Long hours spent scrolling on smartphones or working on laptops can leave the neck and shoulders feeling stiff and uncomfortable. This problem, commonly called text neck, is associated with prolonged periods of looking down at screens and maintaining the same posture.
Gentle stretching, strengthening exercises and regular movement breaks may help ease muscle tension and improve neck mobility. Here are six simple movements to consider adding to your daily routine.
1. Chin Tucks
Chin tucks help strengthen the muscles that support the neck and may help address forward-head posture.
Sit upright and look straight ahead. Gently draw your chin backwards, as if making a small double chin, without tilting your head down. Hold for three to five seconds, then relax. Repeat five to 10 times.
2. Gentle Neck Tilts
Neck tilts can help stretch the muscles along the sides of the neck.
Sit or stand with your shoulders relaxed. Slowly tilt your right ear towards your right shoulder without lifting the shoulder. Stop when you feel a gentle stretch, hold for 15 to 20 seconds and return to the centre. Repeat on the other side.
Avoid pulling your head down with your hand or forcing the movement.
3. Shoulder Rolls
Shoulder rolls help loosen the muscles around the shoulders and upper back after long periods of sitting.
Sit or stand comfortably and lift your shoulders gently towards your ears. Roll them backwards and downwards in a slow, controlled movement. Repeat five to 10 times, then change direction.
4. Across-the-Chest Shoulder Stretch
This stretch targets the muscles around the back of the shoulder, which can become tight during prolonged desk work.
Bring your right arm across your chest. Use your left hand to support it just above the elbow and gently draw it closer to your body. Hold for 15 to 30 seconds, then switch arms.
Keep the movement comfortable and avoid pressing directly on the elbow joint.
5. Upper Trapezius Stretch
The upper trapezius muscles connect the neck and shoulders and can feel tight after hours of screen use.
Sit upright with your shoulders relaxed. Slowly tilt your head towards one shoulder until you feel a mild stretch on the opposite side of your neck. Hold for 15 to 20 seconds, then repeat on the other side.
Keep your movements gentle and avoid stretching through pain.
6. Gentle Neck Rotations
Neck rotations can help maintain comfortable movement and reduce stiffness.
Sit upright and slowly turn your head to the right, keeping your shoulders facing forward. Move only as far as feels comfortable, return to the centre and repeat on the left. Perform five repetitions on each side.
Avoid quick movements or forcing your neck to turn further than it naturally can.
How to Prevent Text Neck
Exercises are only one part of managing screen-related discomfort. A few everyday changes may also help:
- Raise your screen: Hold your phone closer to eye level instead of continually looking down.
- Take regular breaks: Stand up, move around and change positions throughout the day.
- Adjust your workstation: Keep your computer screen near eye level and your shoulders relaxed while typing.
- Stay active: Regular walking and appropriate strengthening exercises can help reduce the time spent sitting continuously.
- Avoid prolonged fixed positions: Change your posture regularly rather than trying to maintain one supposedly perfect position all day.
When Should You Seek Medical Advice?
Stop exercising if you experience pain, dizziness, tingling or worsening symptoms. Seek medical advice if neck discomfort persists, limits your movement or repeatedly returns. New or progressive arm weakness, numbness or pain following an injury requires prompt medical assessment.
Gentle movement and better screen habits may help manage everyday neck stiffness, but persistent pain should not automatically be attributed to phone use. A healthcare professional can help identify the cause and recommend suitable treatment.