5 Remedial Exercises for Your “Tech Neck” Pains

If you are someone with a desk job, spending maximum time of the day hunching over your laptop or gazing down at your phone that keeps buzzing continuously with text messages, then you have definitely experienced the tormenting ‘tech neck’ pain. Now wondering what is ‘tech neck’? Well it’s a condition that is caused by repeatedly moving your head downward and forward to glance at your desk or phone screen, applying excessive pressure on your bones and muscles of up to 50 pounds, when they are designed only to handle a pressure of about 10-12 pounds (your head’s weight in a neutral position). It causes a lot of discomfort such as a strained neck, stiffened shoulders, or may even trigger headaches and greatly damage your spine over a period of time.

However, Rothie Banzuelo, a distinguished personal trainer, has demonstrated 5 exercises that can condition your body in such a manner so as to reverse the ‘tech neck’ pain and avoid discomforts in the future. She says that the major culprit behind the neck and back pain is a muscle imbalance condition called the upper crossed syndrome and the forward head posture, mainly caused by sitting in front of the computer for longer periods of time. Hence she suggests certain exercises that you can do at home for stretching the overactive tight muscles and conditioning your body to keep the head in its upright position. The below posture-improving exercises should be performed at least twice a day for best results.

Cobra (baby)

  • Begin by lying on a mat with your face down and your legs stretched behind you. Position yourself such that your legs are placed down and your hands are placed under the shoulders.
  • Keeping your chin tucked in, look down at the floor, and slowly raise your hands off the ground while compressing your shoulder blades together.
  • Now descend your upper body while staying in the same position and rise up again contracting your glutes. Repeat this sequence 10 times.

Cobra (floor) with external rotation

  • Begin by lying flat on a mat, with your face down and your legs stretched behind you. Now tucking your chin in, keep your palms faced down and your arms inclined upwards such that it forms a 30-45 degree angle with your body.
  • Looking down, lift your legs off the floor by contracting your glutes while your chin is still tucked in. Lift the torso off the floor while compressing your shoulder blades together, and rotate the thumbs to face the ceiling. Repeat this sequence 10 times.

Scaption with face down

  • Lie down flat on the mat, with your face down and your legs stretched behind you. Tuck in your chin while stretching your arms out, above your head in a v angle with your palms facing downwards.
  • Now with your chin tucked in and looking down, lift your legs off the floor by contracting your glutes while raising your torso and arms off the ground such that your palms are positioned inwards and your thumbs are positioned upwards. Repeat this sequence 10 times.

Dog (upward facing)

  • Lie down flat on the mat, with your face down and your legs stretched behind you. Place your arms besides your body, and applying pressure to the ground, raise your torso off the floor.  Ensure that your shoulders are aligned perfectly over your wrist.
  • tilt your head backwards, opening your chest to the ceiling. Now look towards your left as you contract your right glute and press the right side of your hip to the floor.  Repeat the sequence 10 times, alternating sides.

Dog (bird)

  • Begin with your hands and knees positioned directly below your shoulders. Look down at the floor while keeping your spine in a neutral position. Now gradually extend your right arm forward while stretching your left leg backwards. Keep your cores engaged and your hips and shoulders in a squared position while preventing your lower back from arching.
  • Slowly return to the initial position and repeat the sequence 10 times with the other arm and leg.