If you spend hours hunching over a computer or staring down at a smartphone, you've likely been plagued with the pain known as "tech neck." The condition is caused by repeatedly craning your head down and forward to look at a screen, applying excess pressure–up to
50pounds–on bones and muscle meant to handle only 10-12 pounds (the head's weight at neutral). It can feel like a strain at the neck, stiffness in the shoulders, might result in headaches, and can do worse damage to the spine over time.
The good news is you can condition your body to reverse "tech neck" pain and prevent further discomfort. We turned to Rothie Banzuelo, an elite personal trainer at
Crunch, to show us five exercises you can do at home. "Sitting behind a computer for hours a day will cause muscle imbalances called Upper Crossed Syndrome and Forward Head Posture that results in neck and back pain," she says, "These exercises will stretch the overactive and tight muscles, and train the body to keep the head back in correct alignment." For best results, do the following posture-improving sequence twice a day.
Baby Cobra
1. Begin by lying face down on the floor with your legs extended behind you. Keep your legs down and position your hands directly under your shoulders.
2. Keep your chin tucked, looking down on the floor, then slowly take your hands off the ground and squeeze your shoulder blades together.
3. Lower your upper body while staying in that position, then raise up and contract your glutes. Do this motion 10 times.
Floor Cobra with External Rotation
1. Begin by lying face down on the floor with your legs extended behind you. Keep your chin tucked and with your palms facing down and arms angled back so they form about 30-45 degree angle with the body.
2. Keeping your chin tucked, looking down, lift legs off the ground by squeezing your glutes, then squeeze your shoulder blades together as you lift the torso off the ground and rotate your thumbs so they are facing the ceiling. Repeat this motion 10 times.
Face Down with Scaption
1. Begin by lying face down on the floor with your legs extended behind you. Keep your chin tucked and straighten your arms in a V angle above your head with your palms facing down.
2. Keeping your chin tucked, looking down, lift your legs off the ground by squeezing your glutes, raising your arms and torso off the ground with your palms in and thumbs up. Repeat this motion 10 times.
Upward Facing Dog
1. Begin by lying face down on the floor with your legs extended behind you. Place your hands alongside your body, apply pressure to the ground, and lift your torso off the ground. Make sure your shoulders are aligned right above your wrist.
2. Open your chest to the ceiling and tilt your head back. Now, you are going to look to the left while you squeeze your right glute and press your right hip to the ground. Alternate sides for 10 repetitions.
Bird Dog
1. Start on your knees and hands directly below shoulders. Keep your spine in neutral position and look at the floor. Slowly extend your left leg behind you while reaching your right arm forward. Keep core engaged, hips and shoulders square and make sure your lower back doesn't arch.
2. Slowly return to starting position and repeat with opposite arm and leg. Repeat 10 times.
