Soothe Tech Neck Fast with These 2 Simple Stretches

Dr. Alan Mandell demonstrates two simple stretches that can relieve upper back tightness in seconds. These techniques target muscles between the shoulder blades and neck caused by poor posture from smartphone/computer use.

1. Interlace fingers behind skull/base of neck
2. Bring elbows together in front of chest
3. Stand tall while pulling head forward gently
4. Hold 15-20 seconds for burning stretch sensation

1. Sit with crossed arms (back of hands on outer knees)
2. Spread legs while leaning forward
3. Maintain upright posture as stretch intensifies
4. Hold 30 seconds for between-shoulder-blade relief

Both techniques work by counteracting “tech neck” posture that strains upper back muscles. Dr. Mandell recommends doing these stretches whenever tightness occurs, emphasizing proper form over speed. Regular practice can prevent chronic neck pain and headaches linked to poor spinal alignment. These drug-free solutions help working Americans combat modern posture problems without expensive treatments.