Tech neck is real—and painful. Use these expert-approved physiotherapy stretches to ease stiffness and restore mobility.
Do you feel tightness in your neck, shoulders, or upper back after hours at your desk or scrolling on your phone? You might be dealing with tech neck — a modern posture problem affecting everyone from office workers to students.
The good news? Physiotherapy can help relieve discomfort, restore posture, and prevent long-term strain. Let’s break it down.
What Is Tech Neck?
“Tech neck” is the strain placed on your neck and upper back muscles from looking down at phones or slouching at a computer. Over time, it can lead to:
- Neck stiffness and pain
- Rounded shoulders
- Upper back and trap tension
- Headaches
- Reduced mobility
How Physiotherapy Helps
Physiotherapists address tech neck by:
- Releasing tight muscles with manual therapy
- Correcting posture and alignment
- Strengthening weak postural muscles
- Offering ergonomic advice
- Prescribing targeted stretches to relieve tension
Physio-Approved Stretches for Tech Neck
Hold each stretch for 20–30 seconds. Repeat 2–3 times on each side.
1. Chin Tucks
What it does: Realigns the head and neck.
- Sit or stand tall.
- Gently tuck your chin back (like a double chin).
- Hold and return to neutral.
2. Upper Trapezius Stretch
What it does: Releases tension in the sides of your neck and shoulders.
- Sit upright, place your right hand on the left side of your head.
- Gently pull your head toward your right shoulder.
- Hold. Repeat on the other side.
3. Levator Scapulae Stretch
What it does: Targets tension between the neck and shoulder blades.
- Turn your head 45° to the right.
- Look down toward your armpit.
- Gently guide your head downward with your right hand.
4. Chest (Pec) Stretch
What it does: Opens tight chest muscles that cause rounded shoulders.
- Stand in a doorway with your arms at 90° on either side.
- Step forward until you feel a stretch across the chest.
5. Thoracic Extension Over Chair
What it does: Counteracts upper back hunching.
- Sit in a chair with a mid-back rest.
- Place hands behind your head.
- Lean back over the chair to stretch your upper spine.
Bonus: Desk Ergonomics Tips
Stretches work best when combined with good desk habits:
- Raise your screen to eye level
- Keep feet flat on the floor
- Relax your shoulders back and down
- Take a 2-minute movement break every 30–60 minutes
Final Thoughts
Tech neck might be common — but it’s completely treatable. With simple stretches, posture upgrades, and a bit of guidance from a physiotherapist, you can ease your pain and protect your spine for the long haul.
Experiencing tech neck in Toronto? Our physiotherapists can help you move better, feel better, and take control of your posture. Book your assessment today.
