Have you heard of “Tech Neck”?

It used to be an issue associated only with those who worked in the tech industry or at a desk working with computers. But today, thanks to cell phones, it affects anyone, at any age. It is our “new norm”, and honestly our bodies have not evolved to adapt to this new human condition. So in the meantime, we need to help our bodies out.

We place physical demands on our spines, joints and muscles by holding these unintuitive positions for many hours. While improving posture and limiting screen times are important, the most effective ways to manage and prevent the discomforts of Tech Neck is stretching & massage.

If you add stretching warm-ups before you start your screen time and throughout your day, it can be a game-changer. Yes, warm-ups! “Warm-up” is defined as a light physical or mental activity done before a more strenuous activity to prepare the body, which reduces injury risk and improves performance. We need to normalize preparing our bodies for the daily physical demands of being stationary (and on our devices). Our bodies just weren’t built for this. And yes, I do actually classify screen time as “strenuous activities.”

But, What is Tech Neck?

Tech Neck (AKA Text Neck) refers to the strain and tightness that builds in the neck and upper back from repeatedly looking at screens. Surprisingly, a human adult head has some weight to it, and when it’s tilted forward to look at a phone, tablet, or laptop, the force on the neck can increase dramatically (like up to 60 pounds of pressure). Even a slight degree of forward head posture increases stress on the posterior and lateral neck muscles, as well as an increased compressive load on your cervical spine. Prolonged use of these devices results in static positional angles that strain your neck muscles, causing discomfort and irritation. 

Tip for Tech Neck

Tip One: Stretching

I am a staunch advocate of stretching. But, it is not just about flexibility, it’s one of the most effective ways to restore/retain muscular balance, and prevent restrictive patterns.

Stretching can help with Tech Neck,

• It helps to lengthen shortened chest and neck muscles while keeping mobility to the upper spine.

• It helps reduce or prevent secondary patterns, like jaw compensation, mid-back pains, anterior shoulder rotation, and impingement issues.

• Helps improve body awareness. Stretching is a “system check” for your body. Keeping you conscious of where your body alignment is, making real-time corrections, and breaking the cycle of postural imbalances.

Tip Two: Orthopedic Massage Therapy

While stretching at home is essential, many people with Tech Neck need a more targeted approach to break the cycle of muscle tension, restricted movement, and pain. This is where orthopedic massage therapy plays a powerful role. 

Orthopedic massage therapy is a clinical, problem-solving approach that focuses on restoring function to soft tissue and joints affected by postural stresses or injury. 

For Tech Neck, massage offers several key benefits:

• Releases Muscle Tightness - Deep, focused work on the trapezius, levator scapulae, lateral neck muscles and suboccipital muscles, will help restore flexibility, quiet nervous system stresses, and reduce pain.

• Restores Range of Motion - Orthopedic massage techniques relax the supportive muscles of the cervical and thoracic spine, helping clients regain comfort and mobility.

• Addresses Compensation Patterns - Massage doesn't only address the primary areas of Tech Neck but it can treat secondary issues in areas like shoulders, mid-back and even jaw muscles.

Massage therapy is not just about “good vibes”, it’s also a corrective therapy that works hand-in-hand with stretching, strengthening, and posture retraining. When used together, these approaches create lasting relief and encourage better results.

Key Stretches for Tech Neck Relief

Here are some practical stretches based on standard rehab, physical therapy, and orthopedic massage therapy protocols. They are easy to add to your daily routine at home or at work.

Chin Tucks - to strengthen deep neck flexors and help realign the cervical spine

• Sit or stand tall

• Gently draw your chin straight back (not down), creating a “double chin” look

• Hold for 5 seconds. Repeat 10 times

Levator Scapulae Stretch - to target the muscles connecting the neck to the shoulder blades

• Sit upright and look down towards your armpit

• Use the same side hand to gently pull your head downwards

• For a deeper stretch, drop down the opposite shoulder (from where your head is turned)

• Hold 20-30 seconds on each side

Lateral Neck Stretch - to release side neck tension

• Tilt your head towards one shoulder (don’t let your shoulder lift up)

• Use the same side hand to gently increase the stretch

• Keep shoulders down but relaxed and hold for 20-30 seconds on each side

Neck Rotations - to release general neck tension

• Stand or sit with your head facing forward, then gently turn your head to one side, looking over your shoulder as far as comfortable

• Hold the stretch for 15-30 seconds and then return your head to the center

• Repeating on the other side by turning your head to the opposite side

• You can also try moving your head slowing in a full circle (moving your head into the full range of motion)

Don’t Forget the Scalp Massage.

Tension doesn’t stop at the base of your neck. Massage the back and sides of your head to release tension and pressure. Bonus, your hair follicles with thank you!

Consistency Matters More Than Intensity. 

If Tech Neck is already causing discomfort or limiting your mobility, don’t ignore it.

Stretching warm-ups and orthopedic massage therapy are powerful tools to combat the strain & pain of Tech Neck. Stretching daily prepares your body for strenuous activity, while massage therapy provides the deeper relief and professional guidance for long-term results.

Article written by Diana Gordon, LMT, OMMT

As a professional Licensed Massage Therapist for 23 years, I have had the privilege of learning, growing, and sharing with my clients. I am grateful to now share what I’ve learned with you. I’m not a doctor or pretend to be one, so if you have pre-existing conditions or any medical concerns, it is always best to first consult your medical physician before starting any treatment.

(For full article with reference contact cs@dianagordonlmt.com)