Tech neck—the discomfort or pain in your
neck, shoulders, and upper back caused by prolonged use of smartphones, laptops, or tablets—is becoming a common problem. The good news:
Yoga can help alleviate the pain. Here are five simple asanas you can do in just
10 minutes.
1. Neck Stretches (Gently Rotate & Tilt) 🌀
· Sit or stand straight.· Slowly
rotate your neck clockwise and counterclockwise.· Tilt your
chin toward each shoulder gently.· Repeat
5–10 times to release tension.
2. Cat-Cow Pose (Marjariasana & Bitilasana) 🐱🐄
· Start on
all fours with hands under shoulders and knees under hips.·
Arch your back while inhaling (Cow) and
round your back while exhaling (Cat).· Improves
spinal flexibility and
relieves stiffness in the neck and upper back.
3. Thread the Needle Pose (Parsva Balasana) 🧵
· From all fours,
slide one arm under the opposite arm, lowering your shoulder and head to the floor.· Hold for
15–30 seconds, then switch sides.· Stretches
shoulders, upper back, and neck, reducing tension caused by slouching.
4. Chin Tucks (Cervical Retraction) 🙆
· Sit or stand straight with shoulders relaxed.· Gently
tuck your chin toward your neck without moving your shoulders.· Hold for
5–10 seconds, repeat
10 times.· Strengthens
neck muscles and improves
posture.
5. Bridge Pose (Setu Bandhasana) 🌉
· lie on your back with knees bent and feet flat on the floor.· Lift your
hips and chest toward the ceiling, keeping shoulders grounded.· Strengthens
upper back and neck-supporting muscles.· Hold for
20–30 seconds, repeat
2–3 times.
✅ Quick Tips for Tech Neck Relief:
· Take
frequent breaks from screens.· Maintain a
neutral spine while using devices.· Combine these asanas with
deep breathing for better results.· Consistency is key:
10 minutes daily can make a difference.
Bottom Line:
Tech neck pain doesn’t have to be permanent. With just
5 simple yoga asanas in 10 minutes, you can
relieve neck, shoulder, and upper back tension, improve posture, and prevent long-term discomfort caused by screen use.
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