Got tech neck? 5 easy stretches to soothe your neck and back
If your neck feels stiff and your back is tight by the end of the day, you're not alone. Long hours at a desk or excessive scrolling can leave your muscles tense and your posture slouched.
The good news? You don’t need a full workout or yoga session to feel better. Just a few simple stretches, done consistently, can help relieve tension, improve mobility and boost your posture. (But we do recommend full workouts for all the other health benefits too.)
Here are five easy stretches you can build into your daily routine between emails or during your next Netflix binge.
1. Tummy time
You’ve probably heard of tummy time for babies, but it turns out adults can benefit too. Dr. Amanda Krus-Johnston at SIU Center for Family Medicine recommends this as a daily reset for your spine.
How to do it
Lie on your stomach and prop yourself up on your elbows. Relax your shoulders and keep your neck in a neutral position. Take slow, deep breaths. Hold for 2–3 minutes.
Why it helps
This gentle backbend opens up the front of the body and strengthens the postural muscles that weaken from sitting.
Pro tip: Scroll or read in this position for a built-in reminder.
2. Cat-Cow Stretch
A classic yoga move, this exercise mobilizes the spine and engages your core.
How to do it
Start on all fours, with your hands under your shoulders and knees under your hips. Inhale and arch your back, lifting your head and tailbone (cow pose). Exhale and round your back, tucking your chin and pelvis (cat pose). Repeat slowly for 8–10 breaths.
Why it helps
It improves spinal flexibility and helps counteract the stiffness caused by poor posture.
3. Neck Rolls and Shoulder Shrugs
These quick moves can be done right at your desk, and no one will even notice.
How to do it
Gently roll your head from side to side, forward and back. Then shrug your shoulders up toward your ears, hold for a breath and release. Repeat 5–10 times.
Why it helps
Loosens the neck and shoulders, where stress and screen-time tension like to settle.
4. Wall Angels
This simple stretch works your upper back and shoulders, which is key for improving posture.
How to do it
Stand with your back against a wall, feet a few inches away. Raise your arms into a “goal post” shape with elbows bent at 90 degrees and the backs of your hands touching the wall if possible. Slowly raise and lower your arms, like you’re making snow angels.
Why it helps
Opens the chest and strengthens the muscles that pull your shoulders back.
5. Seated Twist
This great midday stretch helps release the spine, and you don’t even have to leave your seat.
How to do it
Sit tall in your chair with both feet flat on the ground. Place one hand on the opposite knee and twist gently toward that side, looking over your shoulder. Hold for 3–5 breaths, then switch sides.
Why it helps
Increases spinal mobility and provides a quick refresh for your torso.
Make it a habit
These stretches don’t require equipment or a gym. In just a few mindful minutes, you can work your way toward a looser neck and shoulders. Try one or two every couple of hours, or build them into your morning and evening routines. Your neck, back and posture will thank you.
