Tech Neck Exercises: 5 Minute Reset
The Digital Age and a Healthy Spine
In an era where digital devices dominate our daily routines, 'tech neck' has emerged as a modern health dilemma, especially among Canadians.
A recent study revealed that an average Canadian spends more than 11 hours per day on digital devices, leading to a rise in posture-related spinal issues.
Screens aren’t going anywhere. Your neck doesn’t have to suffer.
Here’s the short answer to two questions we hear daily:
What is the fastest way to get rid of a tech neck?
Start with a 5 minute routine done daily at work, plus a few posture tweaks.
Can you reverse tech neck hump?
In many cases you can meaningfully improve posture, comfort, and function with consistent mobility + strength habits and an ergonomic setup—earlier is better, but change is possible at any age.
Follow below for our proven five-minute tech neck exercises routine.
A 3–5 minute micro-routine done daily beats marathon stretches once a week.
Use posture resets + mobility + light strength (no gear needed) to calm symptoms and restore movement.
Print our one-page PDF and tape it beside your monitor for quick wins—consistency is everything.
If your pain worsens, goes numb/tingly, or radiates down an arm, get assessed by a clinician.
Key Tech Neck Exercises (Type 1)
1) Head Extensions
Sit tall; draw your head straight back (ears over shoulders).
Hold 5–10 seconds; repeat 10–15 times.
Think “back, not up.” Keep jaw relaxed.
Why it helps: reverses forward-head creep from laptops and phones.
2) Wall Angels
Stand with your back to a wall; ribs down, spine tall.
Slide arms up/down like snow angels, elbows/wrists against the wall as able.
Do 8–12 slow reps; breathe out on the way up.
Don’t force the range; smooth is better than perfect contact.
Why it helps: re-trains shoulder + thoracic alignment after long sits.
Key Tech Neck Exercises (Type 2)
1) Thoracic Extension
Clasp hands behind your head.
Gently arch your upper back over the chair and look up.
Hold 10–15 seconds; repeat 3–5 times.
Keep the motion in your mid-back, not your low back.
Why it helps: counters slouching, opens ribs for easier breathing.
2) Side Neck Stretch
Tilt ear to shoulder; keep shoulders level.
Gentle hand assist if needed—no forcing.
Hold 30–60 seconds per side; breathe slow.
You should feel a mild stretch, not pain or tingling.
Why it helps: calms overworked upper-trap muscles.
Key Tech Neck Exercises (Type 3)
1) Scapular Squeezes
Arms slightly out; pinch shoulder blades together.
Hold 6 seconds, relax, and repeat 10–15 times.
Think “down and back,” not shrugging.
Why it helps: wakes up postural muscles that hold your head over your spine.
Tiny doses add up—this is the fastest way to keep shoulders from rounding.
2) Doorway Chest Stretch
Forearms on the door frame; step forward gently.
Feel a stretch in chest/shoulders; no numbness or sharp pain.
Hold 60 seconds; breathe.
Adjust elbow height to shift the stretch.
Why it helps: opens tight pecs that pull the head forward.
Key Tech Neck Exercises (Habits)
Five-minute routine. Daily. That’s it. If you do these once daily, you’re already ahead of 95% of people.
Micro-break Cadence
Every 60 minutes minimum, every 45 ideally.
Move for 45–60 seconds: walk to the door, refill water, or do 3 moves (head extension ×5, scap squeezes ×10, thoracic extension ×3).
Keep your head stacked over your spine—bring devices up to your eyes.
Raise the screen. Lower the shoulders. Uncross the legs.
Repeat tomorrow!
Desk Setup Cheat Sheet
Screen at eye height; top third of display at or just below eye level.
Keyboard close; elbows ~90°, shoulders relaxed.
Chair: hips slightly above knees; back supported.
Phone: lift to eye level; avoid lap-looking marathons.
Save this page, and print the PDF above for your workstation.
Booking & resources
Prefer a plan tailored to your job or sport? It’s easy to Book with Axiom Chiropractic—scan the QR on the PDF!
New to our clinic? Start at Chiropractor Calgary to learn how we keep care gentle and practical.
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