In the age of smartphones, laptops, and work-from-home setups, “Tech Neck” has become a modern-day epidemic—especially among office workers, students, and homemakers in Nagpur. Stiff neck, shoulder pain, and upper back tension are some of the most common complaints we receive at Physiook’s Home Physiotherapy Services in Nagpur.

The good news? You can reverse and prevent tech neck with a few simple physiotherapy exercises at home.

📱 What is Tech Neck?

“Tech Neck” refers to the strain on the neck and upper spine caused by looking down at devices for long hours. This poor posture leads to:

• Neck and shoulder stiffness

• Headaches

• Poor posture (hunched back)

• Muscle fatigue

• Reduced flexibility

If left untreated, it can even lead to cervical spondylosis or disc issues.

✅ Top 5 Home Physiotherapy Exercises to Fight Tech Neck

1. Chin Tucks

• Sit or stand tall, gently tuck your chin in as if making a double chin.

• Hold for 5 seconds and release.

• Repeat 10–15 times.

• Benefit: Strengthens neck muscles and corrects posture.

2. Neck Stretch (Side)

• Tilt your head to the right, bringing your ear toward your shoulder.

• Use your hand to gently increase the stretch.

• Hold for 15 seconds each side.

• Benefit: Relieves tightness in the neck and upper trapezius.

3. Wall Angels

• Stand with your back against a wall, arms at 90 degrees like a goalpost.

• Slide arms up and down slowly against the wall.

• Repeat 10 times.

• Benefit: Opens the chest and strengthens upper back muscles.

4. Shoulder Blade Squeeze

• Sit tall, squeeze your shoulder blades together.

• Hold for 5–10 seconds.

• Repeat 10–12 times.

• Benefit: Improves posture and reduces mid-back stiffness.

5. Pec Stretch on Wall

• Place your palm on a wall or door frame and gently turn away to stretch the chest.

• Hold for 15–20 seconds per side.

• Benefit: Relieves tight chest muscles from slouching.

🏠 Physiook Brings Expert Neck Pain Relief to Your Doorstep in Nagpur

If you're tired of neck stiffness and discomfort from long hours of screen time, our licensed physiotherapists can help with:

• Posture correction

• Manual therapy

• Customized home exercise plans

• Ergonomic workstation advice

We serve patients across Koradi Road, Smruti Nagar, Civil Lines, Pratap Nagar, Hingna, and all major Nagpur areas.

📞 Book Your Home Physio Appointment Today!

Don’t ignore tech neck—treat it before it leads to bigger problems.

📲 Call/WhatsApp: 9209894949
🏥 Physiook – Expert Physiotherapy at Home in Nagpur
📍 Serving All Residential & Corporate Areas of Nagpur