Yoga for Tech Neck

Whether you’re working at a computer all day or thumbing through social media on your phone, we all spend a lot of time crouched over various devices. Holding our upper bodies in these positions hour after hour, every day, can lead to muscle pain and stiffness or “tech neck”.  

Good news - yoga can help! Try these 5 moves to help lengthen and stretch your neck and chest muscles. They’re super easy to do, so feel free to use them throughout the day when you need them most. 

Ear to Shoulder Neck Roll 

• Come to a comfortable seat and rest your hands on your knees 

• Drop your left ear toward your left shoulder 

• Inhale here. Exhale, slowly roll your head toward your chest and circle your head to the right 

• Lift your head back to center

• Drop your right ear toward your right shoulder 

• Inhale here. Exhale, slowly roll your head toward your chest and circle your head to the left 

• Lift your head back to center 

• Repeat 3 times on each side 

Back Bend with Neck Pull (In Sanskrit: Anuvittasana)  

• Stand up tall (or you can come down to your knees if that’s more comfortable)  

• Weave your fingers together to create a basket grip around the back of your head  

• Close your arms toward your ears and point your elbows forward  

• Inhale here. Exhale, press your head into your hands as you slowly lift your gaze up   

• Take a few breaths in this position and on an inhale, slowly roll up to stand  

• Release your hands by your sides 

Sphinx Pose (In Sanskrit: Salamba Bhujangasana)

• Lie on your stomach 

• Place your elbows under your shoulders and extend your forearms parallel to one other 

• Inhale, press into your forearms, lift your torso off the mat into a slight backbend 

• Breathe as you gaze slightly down to feel the stretch through your upper spine 

• Exhale, lower your torso down  

• Repeat 2-3 times 

Alligator Pec Stretch

• Lie on your stomach and extend your arms out to a “T”. Bring your right ear to your mat or the ground 

• Bring your left hand under your left shoulder  

• Inhale here. Exhale, push into your left hand to roll your chest open toward the ceiling 

• Plant your left foot behind your right leg for stability and take 3 deep breaths  

• Slowly roll back to center  

• Repeat on right side

Belly-Down Corpse Pose (In Sanskrit: Savasana) 

• Lie on your stomach with your arms stretched long by your sides 

• Bring your left ear to your mat or the ground as you gaze right, rest here for 3-5 breaths 

• Bring your forehead to your mat or the ground 

• Bring your right ear to your mat or the ground as you gaze left, rest here for 3-5 breaths 

Allow your neck, shoulders and chest to feel more open and relaxed. Remember to keep your posture aligned and your spine stacked while sitting during the day and use these moves whenever you need a boost!    

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