 15 repetitions for three sets, two to three times per week."
5. Diaphragmatic breathing
Diaphragmatic breathing offers several benefits for those experiencing symptoms of Tech Neck. It promotes more efficient breathing mechanics, reducing reliance on the neck and upper chest muscles that can become overworked. It can also help regulate and calm the nervous system, which may influence how pain is perceived.
Research has shown that stress and anxiety can affect pain levels. By encouraging relaxation and reducing tension throughout the body, diaphragmatic breathing can help settle pain signals while reducing the load on overworked structures in the neck and shoulders.
Physiotherapist reveals how to correctly complete Diaphragmatic Breathing:
Bethany Tomlinson says, "Lie comfortably on your back and bend your knees, keeping your feet flat on the floor. If preferred, place a pillow underneath your knees for support.
Place one hand on your upper chest and the other on your abdomen, just below your rib cage.
Breathe in slowly through your nose, allowing your abdomen to gently rise into your lower hand whilst keeping the hand on your chest as still as possible.
Slowly exhale through your mouth, as though gently blowing through a straw, allowing your abdomen to naturally fall as you breathe out.
Throughout the exercise, keep your shoulders, jaw and neck relaxed.
Aim to practise diaphragmatic breathing for 10–15 minutes each day.”
Physiotherapist reveals when to seek medical help for symptoms of Tech Neck
Bethany Tomlinson urges the nation to seek urgent medical help if they experience the following symptoms associated with ‘Tech Neck’.
- Neck pain is associated with fever, general unwellness
- Sudden, severe headaches accompany the neck pain
- New weakness in the upper or lower limbs
- Difficulty walking or loss of balance
- Problems with bladder or bowel control
- Sexual dysfunction accompanying neck pain
- Numbness affecting both arms or both legs
- Fever, unexplained weight loss, or feeling generally unwell, alongside neck pain
- Dizziness, double vision, difficulty speaking or swallowing
Consider seeing your physiotherapist if…
- Pain persists beyond 6–12 weeks despite self-management
- Pain that is progressively worsening
- Persistent arm pain, tingling, numbness, or weakness
- Night pain that regularly wakes you
- Recurrent headaches that are featureless (i.e. the headache does not have symptoms such as changes in vision, tingling, light or sound sensitivity)
