Nix neck and upper back pain with this simple move.
In today’s tech-driven world, many of us experience neck pain, often called “tech neck,” from looking down at our devices.
According to Parade, tech neck is caused by tilting our heads forward to look at screens, which strains our neck muscles.
Fortunately, you don’t need to give up your devices to get relief. A physical therapist on Instagram, Claire S (@physioclaire), shared a simple exercise called chin tucks that can help.
In her video, she explains that doing chin tucks for five minutes daily can improve posture and reduce neck tension.
To do chin tucks, start by lying on a mat and looking straight up. Slowly pull your chin back to create a double chin, hold for 5 to 15 seconds, then relax.
Repeat 10 to 15 times, two to three times a day. Dr. Milica McDowell, DPT, agrees that chin tucks are effective for relieving tech neck by strengthening neck muscles.
Dr. McDowell also shared additional tips: Incorporate deep breathing, visualize your nose pointing at the ceiling, and don’t worry if your muscles shake—it means you’re building strength. You can also use a small ball or rolled-up towel for support.
To prevent tech neck, Parade recommends maintaining good posture, taking breaks every 20 minutes, and raising your screen to eye level. If neck pain persists or you experience numbness, consult a physical therapist for a customized plan.
By following these tips, you can reduce neck pain and improve your posture without giving up your favorite devices.
Credit : Parade