Wanting to get rid of tech neck? You’re in the right place with these 7 simple, science-backed tech neck exercises that pros rave about:
1) Chin Tucks
2) Wall Angels
3) Prone Chin Retractions
4) Thoracic Extensions Over Foam Roller
5) Levator Scapulae Stretch
6) Pec Doorway Stretch
7) Scapular Retractions with Band
In this in-depth article, you’ll get step-by-step tutorials for 7 of the best exercises to fix tech neck – plus a breakdown of what tech neck is, what causes it, and why it doesn’t just go away on its own. You’ll also discover smart alternatives to stretching and exercise, along with a few other simple movements worth adding to your daily active routine for pesky tech neck symptoms.
Easy Step-by-Step Tech Neck Exercises to Try
Here are 7 tech neck exercises that are sure to ease neck pain and help with bad posture:
Tech Neck Exercise #1: Chin Tucks
What it helps with: Chin tucks can fix tech neck by realigning your neck position through the strengthening of the deep muscles at the front of your neck. It’s a true gem of a move for correcting posture and reversing forward head tilt caused by screen time or poor sitting habits.
This is how to do it:
Step 1) Sit or stand up tall with your spine ultra-straight – think good form and posture here.
Step 2) Without tilting your head up or down at all, pull your chin straight back using control.
Step 3) You should feel a stretch at the base of your skull and a slight muscle engagement at the front of your neck. This is totally normal and means your chin tucks are doing an A+ job.
Step 4) Hold this tucked position for 5 to 10 seconds, then breathe yourself back into step 1.
Step 5) You can repeat this chin tuck sequence 10 times daily.
→ Pro Tip: Pretend you’re giving yourself a double chin, but without looking down. Or, you can read this article, where we dive deeper into the key benefits of chin tucks and how to do them.
Tech Neck Exercise #2: Prone Chin Retractions
What it helps with: This is a great progression from chin tucks – it’s my personal go-to! Prone chin retractions strengthen the muscles at the back of your neck, which is useful if your head constantly shifts forward while sitting, scrolling, or working at your computer. Strengthening these muscles can help restore your balance and support better posture throughout the day.
This is how to do it:
Step 1) Lie face down on the floor with a towel under your forehead for some added comfort.
Step 2) Keeping your forehead in contact with the towel, gently (and with lots of control) pull your chin back – just like in the normal chin tuck above, but now you’re working against gravity.
Step 3) Hold this position for about 3 to 5 seconds, then release it.
Step 4) You can repeat this move for tech neck 10 times daily.
→ Pro Tip: Once you’re confident with regular chin tucks, try this variation for a quality level up.
Tech Neck Exercise #3: Wall Angels
What it helps with: Wall angels are great for tech neck because they open up your chest, awaken those often underused upper back muscles, and retrain your body to hold good posture throughout the day. They’re also expert at counteracting tight shoulders and a rounded spine.
This is how to do it:
Step 1) Stand with your back against a wall. Make sure your lower back, upper back, and head are all touching the surface – this will help keep your position in tip-top shape for excellent form.
Step 2) Bring your arms up to a "goalpost" shape with your elbows bent at a 90-degree angle.
Step 3) Slowly raise your arms into a "Y" position while keeping them against the wall.
Step 4) Lower your arms back down to the goalpost position from step 2 and repeat.
Step 5) You can safely do 2 to 3 sets of 10 reps daily to help with tech neck symptoms.
→ Pro Tip: If your hands or elbows can’t stay against the wall at first, just go as far as you can.
Tech Neck Exercise #4: Thoracic Extensions Over Foam Roller
What it helps with: A stiff back can force your neck into some awkward positions, especially during long periods of sitting down or scrolling. Thoracic extensions help open up your thoracic spine, improve mobility, and reduce tension, so your neck doesn’t have to overcompensate.
This is how to do it:
Step 1) Sit on the floor and place a foam roller horizontally under your upper back.
Step 2) Support your head with your hands and softly lean back over the foam roller.
Step 3) Slowly arch your upper back over the foam roller, then return to the position from step 1.
Step 4) Move the foam roller up or down slightly to hit different spots around your back.
Step 5) You can do this 8 to 10 times daily for tech neck, pausing on any stiff, painful areas.
→ Pro Tip: Keep your core lightly engaged while leaning back – this helps protect your lower back and keeps the focus on opening up your upper spine, which is where you need it the most.
Tech Neck Exercise #5: Pec Doorway Stretch
What it helps with: Tight chest muscles can pull your shoulders forward and contribute to that rounded, slouched look that worsens tech neck symptoms. The pec doorway stretch helps open everything up, improves shoulder alignment, and supports better posture throughout the day.
This is how to do it:
Step 1) Stand in a doorway and place both arms on the frame with your elbows bent at 90°.
Step 2) Step one foot forward until you feel a stretch across your chest and shoulders.
Step 3) Hold this position for 30 seconds, then step back into place and repeat.
Step 4) You can safely go for 2 rounds of this stretch per side daily to help tech neck.
→ Pro Tip: Keep your shoulder blades gently pulled down and back during the whole pec doorway stretch – doing this helps deepen your chest opening and reinforces better posture.
Tech Neck Exercise #6: Levator Scapulae Stretch
What it helps with: This stretch targets your levator scapulae – a neck muscle that often gets tight and overworked from hunching over screens or sitting with poor posture. Releasing it can help ease neck and upper back tension, improve range of motion, and support better alignment.
This is how to do it:
Step 1) Sit up tall in a sturdy chair with good posture.
Step 2) Turn your head slightly toward one of your armpits.
Step 3) With that same-side hand, gently pull your head downward and slightly forward until you feel a good stretch along the back and side of your neck – right where tension tends to build up.
Step 4) You can hold this for around 30 seconds, then switch sides. Doing these daily is great!
→ Pro Tip: Don’t yank on your neck – gentle pressure goes a long way with this stretch.
Tech Neck Exercise #7: Scapular Retractions with Band
What it helps with: This tech neck exercise strengthens the middle back muscles that hold your shoulder blades in place, keeping your upper body ultra-stable. That support is crucial for posture correction, reducing some shoulder slouch, and helping get rid of tech neck for good.
This is how to do it:
Step 1) Hold a resistance band with both hands, putting your arms straight out in front of you.
Step 2) Pull the band apart and squeeze your shoulder blades together as if you’re pinching a pencil between them – focus on controlled movement and avoid shrugging your shoulders here.
Step 3) Slowly return to the starting position from step 1 and repeat with 3 sets of 12 reps daily.
→ Pro Tip: Think slow and steady – rushing through reps can recruit the wrong muscles. Keep your tension in the resistance band and aim for a strong shoulder blade squeeze with every rep.
Cheat Sheet Checklist of Tech Neck Exercises
What Is Tech Neck?
Tech neck is the informal name for a modern posture problem caused by prolonged time spent looking down at screens, especially phones, laptops, and tablets (we all do it – no judgment from me). Clinically, it’s referred to as forward head posture (FHP), and it’s becoming increasingly common due to how much time we now spend hunched over our digital devices. [1]
Here’s why it matters.
When your head is aligned properly right over your shoulders, your cervical spine bears little to no stress. But for every inch your head shifts forward, the weight load on your neck and upper back increases by about 10 pounds – crazy. That means a person with a 12-pound head looking down just 3 inches adds over 42 pounds of pressure to their neck and upper traps. [2]
Over time, this forward shift causes the deep cervical flexors in the front of your neck to weaken from underuse, while the upper trapezius, levator scapulae, and suboccipital muscles become overworked, tight, and prone to developing painful trigger points. This imbalance can lead to:
→ Chronic neck and upper back pain
→ Reduced range of motion
→ Shoulder rounding and slouched posture
→ Headaches and tension behind the eyes
→ Nerve compression symptoms
Tech Neck Common Triggers
It’s true: You don’t have to be a desk worker to develop tech neck symptoms. [3]
Some common triggers include:
→ Looking down at a smartphone for hours (doom scrolling, anyone?)
→ Working at a laptop without a proper screen height
→ Driving long distances with forward head lean
→ Poor sleep posture or excessive pillow stacking
→ Weak postural muscles and lack of mobility training
Why Tech Neck Doesn’t Go Away on Its Own
Tech neck doesn’t just “fix itself” with rest. That’s mainly because it involves both muscle tension and habitual movement patterns that have built up over time. You’ve essentially trained your body into a new, less efficient default position, and now it needs to be retrained with things like:
→ Posture correction exercises
→ Mobility work for your thoracic spine and shoulders
→ Targeted strengthening of your neck, upper back, and scapular stabilizers
→ Trigger point release for tight neck muscles like your levator scapulae and suboccipitals
Other Ways to Fix Tech Neck Besides Exercise and Stretching
Below are some other ways to fix tech neck symptoms besides just being strategically active:
1) Adjust Your Screen Height: Keep your monitor or phone at eye level to reduce any downward head tilt. Use a laptop stand or an external monitor for much better overall alignment.
2) Use a Supportive Chair: Choose a chair that supports your mid and upper back, or add a comfy lumbar cushion to encourage upright posture and reduce strain on your lower spine.
3) Take Posture Breaks: Set a timer to stand up, walk around, or reset your posture every 30 to 60 minutes to keep your muscles super engaged, improve circulation, and prevent stiffness.
4) Optimize Your Sleep: Avoid stacking pillows under your head. Try sleeping on your back with a cervical-support pillow or on your side, making sure you have proper neck alignment.
5) Practice Mindful Posture Awareness: Use sticky notes, posture apps, or smart devices (like your phone) to remind yourself to pull your head back and down throughout the day.
6) Reduce Phone Time (or Hold It Higher): Limit unnecessary scrolling on TikTok and Instagram – or hold your phone closer to eye level to help reduce any forward head strain.
7) Hydrate and Support Tissue Health: Dehydrated muscles and fascia are way more prone to tightness and restriction. Staying hydrated supports mobility and recovery. H20 for the win.
8) Try Trigger Point Release Tools: Use targeted tools like a lacrosse ball to release any pesky tension in your traps, scalenes, and levator scapulae – areas most affected by tech neck. Speaking of massage, we're pros at all things back massage. Lower back is our specialty.
Check out our lower back massager, The QL Claw here, and find out how it's revolutionizing back pain recovery.
Other Neck and Posture Resources
“Benefit of Maintaining a Neutral Posture”
Tech Neck Exercises FAQs
What Is the Fastest Way to Get Rid of a Tech Neck?
The fastest way to get rid of tech neck is a mix of posture correction exercises, targeted stretching, and ergonomic changes to your environment. Studies show that exercises that strengthen the deep cervical flexors and improve thoracic mobility can make a big difference. [4]
For faster relief, also use a trigger point tool, like The QL Claw – I can’t go a day without it.
How to Fix Tech Neck Hump?
The “tech neck hump” (AKA dowager’s hump) isn’t just some extra fat – it’s often the result of things like prolonged forward head posture and upper back rounding. To fix it with simplicity, you need to improve your posture by stretching any tight chest muscles you may have, strengthening your upper back and scapular stabilizers, and increasing thoracic spine mobility.
How to Fix Tech Neck Double Chin?
What looks like a double chin with tech neck is often caused by poor neck position, not fat.
When your head is constantly leaning forward, the skin and muscles under your chin shorten and lose tone, which can create a sagging appearance. Chin tucks are the best exercise to fix this, as they strengthen your deep neck flexors and restore a more upright head position.
Combine that with better posture, less phone time, and exercises that open up your chest and strengthen your upper back to create a lifted, more defined neck and jawline over time.
How Do You Crack a Tech Neck?
If your neck feels stiff or "needs a crack," it’s sometimes your body’s way of signaling tension or joint restriction from poor posture. While self-cracking can give you temporary relief, it doesn't solve the root cause. Instead of trying to pop your neck manually, focus on thoracic spine mobility, stretching the front of your neck, and releasing tight areas with tools like The QL Claw.
If you're frequently needing to crack your neck, it could be a sign that something could be way off in your alignment or muscle balance – and targeted exercises are a safer, longer-lasting solution. If your pain persists, though, consider seeing a physical therapist or chiropractor.
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