Even with all the accessibility and benefits of today’s technological world, new issues arise that we have to work to find solutions to, tech neck being one painful example. Tech neck syndrome is an all too common problem in today’s society, with people spending a minimum of 5 hours a day staring at their phones or computers. This prolonged position can cause serious tech neck symptoms, including headaches, pain in the neck and shoulders, and even jaw issues. Since ditching our devices isn’t really an option, yoga for tech neck is one way to combat this issue. These tech neck exercises will give you some much-needed relief and build up strength in your neck.
Forward Fold (Uttanasana)
Forward fold is a go-to yoga pose for back and neck pain, allowing gravity to take over and decompress the entire spine. You can also practice this sitting and even use a strap around your feet to draw yourself deeper into the pose.
How to practice
- Begin by standing straight with your feet planted firmly on the mat
- On your inhale, lift your arms above your head, and exhale with your arms reaching towards the mat while you hinge forward at your hips
- You can keep your knees slightly bent here if a straight-legged approach is too much for your back right now
- While hanging forward, you can slowly shift your weight into the balls of your feet for a little extra hangtime
- If it feels right, you can wrap your arms around your legs and pull yourself closer to your shins for a deeper stretch
- Alternatively, beginning from standing, you can interlace your fingers behind your back (or hold a strap between your hands), draw your shoulders down, and as you bend forward on your exhale, left the hands up off your lower back as far as as comfortable for a great shoulder stretch
Cat Cow (Marjaryasana – Bitilasana)
This gentle backbend/heart opener combo gets the whole spine moving and even targets the neck and shoulders, too.
How to practice:
- Start on your hands and knees, with your wrists stacked beneath your shoulders and knees beneath your hips
- On your inhale, drop your abdomen towards the mat, opening your chest and lifting your chin towards the ceiling
- On your exhale, push away from your hands and tuck your chin to your chest, lifting your spine like a Halloween cat toward the ceiling
- You can take as much time as you want in these yoga poses, taking several breaths before you move on to the next, and relieving any tension built up in your neck and shoulders
Cobra Pose (Bhujangasana)
This heart opener may be simple, but you’ll really feel it if your neck is tight, so go easy on yourself and control the depth of the pose as you need. Discomfort is fine, but if you ever feel pain, exit the pose right away.
How to practice:
- Lie flat on your stomach on the mat, hands next to your chest and elbows close to your ribs
- On your inhale, lift your chest up, rolling your shoulders back and away from your neck so as not to compress your neck
- Ensure that your elbows stay glued to your ribs so as not to cause more stress on your shoulders
- Try to relax your lower body here and don’t engage your glutes or legs
- On your exhale, lower yourself back down to the mat and take another full breath before moving on again
Puppy Pose (Uttana Shishosana)
The little cousin of downward-facing dog, puppy pose gives the upper back, neck, and shoulders a little extra extension.
How to practice:
- Kneel on your mat on all fours, pushing away from the hands and moving the hips back toward your heels
- Ideally, you’ll drop your chest down toward the floor and rest your forehead on the mat, but you can always bring a pillow or folded blanket beneath your chest here if this dip feels too intense
- Stretch the fingertips away toward the top of the mat, finding space in your shoulders and neck
- Breathe space into the upper back and relax against the mat, knowing you’re completely supported in this pose
Thread The Needle Pose Yoga (Urdhva Mukha Pasasana)
This gentle and supported twist brings instant relief to the neck and shoulders and can even be modified to do standing if you’re lacking floor space.
How to practice:
- Kneel on all fours on your mat, then inhale your right arm up above your head
- On your exhale, bring your arm through and behind your left arm, laying down on your right shoulder and resting your right cheek on the mat
- Your left arm can relax in front of your face, and your hips should stay high behind you
- When you’re ready to switch sides, inhale back to all fours, release your breath, and begin on your left side
Camel Pose Yoga (Ustrasana)
This intense backbend gives the chest and shoulders a great stretch, as well as firmly reversing the position of tech neck.
How to practice:
- Kneeling on your knees on the mat (you can fold the mat up for more cushioning or use a blanket here), curl your toes under and exhale, reaching one hand back and then the other to find your heels
- Alternatively, if this reach feels a little too far, you can place your palms against your lower back while pushing the pelvis forward and still finding that arched back
- From here, allow the head to relax all the way back, even allowing your jaw to open slightly if it feels right
- Stay here for a few breaths, gently bringing your hands up to your lower back and slowly straightening the spine when you’re ready to come out of the pose
Engaging with technology is just another opportunity to practice mindfulness in our everyday lives, bringing awareness to our posture and prioritizing our health. Tech neck is a prevalent issue in today’s youth especially but with yoga, breathing, and mindfulness, we can cultivate a more conscious and purposeful experience when using our devices.
