This Simple Exercise Eliminates 'Tech Neck' in Five Minutes a Day
Unfortunately, a pain in the neck is a common experience for many of us in this technology-driven world.
"Tech neck—or text neck—is a term commonly used to describe neck pain or stiffness caused by looking down at all the devices that rule our lives," says Dr. Milica McDowell, DPT, the vice president of operations at Gait Happens.
The good news? You don't have to divorce the devices—some of which may help you stay employed—to nix tech neck pain. One physical therapist on Instagram, Claire S (@physioclaire), recently posted a quick trick to relieve tech neck: chin tucks.
"I will not rest until everyone knows about this," Claire writes in her caption. A text overlay on the video of her lying on a mat with a pink ball reads, "When you learn that giving yourself a double chin for five minutes every day can help dramatically improve rounded shoulders, forward head posture, headaches and neck tension."
More than 18,000 people have liked the video, but we all know Instagram and other social media platforms are hit or miss for health advice. With that in mind, we had an IRL conversation with Dr. McDowell about whether chin tucks can help with tech neck, top tips for doing them and whether you need that bright pink ball. She also offered ways to prevent tech neck in the first place.
Related: This Simple Trick Could Improve Your Shoulder Mobility in 2 Minutes or Less
What Causes Tech Neck?
We can attribute "tech neck" to our less-than-ideal posture when using our devices. "When we tilt our heads forward and down to look at a screen, it increases stress on those neck muscles that hold your head upright," Dr. McDowell says. For every inch your head moves forward, the pressure on your neck muscles increases significantly."
Likewise, for every minute (or 20) you spend on the device, the greater the pressure. "Prolonged periods in this position—hello, doom scrolling—can lead to muscle fatigue, strain, and over the long term, postural imbalances," Dr. McDowell says.
How to Ditch Tech Neck in Five Minutes Per Day
Dr. McDowell agrees with Claire: Lying chin tucks are a simple way to nix that pain in the neck caused by technology. "Chin tucks are a simple exercise to help alleviate tech neck by strengthening the stabilizing muscles at the front of the neck and lengthening the muscles on the back side of the neck," Dr. McDowell says.
While Claire posted a video on her Instagram account detailing lying chin tucks, Dr. McDowell has tips for people who prefer to follow along in writing.
How to do chin tucks:
Start by lying on a mat in a comfortable position. Look straight up toward the sky or ceiling.
Slowly draw your chin straight back towards your neck. "Imagine you’re trying to create a double chin," Dr. McDowell says. "Your head should move back, but your eyes should remain level. Don’t tilt your head up or down."
Hold the position for five to 15 seconds. "The goal is to feel a gentle stretch at the base of your skull—think being taller [with your] neck longer—while also feeling the muscles in the front of your neck working," Dr. McDowell says
Relax and return to the starting position to release the hold.
Perform 10 to 15 repetitions two to three times per day.
Related: Do This Workout a Few Times a Week and You'll Burn Fat in Your Sleep
Extra Tips to Keep in Mind When Performing Chin Tucks
1. Incorporate breathing
Dr. McDowell suggests taking a few deep breaths before starting and while in the hold position. "Breathing exercises have shown to reduce postural stress," she says.
You don't have to make it fancy. Simple breathing—in and out through the nose—will do.
2. Try a different visual
If the double chin idea isn't doing it for you, try something else.
"I like to cue 'keep your nose pointed at the ceiling,'" Dr. McDowell says. "You can also imagine you are reaching the top of your head away from your shoulders like you are trying to grow taller."
3. Shaking is normal
Shake to change applies here. "Shaking...just means you have some endurance training work to do on those front muscles," Dr. McDowell says. "Keep at it, and this will go away in four to six weeks of continued practice."
4. Swap the ball
You don't need a ball for chin tucks.
"Chin tucks can be done without any equipment," Dr. McDowell says. "However, a small exercise ball or a rolled-up towel between your neck and the floor is used to provide feedback to ensure you're doing the movement correctly."
She recommends a smaller ball than the one used in the video.
5. Avoid pitfalls
Good form is critical—you want to improve tech neck with chin tucks and not make it worse. Dr. McDowell advises you to:
Avoid tilting your head up or down (Keep the eyes level instead).
Keep the nose pointed toward the ceiling.
Use slow, controlled movement to avoid strain.
Relax the shoulders by keeping them down and away from the ears.
Avoid pushing the chin forward (Focus on drawing it back).
Related: The One Popular Exercise Move a Physical Therapist Is Begging People Over 50 to Stop Doing
How to Prevent Tech Neck (Seriously)
1. Mind your posture
Maintaining good posture is the best way to ward off tech neck.
"Keep devices above your collarbone," Dr. McDowell says. "When reading or scrolling on your phone, the ideal position to hold the device is at face height so you can keep your neck in neutral."
2. Take breaks
Breaking up with your phone may be a pipe dream. Taking a breather is more practical. "Follow the 20-20-20 rule," Dr. McDowell says. "Every 20 minutes, take a 20-second break and look at something 20 feet away."
3. Raise your screen
Raise a glass to this tip.
"Elevate your computer screen to eye level," Dr. McDowell says. "The eyes should look at the two-thirds mark of the screen to reduce the need to tilt your head forward. If you work on a laptop, invest in an accessory monitor and prop it up on a stand or books."
3. Seek help
Sometimes, neck pain is more complicated and requires more TLC than a five-minute daily trick. "If you have persistent neck pain or issues like numbness or tingling in your arms or hands, a consult from a doctor of physical therapy in your area can help you get a customized plan to get you on your way," Dr. McDowell says.
Next up: 'My Cardiologist Dad Swears By This One Super-Simple Habit, and Now I Do It Every Day'
Source
Milica McDowell, DPT, the vice president of operations at Gait Happens
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