How To Avoid Tech Neck

© Unsplash

© Unsplash

Spending more time than you’d like to admit hunched over your phone or laptop? For many of us, tech neck - also known as iHunch - is a result of poor posture and repetitive strain. Every time we tilt our head down and hunch over our devices, we put unwanted pressure on the joints and strain our neck and back - often resulting in pain and headaches. The good news? You can do something about it! Here are five easy tips to avoid tech neck, shared by BECYCLE resident yoga teacher Steph Cusack.

  1. Use your devices at eye height

    It might seem strange at first to hold your phone at eye level, but you will automatically correct your posture by keeping your head lifted and chest upright. For laptops and computers, elevate them with a stand or consider a standing desk.

  2. Take short, active breaks

    Go for a walk around the office, take the stairs, do a couple of stretches and give your eyes a break too by looking in all directions. Set a timer on your phone if you need an hourly reminder!

  3. Stretch the back of your neck

    Interlace your hands behind your head, look straight ahead and press your head into your hands, while simultaneously pressing your hands into your head. Hold for 5 seconds, release and repeat 3-5 times.

  4. Stretch your pecs

    Stand facing a wall with your right arm extended at shoulder height and press your hand against the wall. Turn your body away from the wall to stretch your pecs and hold for 15-30 seconds before switching sides. Option: try with your arm bent at a 90 degree angle (cactus arm).

  5. Open your shoulders and mobilise your shoulder blades

    These “wall angels” are tricky for many of us! Stand with your back against a wall and bend your arms to a 90 degree angle (cactus arms). Keeping your arms against the wall, slide your arms up and aim to straighten them overhead.


For more stretches to improve your posture, join one of our Flow, Align or Yin Yoga classes in the studio! We have over 20 classes each week to choose from.

Article by Stephanie Cusack - yoga teacher and marketing manager at BECYCLE.

HealthGundula CoellenPosture, Technology