Between phones, tablets, and laptops, the neck spends hours in a forward glide. The fix isn’t a perfect pose—it’s more options and more movement. Here’s a compact playbook: raise the screen, reset the neck, open the upper back, and reinforce with two minutes of daily strength.
Hardware Habits
- Phone at eye level; elbows anchored to ribs.
- Laptop riser + external keyboard/mouse for sessions >20 minutes.
- Text by voice for paragraphs; save thumbs for short replies.
Two-Minute Reset (Repeat Often)
- Chin Tucks: 8–10 reps, glide straight back.
- Thoracic Extension over Chair: 8–10 reps.
- Band Pull-Apart: 10–12 light reps.
Strength You’ll Actually Do
- Wall Angels: 6–8 slow reps, ribs down.
- Row Variation: Dumbbell or cable, 2×8–10, squeeze mid-back.
- Deep Neck Flexor Holds: Gentle nods, 5–8s holds x 5–8.