Combat screen slouch with this easy 15-minute routine to ease neck tension and restore posture.

If your neck feels like it’s been in a vice after hours hunched over a screen, you’re not alone. The modern plague known as “tech neck” – stiffness and pain in the neck and shoulders from prolonged screen time – is leaving a trail of tension across office desks and home workspaces everywhere.

The issue isn’t just posture, says Claire Hsing, a physical therapist in Boulder, Colorado. “Our bodies can tolerate lots of positions — just not for eight straight hours.” The problem lies in duration, not necessarily slouching itself.

To demonstrate this, Brad Callan, assistant professor of physical therapy at Pacific Northwest University, asks patients to stretch their thumbs out for a few seconds. “Now imagine holding it like that all day. That’s what you’re doing to your neck.”

Experts recommend strengthening your upper spine and mid-back, releasing shoulder and neck tension, and improving mobility. This short daily routine can help — and it doesn’t require a gym. Just grab a chair, a mat, and some medium to heavy dumbbells.

📅 Routine Overview

• Time: 15–20 minutes
  
• Intensity: Low to medium
  
• Equipment: Chair, mat, medium-to-heavy dumbbells
  
• Frequency: Most can be done daily. Strength moves (like rows) 3–4x per week.
  

1. Chin Tucks

• Reps: 2–3 sets of 5–8
  
• Purpose: Reduces forward head posture and eases upper neck tension
  

Sit tall. Gaze ahead. Gently tuck your chin back as if trying to form a double chin. Hold 2–3 seconds. This small move stretches the muscles at the base of your skull.

2. Upper Trap Stretch

• Reps: 2–3 per side
  
• Purpose: Loosens the upper back and neck
  

Tilt your right ear toward your shoulder while gently pressing your left shoulder downward. Hold for 30–60 seconds. For a deeper stretch, sit on your left hand or grip your chair.

3. Levator Scapulae Stretch

• Reps: 2–3 per side
  
• Purpose: Relieves tension on the side of the neck
  

Similar to the upper trap stretch, but turn your nose toward your armpit as you tilt. Press the opposite shoulder down and hold for up to 60 seconds.

4. Isometric Cervical Rotation

• Reps: 5 per side
  
• Purpose: Builds strength and control for neck rotation
  

Place two fingers on your temple. Try to rotate your head into your hand without actually moving it. Hold 5 seconds. Optionally, rotate your head first and then add resistance.

5. Supine Snow Angels

• Reps: 2–3 sets of 6–8
  
• Purpose: Improves mobility in the chest and spine
  

Lie flat on your back, arms out, elbows and wrists on the ground. Slowly slide arms overhead like making a snow angel, keeping contact with the floor. Return with control.

6. Cat-Cow

• Reps: Flow for 30–60 seconds
  
• Purpose: Enhances spine flexibility and awareness
  

On all fours, inhale and arch your back (cow), then exhale and round your back (cat). You can also perform this seated or standing with hands on thighs for a gentler variation.

7. Bent-Over Rows

• Reps: 2–4 sets of 6–10
  
• Purpose: Strengthens upper back muscles that support your posture
  

Hold a dumbbell in each hand, hinge at the hips, and row upward by squeezing your shoulder blades together. Keep your core engaged and spine neutral throughout.

By incorporating these moves into your daily routine, you can retrain your body to better support itself — one neck crack at a time.