5 neck exercises to try today
What's the story
In the digital age, extended technology use frequently results in neck strain caused by poor posture with gadgets such as smartphones and computers.
Fortunately, simple, equipment-free neck exercises can significantly reduce this discomfort.
Plus, they're easy to incorporate into your daily routine, whether you're at home or work.
Click on the link to access five effective exercises for tech-related neck strain.
Tilt exercise
Neck tilt for flexibility
The neck tilt stretch is designed to improve flexibility and reduce neck tension.
Sit or stand with your back straight, then gently tilt your head towards one shoulder until you feel a mild stretch on the opposite side.
Hold for 10 seconds, then return to the starting position. Repeat on the other side for an even stretch.
Chin tuck exercise
Chin tucks for posture improvement
Chin tucks help correct your posture by strengthening the muscles at the front of your neck.
Start by sitting or standing with your back straight.
Pull your chin in toward your chest without bending excessively forward or backward.
Hold this position for five seconds and then release slowly back to the neutral position.
Perform this exercise 10 times a day.
Rotation exercise
Side-to-side head rotation
Shaking your head no
This movement enhances mobility and relieves neck tension resulting from extended screen usage.
Start in a seated position with good posture. Then, slowly rotate your head to the left as if saying "no."
Hold for a moment before returning to the center.
Repeat to the right, making sure to do an even number of repetitions on both sides for balance.
Shrug exercise
Shoulder shrugs for relaxation
Shoulder shrugs work on your upper trapezius muscles, which get stiff from hunching over your computer or phone all day.
If you don't stretch them regularly, they can cause discomfort and eventually pain.
Just lift both your shoulders up toward your ears, hold for a moment, and then release them down.
Do it a few times, but ensure you maintain the correct posture. You don't want to get hurt while doing the exercises!
Forward stretch
Forward neck stretching technique
The forward stretch exercise is designed to stretch the front of your neck.
It helps reverse the effects of chronic forward head posture resulting from prolonged device usage.
Sit comfortably, interlace your hands behind your head, and gently push your head forward until you feel a stretch.
Hold this for a few seconds before returning to the starting position.
Repeat this multiple times a day for the best outcome.