A 7-Minute Workout set to Beat Your Tech Neck

Most likely, you are reading this article like this: the head is tilted forward, the shoulders are rounded, and the back is hunched. This position, known as the tech neck, is quite common in people who spend a lot of time in front of the computer. Unfortunately, this habit can lead to serious back and neck pain. But certain exercises and stretching can help you make your neck stronger and more flexible.

At CHEERY, we prepared a 7-minute workout set that includes simple exercises for your neck and back which you can perform right at your working desk.

1. Forward and backward tilt

• Straighten your back and look straight ahead.
• Lower your chin toward your chest and hold for 15 seconds.
• Relax and slowly lift your head up.
• Gently tilt chin up toward the ceiling and pull the base of your head to your back. Hold for 10 seconds, then return to the starting position.
• Repeat the set 3-4 times.
  

2. Neck side-flexion

• Place the palm of your right hand above your left ear.
• Keep your nose pointing forward while pulling your head gently to the right, stretching the side of your neck.
• Keep your shoulders leveled. You should feel the stretch to your neck on the same side of your hand.
• Hold for 15-20 seconds and then repeat to the other side.

3. Neck rotation

• Look straight ahead and keep your chin tucked down slightly.
• Slowly turn your head to the right, and then to the left. Don’t strain your neck or push yourself to the point that you feel pain.
• Hold the stretch for 2-3 seconds before moving your head to the opposite side.
• Repeat this exercise 10 times in each direction.
  

4. Shoulder roll

• Place your palms on your shoulders.
• Pull your shoulders back in a circular motion.
• Perform 5 rotations backward and forward.
• Repeat the sequence 2-3 times.

5. Scapular squeeze

• Keep your arms straight along your sides.
• Squeeze your shoulder blades together.
• Hold for 5 seconds, then release.
• Repeat 3–5 times.

6. Shoulder extension

• Hold your both arms above your head.
• Link your hands with your palms facing upward.
• Reach as high as possible.
• Hold this position for a few seconds, and then relax.
• Repeat 5 times.
  
  

7. Seated spinal rotation

• Cross your arms over your chest and grab your shoulders.
• Rotate your upper body, turning gently from left to right as far as it feels comfortable.
• You should feel a tension on both side of your lower back as it stretches out.
• Repeat the exercise 10 times in each direction.

8. Overhead arm reach

• Sit on a chair with your feet on the floor and look straight ahead.
• Extend your right arm above your head and reach to the left. Bend your torso until you feel the stretch in your right side and shoulder.
• Return to the starting position. Repeat 5 times, then do the same with your left arm.
  

9. Slouch overcorrect

• Sit on a chair and allow yourself to slouch completely.
• Relax for 2-3 seconds in this position. Then draw yourself upright, making your back as straight as possible.
• Hold this position for 2-3 seconds and then return to the fully relaxed position.
• Repeat the exercise 10 to 15 times.
  

10. Chair rotation

• Sit sideways on a chair. Your right side should be resting against the back of the chair.
• While keeping your legs stationary, rotate your torso to the right. Try to reach the back of the chair with your hands.
• Hold for 10 seconds. Repeat 3 times on each side.

How much time do you usually spend in front of your computer? Tell us in the comments below.