Eliminate 'tech neck'

Editor's note: This entry comes from Firelands Health's ongoing Empower Blog. Empower is a place for patients, families and Firelands staff to share their experiences, according to a health care organizational statement. SANDUSKY — Excessive device use can result in tight neck muscles and a forward head posture, commonly referred to as "tech neck." Extended time spent looking down at screens encourages forward head movement and rounded shoulders, creating muscle imbalances. This poor alignment can lead to chronic neck pain, headaches and other long-term effects. By incorporating specific exercises and adopting healthier habits, you can improve your posture. At-home exercises for improved neck alignment Focus on strengthening the back and improving neck alignment. Perform two to three sets of each exercise between three and four times a week: • Chin tucks — Sit upright, gently pull your chin straight back as if making a subtle double chin without tilting your head down. Hold for 5 seconds. Repeat eight to 12 times. • Prone retractions — Lie face down on a bed or floor. Gently lift your chest/upper back slightly off the surface, squeezing your shoulder blades together and keeping your chin slightly tucked. Hold for 5 seconds and repeat eight to 12 times. • Wall angels — Stand against a wall with your back flat. Place your arms against the wall in a goalpost, or 90-degree, position, then slowly slide your arms up and down, keeping your forearms and hands against the wall as much as possible. Repeat 10 times. Stretches for relieving 'tech neck' Incorporate stretches to alleviate tension and support better posture. Complete two to three rounds of each exercise per side: • Upper trapezius stretch — Gently tilt your head to the side, bringing your ear toward your shoulder, until you feel a light stretch along the opposite side of your neck. Hold for 20 to 30 seconds and repeat on both sides. • Levator scapulae stretch — Turn your head 45 degrees to one side, then tuck your chin toward your armpit until you feel a stretch in the back of your neck/shoulder area. You can use your hand for gentle assistance. Hold for 20 to 30 seconds and repeat on both sides. • Pec doorway stretch — Place your forearms on a door frame with your elbows at a 90-degree angle. Step forward slightly with one foot until you feel a stretch across your chest/pecs. Hold for 20 to 30 seconds. Ergonomic and posture tips Small, simple adjustments can foster better posture throughout your day: • Ergonomics — Position your computer screen so the top third is at eye level. Use a supportive chair and keep your wrists in neutral positions while typing. • Posture checks: Set a timer to regularly check your alignment. Your ears, shoulders and hips should be stacked vertically. • Movement: Take short breaks often, aiming for every 30 to 60 minutes. When using your phone, lift it closer to eye level instead of dropping your head. When to seek help With regular practice, you can experience reduced neck tension and improved posture in a few weeks. Consistency is essential for lasting benefits. If pain persists for more than six weeks, or if you experience severe symptoms, consult a health care professional for personalized guidance. They might refer you to physical therapy for guided posture correction, stretches and strengthening exercises.