Minimalist wellness illustration showing a woman stretching her neck and shoulders with soft beige and green tones, promoting relaxation and relief from tech neck.

Tech Neck No More: Simple Stretches for Screen-Heavy Days

Hours spent looking at screens can take a toll on your body — especially your neck and shoulders. “Tech neck” (also called text neck or neck pain from screens) is one of the most common modern discomforts, but the good news is, a few simple stretches can make a big difference. Here’s how to loosen up, realign, and feel better fast.

1. The Chin Tuck – Your Posture Reset

This quick stretch helps counter the forward head posture we develop when using devices. Sit or stand tall, gently tuck your chin toward your neck (as if making a double chin), hold for 5 seconds, and release. Repeat 10 times. It strengthens deep neck muscles and improves alignment.

Minimalist wellness illustration showing a woman performing a chin tuck stretch with a double-headed arrow indicating forward and backward neck movement, in soft beige and green tones.

2. Shoulder Rolls – Release Built-Up Tension

Lift your shoulders toward your ears, roll them back and down in a circular motion. Do this slowly 10 times. Then switch direction. This simple move boosts blood flow, relaxes tight muscles, and relieves upper-back pressure from long screen sessions.

Minimalist wellness illustration showing a woman performing shoulder rolls with curved arrows around her shoulders, in soft beige and green tones, symbolizing circular motion and relaxation.

3. Upper Trapezius Stretch – Soothe Stiffness

While sitting or standing, drop one ear toward your shoulder and hold for 15–20 seconds. To deepen the stretch, gently place your hand on top of your head. Repeat on the other side. This targets the area most affected by tech neck — the upper trapezius.

Minimalist wellness illustration showing a woman performing an upper trapezius stretch, tilting her head gently to one side with her hand for support, in calm beige and green tones

4. Chest Opener – Undo the Hunch

Interlace your fingers behind your back, straighten your arms, and lift your chest upward while squeezing your shoulder blades together. Hold for 20 seconds. This reverses the rounded posture caused by phones and laptops, opening up your chest and improving breathing.

Minimalist wellness illustration showing a woman performing a chest opener stretch with hands clasped behind her back, lifting her chest and head upward, in calm beige and green tones.

5. Neck Rotations – Improve Mobility

Sit or stand tall, slowly turn your head to the right until you feel a gentle stretch, hold for 5 seconds, then turn to the left. Repeat 5–10 times. Controlled neck rotations help maintain flexibility and ease stiffness from static posture.

Minimalist wellness illustration showing a woman performing neck rotations with a double-headed curved arrow across the neck, indicating turning the head left and right, in soft beige and green tones.

Turn It Into a Daily Habit

Just 5 minutes of stretching a day can prevent chronic neck and shoulder tension. Try setting a reminder every hour to move or stretch briefly — your body will thank you. Over time, these small moments add up to a noticeable improvement in comfort and posture.

For more simple self-care ideas and wellness tips, explore our Health and Beauty collection 

💡 Part of the “Quick Wins for Everyday Wellness” series:

This article offers general wellness tips and is not a substitute for professional medical advice. If you experience persistent pain or discomfort, please consult a healthcare provider.

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