“Tech Neck”

Last week’s blog I talked about the number one pain complaint for 2022….”Tech neck”

With the many folks who have transitioned to working from home since the start of the pandemic, this has been the number one issue I have witnessed in my practice this year.


In addition to making ergonomic modifications to your set up, considering a standing desk and taking breaks throughout the day, today I am sharing 3 helpful stretching ideas that you can apply daily to help relieve that discomfort and counter the time you spend sitting, gazing at your computer.

Upper trap releases 

While laying on a yoga mat, place a small therapy ball at the areas of tenderness at the back of your shoulder and wait for 3-5 minutes. Then move the ball to another area and repeat. 

Whole body opening

Lay over a pool noodle or rolled up towel. I like these options better than a foam roller because they have some give and are not too big. Be sure your neck is properly supported and experiment by placing your arms out to the side and wait for 3-5 minutes.

Dural (Spine) stretches 

Sit back on your heels and place your arms out front. Imagine you are telescoping your arms (trying to make them longer). In yoga they call this an “active stretch” rather than passive. Experiment with flexing to one side or the other and wait for 3-5 minutes.