Tech Neck Exercises: 7 Effective Stretches to Fix Forward Head Posture

If you spend most of your day staring at a computer screen or scrolling on your phone, chances are you’ve experienced tech neck. Also referred to as “text neck” or “computer neck syndrome,” it occurs when the posture of your head tilts forward while using a screen, putting stress on your neck and upper back muscles.

The good news? With the right tech neck exercises, you can start feeling relief in just a few minutes a day. Continue reading to discover 7 simple yet powerful yoga-based tech neck stretches designed to reverse forward head posture, reduce muscle tension, and restore alignment. These exercises are safe, effective, and ideal for office workers who want to ease discomfort and prevent long-term damage.

What Causes Tech Neck?

Tech neck—the forward head posture and stiffness you feel after hours of screen time—is more than just a nuisance. Research suggests that the average American spends around 5 hours on their phone every day. Add this to the time spent hunched over your screen and keyboard, and it is no surprise that the muscles in your neck and shoulders end up feeling stiff and achy. 

In more serious cases, this can lead to cervicalgia, a medical term for chronic neck pain that can radiate into the shoulders and upper back. This constant strain leads to tight shoulders, a sore upper back, and misaligned posture, all of which can worsen over time if left unchecked.

The good news? Incorporating targeted exercises for tech neck into your daily routine can both reverse the damage and prevent it from returning.

7 Best Tech Neck Exercises

These yoga-inspired movements aren’t just stretches — they’re posture resets. Each one is carefully chosen to counteract forward head posture, relieve tension, and build strength in supporting muscles. These include:

1. Cat-Cow Stretch
2. Cobra Pose
3. Standing Forward Fold
4. Thread the Needle Pose
5. Dolphin Pose
6. Fish Pose
7. Supine Spinal Twist

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This tech neck exercise improves the mobility of the neck, spine, and back. By alternating between arching and rounding your back, you can relieve stiffness and promote better posture.

1. Come onto all fours with wrists under shoulders and knees under hips.
2. Inhale, arch your back, and lift your tailbone and head (Cow).
3. Exhale, round your spine, and tuck your chin toward your chest (Cat).
4. Flow between these two movements for 8–10 breaths.

2. Cobra Pose (Bhujangasana) 

Cobra pose is a great exercise for tech neck as it stretches the chest, neck, and spine. This pose helps open up the chest and counteracts the forward hunch caused by long hours of desk work.

1. Lie on your belly, legs extended, palms under your shoulders.
2. Press into your hands and gently lift your chest off the floor.
3. Keep your elbows slightly bent and your shoulders away from your ears.
4. Hold for 15–30 seconds, breathing deeply.

3. Standing Forward Fold (Uttanasana)

This yoga exercise helps release tension in the neck, shoulders, and spine. It also improves circulation and flexibility while alleviating tightness caused by sitting for long periods.

1. Stand tall, feet hip-width apart.
2. Hinge at the hips and fold forward, letting your head hang heavy.
3. Bend knees slightly if needed.
4. Stay for 5–10 breaths.

4. Thread the Needle (Urdhva Mukha Pasasana) 

This is a deep upper-body twist that targets the shoulders, traps, and upper spine — areas where tech neck pain concentrates.

1. From all fours, slide your right arm under your left, palm up.
2. Rest your shoulder and ear on the floor.
3. Keep hips lifted and stretch the left arm overhead or on the floor.
4. Hold for 30–60 seconds, then switch sides.

5. Dolphin Pose (Ardha Pincha Mayurasana)

This stretch targets the neck, shoulders, and upper back, helping to relieve tension while improving flexibility and strength in the upper body. It also counteracts the hunched posture caused by sitting for long hours.

1. Start on your hands and knees.
2. Lower your forearms to the floor, keeping your elbows shoulder-width apart.
3. Lift your hips towards the ceiling, creating an inverted V-shape with your body.
4. Hold for 30 seconds to 1 minute.

6. Fish Pose (Matsyasana) 

This exercise opens up the chest and stretches the neck, helping to release tension and improve posture. It’s an excellent counterpose for those who experience neck stiffness from prolonged desk work.

1. Lie on your back with legs extended.
2. Place hands under hips, elbows close together.
3. Press into your elbows and lift your chest.
4. Let your head gently drop back, keeping weight mostly on your arms.
5. Hold for 20–30 seconds.

7. Supine Spinal Twist (Supta Matsyendrasana)

This gentle spinal twist relieves stiffness in the neck and upper back while helping to promote better spinal alignment. It’s perfect for unwinding after a long day at the desk.

1. Lie on your back and hug your knees to your chest.
2. Drop both knees to one side, extending the opposite arm out.
3. Gaze gently in the opposite direction if comfortable.
4. Hold for 1–2 minutes on each side.

Incorporating these tech neck exercises into your daily routine can help alleviate the discomfort caused by prolonged sitting and desk work. Not sure how to do them right? Book a free 1-on-1 session with a certified coach today!

How to Create Your Daily Tech Neck Exercise Routine

Consistency is key when it comes to correcting tech neck. You don’t need a full yoga class — just a few minutes at key points in your day can make a big difference. Here’s how to build an easy, effective routine that fits into a busy schedule:

Morning (5 minutes)
Start your day with movement to reset your posture before the screen time begins.

• 1 min: Cat-Cow Stretch
• 1 min: Standing Forward Fold
• 2 min: Fish Pose
• 1 min: Supine Spinal Twist
  
  

Midday Breaks (2–3x daily, 3–5 minutes each)
Use short movement breaks to relieve tension and realign your spine.

• Thread the Needle or Dolphin Prep
• Cobra Pose
• Seated Cat-Cow or neck rolls (desk-friendly)

Evening Routine (10 minutes)
Unwind and release deeper tension from the day.

• 2 min: Cobra Pose
• 2 min: Fish Pose
• 2 min: Thread the Needle
• 2–4 min: Supine Spinal Twist with deep breathing

Prevention: How to Avoid Tech Neck While Working

While tech neck exercises are powerful for relief, prevention is the long-term solution. Small changes in how you work can dramatically reduce the strain on your neck and shoulders.

Set Up an Ergonomic Workspace

• Keep your screen at eye level to avoid tilting your head forward.
• Use a chair with back support and keep your feet flat on the floor.
• Consider using a standing desk to alternate positions.

Take Regular Movement Breaks

• Stand up, stretch, or walk for 1–2 minutes every 30–60 minutes.
• Do 1–2 yoga poses from your tech neck routine to reset posture.
• Try the Pomodoro technique to structure these breaks naturally.

Practice Mindful Posture Cues

• Gently tuck your chin to align your head with your spine.
• Roll your shoulders back and down.
• Imagine a string lifting the crown of your head toward the ceiling.

Conclusion

Doing tech neck exercises consistently is the first step, but doing them correctly and safely is what delivers lasting relief. That’s where personalized yoga instruction makes all the difference.

Personalized yoga instruction gives you real-time feedback on your alignment and posture, helping you perform each movement safely and effectively. It also allows for custom sequences tailored to your unique neck pain triggers and daily habits. Plus, having a dedicated teacher offers the accountability and encouragement needed to build a consistent, results-driven routine.

Our certified yoga instructors specialize in helping office workers ease tech neck pain with targeted sessions. Book a free 1-on-1 session with a coach today and see the difference personalized sessions can make!

Frequently Asked Questions

How often should I do tech neck exercises?

For best results, practice tech neck exercises daily, even if just for 5–10 minutes. Short breaks throughout your workday, combined with a longer evening routine, can help prevent pain from returning.

Can tech neck exercises fix forward head posture?

Yes! When done consistently and correctly, exercises like Cat-Cow, Cobra Pose, and Fish Pose can help realign the spine, strengthen postural muscles, and reverse forward head posture over time.

Which tech neck exercises work fastest?

While results vary, Cobra Pose and Thread the Needle often deliver immediate relief by opening the chest and releasing upper back tension. However, sustained posture improvement comes from a regular routine.

Are there tech neck exercises I can do at my desk?

Absolutely. Try seated Cat-Cow, shoulder rolls, and gentle neck tilts every hour. You can also do a Standing Forward Fold using your desk as support for a midday reset.