The Nitty Gritty of 'Tech-Neck' and Treating It

The Nitty Gritty of 'Tech-Neck' and Treating It

The constant progression and development of technology doesn’t cease to amaze. Gadgets like smartphones and tablets have become an integral part of our daily lives, however, while it helps us with efficiency and numerous other things, we turn a blind eye towards the physical pain and wrinkles it can cause (yes, you read right). This phenomenon is referred to as “text neck” or “tech neck” and originally referenced the pain caused by constantly keeping your head titled forward.

Tech-Neck is now used by doctors to characterise the horizontal wrinkles that are developed along the middle of the neck as a result looking down at the phone, computers and other devices. Of course, our phones aren’t the sole contributors to these formations because we also look down for other things like reading.

If you relate and suffer from ‘Tech-Neck’ we have listed some natural tips to alleviate this issue:

Adopt a strict skincare regime

Skincare doesn’t apply only to the face, in fact, it applies to the neck — the most neglected part of the body. Make it a point to cleanse, tone and moisturise your neck just as you do your face. This also includes applying SPF.


Have you looked at the mirror and noticed a darker hue than the rest of your body? This is caused by the accumulation of dead skin cells that remain on the skin. Now that you know the cause, grab an exfoliating towel or cleanser and get scrubbing. Do this at least twice a week to notice an improvement.

Here are some exercise you can practice to ease the Tech-Neck:

1. Baby Cobra

  • Start by lying face down on the floor, with legs straight. Keep your legs down and place your hands directly under your shoulders.
  • Still looking down on the floor, keep your chin tucked and in a gradual movement, take your hands off the ground and squeeze your shoulder blades together.
  • While in that position, lower your upper body, then raise up and contract your glutes. Do this motion 10 times.

2. Floor Cobra with External Rotation

  •  Start by lying on the floor face down with your legs straight. Keep your chin With your palms facing down and your chin tucked, keep your arms angled back so they form about a 30-45 degree angle with the body.
  • Then, look down and simultaneously, lift your legs off the ground by squeezing your glutes and your shoulder blades together as you lift the torso off the ground and rotate your thumbs so they are facing the ceiling. Repeat this motion 10 times.

3. Face Down with Scaption

  • Begin by lying face down on the floor with your legs extended behind you. Keep your chin tucked and straighten your arms in a V angle above your head with your palms facing down.
  • Keeping your chin tucked, looking down, lift your legs off the ground by squeezing your glutes, raising your arms and torso off the ground with your palms in and thumbs up. Repeat this motion 10 times.

4. Upward Facing Dog

  • The upward facing dog also begins with you lying face down on the floor with your legs extended behind you. Place your palms alongside your body, putting pressure to the ground and slowly lift your torso off the ground.
  • Extend your chest to the ceiling, arch your back and tilt your head back. Then, look to the left while you squeeze your right glute and press your right hip to the ground. Alternate sides for 10 repetitions.

5. Bird Dog

  • The bird dog position entails you getting on your knees with hands extended straight, under shoulders. Keep your back horizontal and look at the floor. Slowly extend your left leg behind you and your right arm forward. In order to maintain balance, keep your core engaged and make sure your lower back doesn't arch.
  • Slowly return to the starting position and repeat with the opposite arm and leg. Repeat 10 times.