Five stretches for 'tech neck' and shoulder tension

Desk workers - I see you!

So many of my clients are suffering with neck tension, shoulder pain and general upper back issues. This is often because of the demands of their busy desk-based computer jobs and sitting for several hours a day with an (often) inadequate desk setup.

Poor posture combined with a lack of good desk equipment can have a huge impact on our musculoskeletal system. But don't worry - I have some top tips for how to stretch our your muscles and improve mobility in your spine to alleviate some of these aches and pains.

The dreaded tech neck

Whether your job involves moving your body regularly or not, we are all guilty of being glued to our mobile phones while looking down instead of keeping our head in its neutral position. Technology has created new habits and the way we hold ourselves is changing.

Your head weighs around 5 kg (11 lbs). That's more than the average baby! When you tilt it forward to look at your phone or laptop, the strain on your neck increases dramatically - sometimes up to 20–30 kg of pressure.

That’s a lot for your neck and shoulders to handle and we need to be mindful of holding our phones or keeping our computers at eye level, to avoid unnecessary strain.

There's good news

As a massage therapist, I have so many conversations with clients about my recommended stretches for supporting desk workers (and tech addicts!). So, I thought I'd share five stretches for addressing tech neck, easing tension and even improving your posture (yes, that includes working on a neck hump).

Try these 5 stretches daily to combat tech neck

1. Wall Angels

A fantastic move to open up the chest and activate postural muscles.

How to: Stand with your back flat against a wall. Bend your elbows 90 degrees and press your elbows and wrists into the wall. Slowly move your arms up and down like you're making a snow angel.

Do 10–12 reps.

2. Chin Tucks

OK, so it's not the most flattering stretch, but it's effective! Subtle but powerful, this move helps realign your head and spine.

How to: Sit or stand tall. Gently tuck your chin straight back (like you’re making a double chin), then release.

Do 10–15 reps.

3. Forward Fold

Perfect for releasing neck and upper back tension.

How to: Stand hip-width apart, hinge at your hips, and let your arms and head hang heavy. You can cradle your head to deepen the stretch, or grab opposite elbows.

Hold for 30 seconds to 1 minute.

4. Thread the Needle

A feel-good stretch for your shoulders, neck, and upper spine.

How to: Start on hands and knees. Slide one arm underneath the other, resting your ear and shoulder on the floor. Breathe deeply.

Hold for 30–60 seconds per side.

5. Trapezius Stretch

Target tightness in your upper trapezius - one of the most overworked muscles in desk posture.

How to: Clasp one wrist behind your back. Tilt your ear toward the shoulder on the side of the free arm. You’ll feel a deep stretch along the side of your neck.

Hold for 20–30 seconds each side.

Make this your daily ritual

Save this for your next screen break - even just 5–10 minutes a day can make a big difference in how you feel, both physically and mentally. Incorporating this kind of movement into your day will improve circulation and if you can remember to breathe deeply while doing these stretches, you'll start to feel more relaxed and at ease.

These stretches are a brilliant way to extend time between massage sessions. If you need a little extra help, I’ve got your back - literally!

Book your next massage with me by emailing me at louise@louisepavonitherapies.com or texting or calling me on 07946 610223.