Top Yoga Asanas to Reduce Tech Neck and Restore Your Posture

In today’s world, many of us suffer from piercing tech neck issues. Indeed, tech neck can be defined as the stiffness you feel or that forward head posture people develop after hours of screen time. Some of the main reasons include increased use of phone and other digital gadgets. Also known as “computer neck syndrome” or “text neck”, this problem arises from putting too much stress on our upper back muscles and neck.

However, there are some effective and safe yogic postures that can help us reduce muscle tension and even restore alignment. In this article, we will explore these powerful postures and also understand how they can reverse tech neck. Let’s go.


By stretching our upper body almost entirely, this exercise provides great relief to our neck. Usually what happens is the long hours of desk work make people hunch forward unconsciously. What this posture does is, it opens up the chest and counteracts this problem.

Steps:

1. First you have to lie on your belly with extended legs. Keep palms under your shoulders.
2. Then, gently lift your chest from the floor by pressing your hands on the floor.
3. Remember to keep your shoulders away from the ears. Elbows should also be kept with a slight bent
4. By breathing in and out deeply, hold this posture for 15-30 seconds in the beginning. You can gradually increase the duration as you get more experienced.

Basically, this yogic posture works as a counterpose to the forward hunch that we might have developed through prolonged office work. If you consistently practice this pose, the improvement of your posture is almost certain. By stretching the neck and opening up our chest, this posture will also help us release tension.

Steps:

1. Start in shavasana.
2. Then by maintaining your elbows close together, bring your hands below the hips.
3. Slowly raise your chest. This should be done by pressing into your elbows.
4. At the same time, by keeping most of the weight on your arms, allow your head to drop back. This should be done gently and beginners are recommended to do it under the observation of experts.
5. Remain in this position for 20-30 seconds.

This posture straightens out the bend created by looking at our phone for extended periods. Target body parts include whole upper back, shoulders and neck. It is also worthwhile to note the important benefits it brings about, namely improved flexibility, strengthening of our upper body and tension relief.

Steps

1. Begin with shavasana or by lying on your back with extended legs.
2. Then keep your elbows in shoulder-width apart and bring down your forearms to the floor.
3. Then the key step which is to shape your body into an inverted V by lifting your hips towards ceiling.
4. Maintain the posture for 30 seconds to 1 minutes. As said earlier, you can increase the duration slowly.

This gentle spinal twist is a movement that our body doesn’t receive frequently. But the truth is, this a great stretching for our upper body and belly and, in fact, our body literally craves for this posture. Two key benefits that we will be reaping through this posture include better spinal alignment and relief from stiffness. This posture is a great way to unwind after a long day at the desk as it also reduces our mental stress by stretching numerous muscles.

Steps:

1. Start by lying on your back. Then slowly hug your knees by pushing it onto your chest.
2. Extend the opposite arm out. Steadily drop both your knees to one side.
3. If you are comfortable, gaze gently in the opposite direction.
4. On each side, try to hold for 1-2 minutes

These 4 postures in itself, if practised consistently, have the power to reverse your tech neck problem. Create a timetable in which you can practice 2 postures in the morning and 2 in the evening. Start today itself and experience the difference for yourself.

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Frequently Asked Questions (FAQs)

1. How to minimize tech neck?
   To minimise tech neck, keep screens at eye level, hold devices up to your face, take frequent breaks and stretch frequently.
2. How to sleep to reduce tech neck?
   To reduce tech neck while sleeping focus on keeping your head in alignment with your spine by sleeping on your side or back with supportive pillows. Avoid stomach sleeping and ensure your mattress supports your natural posture.
3. Can massage help tech neck?
   Massage is very effective for tech neck. It relieves tight muscles, improves circulation, reduces pain, and helps restore posture.