5 min · 8 stretches

Tech Neck

5 min · 8 stretches · seated · gentle

The stretches

1. Chin tuck

   45s

   Slide your chin straight back, making a double chin.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: 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.

   Works: Between the shoulder blades · Shoulders · Chest

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