Fitness
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July 25, 2023
Posture Fix: 3 Stretches to Correct 'Tech Neck' and Shoulder Hunch
Physiotherapist-approved moves to undo damage from sitting and scrolling.
Dr. Emily Park
Orthopedic Physical Therapist
Why Modern Posture Matters
The average head weighs 10-12 pounds. At a 45° angle (common phone-viewing position), your neck bears 49 pounds of pressure - equivalent to carrying a 5-gallon water jug on your head.
Clinical Findings:
A 2022 Journal of Spine study found that performing these stretches twice daily reduced forward head posture by 28% in 8 weeks.
The 3 Essential Stretches
1. Chin Tuck with Doorway Stretch
Targets: Sternocleidomastoid, Suboccipitals
Steps:
- Stand in doorway with arms at 90° against frame
- Gently tuck chin straight back (create "double chin")
- Hold for 5 seconds while pressing arms forward
- Repeat 8-10 times
2. Thoracic Extension Over Foam Roller
Targets: Pectorals, Upper Trapezius
Equipment Needed: Foam roller or rolled towel
- Place roller perpendicular to spine at mid-back
- Interlace fingers behind head for support
- Slowly arch backward over roller
- Hold 20-30 seconds, move 1" up/down spine
Daily Posture Protocol
| Time | Activity | Duration |
|---|---|---|
| Morning | Full routine | 7 min |
| Every 2 hours | Chin tucks | 1 min |
| Evening | Thoracic extension | 5 min |
Ergonomic Setup Tips
Workstation
- Top of screen at eye level
- Elbows bent 90-110°
Phone Use
- Raise phone to eye level
- Use voice commands when possible
