4 ways to fix 'tech neck,' according to a physical therapist

Fixing "tech neck" is crucial for anyone who spends extended periods in front of a screen, as it can lead to chronic pain and restricted movement. According to physical therapist Patrick Suarez, OCS, SCS, the problem lies not with stretching, but rather with strengthening the muscles in the back of the neck.

The first step in correcting "tech neck" is to strengthen these muscles, which will help improve posture and reduce the likelihood of pain around the base of the neck and shoulders. To do this, Suarez recommends a series of upper back exercises that focus on maintaining proper alignment and promoting strength.

One exercise involves standing tall with your back against a wall and sliding your hands up towards the ceiling, squeezing your shoulder blades together at the top of the movement. Another exercise involves rotating your torso while seated in a half-kneeling position beside a wall.

For added benefit, Suarez also recommends doing row variations to target the muscles between and above the shoulder blade. These exercises can help improve upper back extension and promote better overall head posture.

Finally, there are four specific stretches that can be done prone, which target the muscles between, above and below the shoulder blade. These exercises can help improve upper back extension, promoting better overall head posture.

While these exercises may seem simple, it's essential to remember that they require practice and patience to see results. The key is to make small increments and work on improving your posture over time. With consistent effort, you can overcome "tech neck" and enjoy a healthier, more comfortable life.

I think its so important to focus on strengthening those muscles in the back of our necks when it comes to tech neck . People always talk about stretching, but honestly, I've found that just doing a few simple exercises like sliding my hands up against the wall or rotating my torso while seated can make a big difference . And its not just about fixing the problem, its about making posture a habit and being mindful of how we're sitting for long periods of time . Plus, I love that Patrick Suarez emphasizes the importance of patience and practice - we cant expect to see results overnight .

I'm totally obsessed with this new exercise routine for "tech neck" ! I mean, who wouldn't want to reduce chronic pain and improve their posture? It's like, so simple yet effective! Strengthening those muscles in the back of your neck is key, and I love how Patrick Suarez emphasizes proper alignment and promotion of strength. Those exercises sound kinda intense, but trust me, they're worth it ! I've already started trying them out, and my "tech neck" has been feeling way better lately . One thing that's got me thinking, though - we need to make these exercises more accessible and convenient for us tech-lovers who spend most of our days in front of screens . Maybe there's a portable exercise kit or something that could help? That would be amazing!

I totally get why people are struggling with this thing called "tech neck". Like, who doesn't spend hours staring at their screens? But seriously, the problem is that our muscles aren't really preparing us for all that sitting around. So, it makes sense that we'd end up with some chronic pain and restricted movement.

I think what's cool about this approach is that it's not just about stretching (although stretches are important too ), but actually strengthening the muscles in our necks. Like, imagine you're playing a video game all day and your shoulders get all hunched up - if those muscles aren't strong enough to support us, we're gonna end up with some serious discomfort.

I also love that there are these specific exercises you can do to target certain areas of the upper back. I mean, who knew there were even muscles between and above the shoulder blades? But seriously, it's all about finding what works for you and making it a habit. Like, if you're someone who spends 8 hours a day on their computer, you gotta make sure you're doing these exercises regularly to see any real progress. And honestly, it's worth it - I've already noticed some improvement in my own posture since I started paying attention to this stuff

Ugh, I'm so guilty of sitting in front of my screen for hours on end . But seriously, have you guys tried those upper back exercises? I think they're super helpful! Standing tall against the wall and squeezing those shoulder blades together really targets the muscles that need strengthening. And I love how Patrick Suarez emphasizes making small increments and practicing regularly - it's not about doing a million reps in one go, but just being more mindful of our posture throughout the day . I've already started incorporating these exercises into my daily routine, and I can feel the difference already .

omg have you guys ever noticed how hard it is to get a good night's sleep with those screens blinding us? I swear my neck hurts after just one hour of staring at that phone screen anyway back to tech neck... I was at the gym the other day and saw this girl doing yoga on her tablet like, what even is that? isn't it supposed to be about stretching or something? I'm no expert but from what i've seen strengthening those muscles in your upper back does seem to make a big difference. btw have you guys tried doing row variations while watching Netflix?

ugh, great news ... I mean, who doesn't love spending hours hunched over their laptop or phone? it's not like we're going to magically become better posture enthusiasts just because there's an exercise routine floating around on the internet. but hey, if you do decide to try out these upper back exercises, don't forget to breathe and enjoy the journey... of slowly building up your strength

I'm so sick of people walking around with their heads stuck in their phones all day! I mean, I get it, screens are necessary for work and stuff, but it's crazy how many people neglect their posture because of it. I've seen friends spend hours on the couch binge-watching Netflix without even moving, and it's like they're asking to develop this "tech neck" thing. The exercises mentioned in the article sound pretty legit though – strengthening those muscles in your upper back can make a huge difference. And it's not just about standing up straight, but also about being mindful of how you position yourself while sitting or working on your laptop. I've started doing some of these exercises myself and I can already feel the difference!

I'm so down for people talkin' about fixin' this tech neck problem! I mean, we've all been there, spendin' hours in front of screens and feelin' like our necks are gonna snap. But the thing is, it's not just about stretchin', it's about strengthenin' those muscles in the back of your neck . That's so important! I've seen people do some crazy exercises to "fix" their tech neck, but this guy Patrick Suarez makes sense - we need to focus on buildin' up that strength first.

And yeah, it might take a bit of practice and patience, but trust me, it's worth it . When you start seein' improvements in your posture and pain levels, you'll be so glad you stuck with it. I'm all about takin' care of ourselves, especially when it comes to our bodies . So let's get stretchin', strengthenin', and tech-neck-free!

You gotta try these upper back exercises if you spend all day staring at screens! My cousin's friend did this and now she can finally sit comfortably without feeling that dreaded "tech neck" pain . The thing is, it's not about just stretching, but strengthening those muscles in the back of your neck. I was doing the wall slide exercise with my friends last weekend and we were all like "whoa, this hurts... in a good way?"

Just remember to do it slow and steady, don't wanna strain yourself . And hey, have you tried using a standing desk? That thing has changed my life!

ugh gotta try this one, been slouching at my desk for ages i mean, it makes sense that its not just about stretching but also strengthening those muscles in the back of the neck... been using wall slides to work on that... and row variations are a game changer

ugh i know what u mean by tech neck lol i've been there too it's like ur body is literally stuck in that one position for hours on end but yeah i think strengthening the muscles in the back of the neck makes total sense now it sounds simple enough but it's def not something u can just do once and forget about gotta be consistent & patient, right? ugh my neck hurts just thinking about sitting in front of the screen for too long

I'm so done with people thinking that stretching is the solution to fixing their "tech neck". I mean, come on, it's like trying to fix a broken chair by just bending the legs. No, no, no! The real issue is strengthening those weak muscles in your upper back. It's all about building up that posture and being mindful of how you're using your body. And yeah, exercises might seem simple, but trust me, it takes practice to see results. Don't expect to be a "tech neck" no-more overnight, it's time to put in the work!

I'm all for people taking steps to fix their "tech neck" problems... I mean, who doesn't want to be able to sit comfortably in front of a screen without feeling like their neck is gonna give out on them? But let's be real, it's not just about stretching or doing some quick exercises and voilà! You're good as new. It sounds to me like Patrick Suarez is saying that the real key is strengthening those muscles in the back of your neck, which makes total sense... but it also kind of sounds like a lot of work? I mean, who's got time to dedicate to exercising and practicing good posture every day?

I think I just got a crick in my virtual neck from reading about tech neck . But seriously, who knew strengthening those muscles in the back of our necks was key to solving this problem? It makes sense though, kinda like how you need to build those arm muscles if you wanna be able to lift heavy stuff (just kidding, don't do that). Anyway, these exercises sound pretty simple, just gotta make sure I remember to squeeze my shoulder blades when I'm scrolling through social media . My neck is already getting a bit tired from all the memes I've been reading .

OMG u guys I'm literally so glad this news came out! "Tech neck" has become such an epidemic nowadays, especially with everyone stuck behind their screens all day . I've been experiencing some pain in my neck and shoulders myself, but now I know what to do about it ! Patrick Suarez's exercises are super easy to follow and don't require any fancy equipment or gym membership . Just make sure to start slow and be patient with yourself, 'cause strengthening those muscles takes time . And honestly, even if you're not experiencing any pain right now, doing these exercises can actually improve your posture and reduce discomfort over time . Let's all take care of our necks and backs, folks!

I'm not convinced about these exercises being the magic solution for 'tech neck'. I mean, have you seen all the people doing these stretches in social media? They're always like 'look at me, I'm strengthening my upper back!' But are they actually seeing results or is it just a pretty face?

I think it's more about making lifestyle changes, like taking regular breaks to move around, using ergonomic chairs and monitors, and adjusting your workspace to reduce strain on your neck. Strengthening those muscles might be helpful, but let's not forget that exercise is just one part of the equation .

And what about people who can't do all these exercises? Like, I have a lot of friends with chronic pain or mobility issues and they're totally out of commission when it comes to doing 'tech neck' stretches . Do we need to adapt these exercises for them too?

You know I used to spend hours in front of the screen back in my gaming days . Now that I'm retired, I realized how much it affected my upper body. It's crazy how strengthening those muscles in the back of your neck can make such a huge difference! Those exercises from Patrick Suarez sound like a breeze compared to the constant stretching and yoga I used to do trying to fix my posture.

It's all about consistency and patience, right? You gotta keep at it for weeks or even months to see real results. But trust me, it's worth it! No more sore shoulders or neck pain . Now I can sit comfortably in front of the TV without feeling like I'm going to collapse .

The most surprising thing is that it's not just about the physical benefits – it also changed my whole mindset on posture and body awareness . It's funny how you don't even realize you're doing something wrong until someone tells you or you see the effects on your own body .

Ugh , I'm so over all these fitness articles telling me what exercises to do to fix my "tech neck". Can't we just have a feature that automatically adjusts our screen's angle or something? Like, would it be too much to ask for an iPhone with a built-in AI assistant that tells you when your posture is bad and suggests some gentle stretches on the go?

And another thing, why do I have to download some app or workout program to even get these exercises? Can't I just get this info from my phone's built-in health features like, say, Apple Health or Google Fit? They already track all my activity levels and sleep patterns, so why not include a posture analysis feature too?

It's just so frustrating when I'm trying to relax on my couch with Netflix and suddenly my neck starts hurting. Like, why did it have to be this hard to take care of our own physical health?!