Tech Neck

Fix rounded shoulders, forward head posture, and a curved upper spine with stretches that lengthen muscles in your chest, shoulders, and neck.

Exercise Overview

Exercise Instructions

Chin Retractions demonstration

1. Chin Retractions

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Engage your neck muscles to tuck your chin down and draw it backwards.
  • Use your hand to assist the movement and hold the position.

Tips

  • Keep your shoulders relaxed and avoid tilting your head up or down.

Modifications

  • To ensure proper form, perform the exercise while lying on your back.

Benefits

  • Neck
Wall Pecs demonstration

2. Wall Pecs

Instructions

  • Start from a standing position in a open doorway or facing the outside corner of a wall.
  • Place your palm and forearm against the wall at shoulder height, forming a 90-degree angle at your elbow.
  • Step forward with one leg and and lean forward until you feel a stretch in your chest.

Tips

  • Keep your shoulder blade pulled down and back.
  • Keep your body upright and don't twist or lean to either side.

Modifications

  • For less intensity, don't lean as far forward.

Benefits

  • Shoulders, Chest
Upward Salute demonstration

3. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen
Chin Retractions demonstration

4. Chin Retractions

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Engage your neck muscles to tuck your chin down and draw it backwards.
  • Use your hand to assist the movement and hold the position.

Tips

  • Keep your shoulders relaxed and avoid tilting your head up or down.

Modifications

  • To ensure proper form, perform the exercise while lying on your back.

Benefits

  • Neck
Wall Dog demonstration

5. Wall Dog

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height and take a step back with both feet.
  • Keep your arms and legs straight and lower your upper body towards the floor.

Tips

  • Relax your neck and let your head hang between your arms.

Modifications

  • If the stretch is too intense, bend your knees slightly and walk your feet closer to the wall.

Benefits

  • Upper Back, Shoulders, Hamstrings, Chest, Lower Back
Doorway Pecs demonstration

6. Doorway Pecs

Instructions

  • Start from a standing position in an open doorway.
  • Place both of your palms and forearms against the sides of the doorframe at shoulder height, forming 90-degrees at your elbows.
  • Step one foot forward and lean forward through the doorway until your feel a stretch in your chest.

Tips

  • Keep your shoulder blades pulled down and back.
  • Maintain a neutral spine and avoid arching your lower back.

Modifications

  • For less intensity, don't lean as far forward.

Benefits

  • Shoulders, Chest
One Arm Hug demonstration

7. One Arm Hug

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Extend one arm across your body, bringing it towards the opposite shoulder.
  • Hook your other arm around your extended arm to pull it closer to your chest.

Tips

  • Maintain an upright posture and avoid leaning to either side.
  • Keep your extended arm relaxed.

Modifications

  • For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

  • Triceps, Shoulders, Lats
Reverse Shoulder demonstration

8. Reverse Shoulder

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Clasp your hands behind your back with your thumbs pointing towards the floor.
  • Straighten your arms and gently lift your hands away from your back.
  • Pull your shoulders back and down, lift your chest, and slightly tuck your chin.

Tips

  • Keep your core engaged to support your lower back.
  • Avoid arching your back excessively.

Modifications

  • For less intensity, don't lift your hands as high behind your back.

Benefits

  • Shoulders, Chest, Biceps
Neck Laterals demonstration

9. Neck Laterals

Instructions

  • Start from a seated position with your back straight and your shoulders relaxed.
  • Place one hand on the side of the chair for support and tilt your head to the side to lower your ear towards your shoulder.
  • Use your other hand to apply gentle pressure to the side of your head.
  • Switch sides at the halfway point.

Tips

  • Keep your shoulders relaxed and avoid hunching them.

Modifications

  • For less intensity, tilt your head without using your hand.

Benefits

  • Neck, Upper Back
Chin Retractions demonstration

10. Chin Retractions

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Engage your neck muscles to tuck your chin down and draw it backwards.
  • Use your hand to assist the movement and hold the position.

Tips

  • Keep your shoulders relaxed and avoid tilting your head up or down.

Modifications

  • To ensure proper form, perform the exercise while lying on your back.

Benefits

  • Neck