Tech Neck

The stretches

1. Chin tuck

   45s

   Slide your chin straight back, making a double chin.

   Front of the neck · Base of the skull

   Gentler: Do it lying on your back so the floor guides the movement.

2. Neck tilt, left

   30s

   Ear toward the left shoulder. Let the right shoulder hang.

   Right side of the neck

   Gentler: Tilt half as far and hold for less time.

3. Neck tilt, right

   30s

   Ear toward the right shoulder. Let the left shoulder hang.

   Left side of the neck

   Gentler: Tilt half as far and hold for less time.

4. Look into your pocket, left

   30s

   Turn toward your left armpit and look down into it.

   Right side and back of the neck

   Gentler: Turn and look down halfway, hands in your lap.

5. Look into your pocket, right

   30s

   Turn toward your right armpit and look down into it.

   Left side and back of the neck

   Gentler: Turn and look down halfway, hands in your lap.

6. Chin to chest

   30s

   Lower your chin toward your chest and let the head be heavy.

   Back of the neck · Base of the skull

   Gentler: Lower halfway and hold for less time.

7. Chest opener

   45s

   Hands behind you, fingers laced or holding a towel. Lift the chest.

   Chest · Front of the shoulders

   Gentler: Hands on your lower back, elbows drawn back.

8. Wall angels

   60s

   Back to the wall, arms up and down like a snow angel.

   Between the shoulder blades · Shoulders · Chest

   Gentler: Slide through a small range only, or do it lying on the floor.