Tech neck can be a real issue for those who find themselves craning toward a computer or smartphone screen all day. Unfortunately, this muscle stiffness is rarely isolated to just the neck muscles and is likely to extend through the shoulders and down the torso too.
By midday, you might feel sore, stiff and looking for a way to shake off the achiness. If this sounds familiar, consider following this quick upper-body stretching routine from Balanced Body educator and certified personal trainer Portia Page to get you back to your best.
Page's simple stretches are done seated, but if you can't sit cross-legged comfortably place a folded-up blanket under your sit bones.
"These small movements can be easily done at home," says Page. "Incorporating regular stretching into your routine, especially as part of a comprehensive exercise regimen like Pilates, can help maintain and improve your physical health and well-being. And it feels good!"
1. Shoulder roll
- Sit cross-legged on the floor with your hands resting on your knees.
- Move your shoulders forward, up, back and down in a slow, smooth motion. Inhale as your shoulders raise and exhale as they lower.
- Repeat four to six times in both directions.
2. Head lift
- Sit cross-legged on the floor with your hands resting on your knees.
- Lower your chin and feel the weight of your head stretch the back line of your body.
- Lift your chin and feel the space under your chin through the throat as you lift your chin.
- Repeat three to five times then hold each position for 10-30 seconds.
3. Head turn
- Sit cross-legged on the floor with your hands resting on your knees.
- Turn your head to the right, return to the start, then repeat on the other side.
- Repeat three to five times, then hold each position for 10-30 seconds.
4. Head tilt
- Sit cross-legged on the floor with your hands resting on your knees.
- Lower your right ear to your right shoulder, return to the start, then repeat on the other side.
- Repeat three to five times, then hold each position for 10-30 seconds.
5. Chest and upper-back stretch
- Either sit cross-legged on the floor or stand.
- Extend your arms out to the sides with your palms facing up, and raising your chin to look up.
- Bend your elbows to bring your palms to your chest then reach each hand under your armpit and towards the opposite shoulder blade, lowering your chin to look down.
- Repeat four to six times.
6. Side bend
- Sit cross-legged with your hands on the floor slightly behind you, palms down.
- Raise your right arm and lift it over your head and reach towards the left side, lowering your left ear towards your left shoulder and leaning your torso to the left.
- Return to the start and repeat on the other side.
- Repeat three to four times on each side.
7. Seated rotation
- Sit cross-legged on the floor with your hands resting on your knees.
- Twist your torso to the right, placing your right hand on the floor behind you and your left hand on your right knee, and hold the stretch. twisting your torso to the right. Bring your arms out to your sides and turn your torso to the right.
- Return to the start and repeat to the other side.
- Repeat two to three times on each side.
