The best exercises to banish ‘tech neck'
How much time do you spend on your phone or computer each day? If you're like most people, the answer is probably several hours. Research shows that the average person spends about five hours daily looking at their phone. This prolonged screen time often leads to 'tech neck', a condition caused by the forward tilt of the head, which places excessive strain on the neck and upper back muscles. Over time, this posture can lead to muscle imbalances, structural changes, and a rounded, unattractive and painful upper back.
Tech neck affects your appearance, causes headaches, neck pain, upper back tightness, and even long-term spinal issues. The human head weighs about 10lb, but for every inch your head tilts forward, the strain on your neck doubles. This means that looking down at your phone can place up to 60lb of pressure on your neck.
But although tech neck is an increasingly common issue in our screen-dominated world, it doesn't have to be a permanent problem. By incorporating these targeted exercises into your routine, you can strengthen your upper back, shoulders and neck muscles. By doing this you will improve your posture and alleviate any pain. Remember, consistency and proper form are key to banishing tech neck for good. So, take a break from your phone, grab some dumbbells, and start working toward a healthier, stronger upper body.
The best exercises to banish tech neck
Here are five of the most effective exercises to strengthen your upper back and rear deltoids, helping to combat tech neck and improve posture:
1. Dumbbell reverse fly
This isolation exercise strengthens the rear delts and upper back, helping to counteract the forward rounding of the shoulders typical in tech neck.
How to do it
Hold a dumbbell in each hand and hinge forward at the hips, keeping your back flat.
Let your arms hang down with palms facing each other.
With a slight bend in your elbows, lift the dumbbells out to the sides until they're parallel to the floor.
Slowly lower the weights back down.
Perform three sets of 12-20 reps.
2. Cat-cow
This dynamic stretch increases spinal mobility and relieves tension in the neck and upper back.
How to do it
Start on all fours with your wrists under your shoulders and knees under your hips.
Inhale as you arch your back, lifting your head and tailbone (cow pose).
Exhale as you round your back, tucking your chin and pelvis (cat pose).
Repeat for 1-3 sets of 8-10 reps.
3. Bird dog
Bird dog strengthens the core, lower back and stabilising muscles, which help support proper posture and reduce strain on the neck caused by forward head posture.
How to do it
Start on all fours with your hands under your shoulders and knees under your hips.
Extend your right arm forward and your left leg back, keeping your back flat and core engaged.
Hold for 2-3 seconds, and then return to the starting position.
Repeat on the opposite side (left arm and right leg).
Perform three sets of 10-12 reps per side.
4. Dumbbell single arm row
Strengthening your upper back and rear delts will counteract rounded shoulders and the tech neck slouch.
How to do it
Place your left hand on a bench, keeping your back flat and spine neutral.
Hold a dumbbell in your right hand, letting your arm hang straight down.
Pull the dumbbell toward your lower chest, squeezing your shoulder blade at the top.
Lower the dumbbell back down with control.
Perform three sets of 10-15 reps per side.
5. Banded pull-apart
This exercise strengthens the rear delts, rhomboids, and traps, helping to pull the shoulders back and improve posture.
How to do it
Hold a resistance band with both hands at shoulder height, arms extended straight in front of you.
Pull the band apart by moving your hands outward, keeping your arms straight.
Squeeze your shoulder blades together at the end of the movement.
Slowly return to the starting position.
Perform three sets of 12-15 reps.
How to engage your upper back and rear delts
To maximise the effectiveness of these exercises, it's important properly to engage your upper back and rear delts.
Focus on scapular movement: think about squeezing your shoulder blades together during each rep. Maintain good posture, keep your chest up, shoulders back and neck neutral.
Control the movement, avoid using momentum, performing each exercise slowly and with control.
Exercises FAQs
How often should I do tech neck exercises?
Perform these exercises 2-3 times per week for best results. Consistency is key to correcting posture and strengthening weak muscles.
What is the best equipment for tech neck exercises?
Most exercises can be done with minimal equipment, such as resistance bands, dumbbells, or just bodyweight.
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