Tech Neck Treatment: Stretches That Actually Help

“Tech neck” (or text neck) has become one of the most common modern posture problems. It happens when we spend hours hunched over phones or laptops, causing neck pain, stiffness, and sometimes headaches. The good news? A few simple stretches and chiropractic care can make a big difference.

Chiropractor-Recommended Stretches for Text Neck

• Chin tucks. Sit or stand tall, gently pull your chin straight back (like making a double chin), hold for 5 seconds, and repeat 10 times. This strengthens deep neck muscles and resets posture.

• Neck extensions. Look up slowly toward the ceiling and hold for 5–10 seconds. Repeat several times to counter forward head posture.

• Shoulder blade squeezes. Bring shoulder blades together and down, holding for 5 seconds. Repeat 10–12 times to strengthen postural muscles.

• Upper trapezius stretch. Gently tilt your head to the side, bringing your ear toward your shoulder, and hold 20–30 seconds on each side.

Lifestyle Fixes

• Hold your phone at eye level instead of looking down.

• Take breaks every 30 minutes when working at a computer.

• Use an ergonomic chair and desk setup to support upright posture.

How Chiropractic Care Helps
Adjustments restore normal joint motion in the neck and upper back, reduce muscle tension, and support better posture. Combined with stretches, chiropractic care helps both relieve symptoms and prevent future flare-ups.

“Text neck is really about stress on the spine over time. Stretches help, but adjustments get to the root by restoring motion in the joints.” — Dr. Michael Atunzu