Can You Fix A Tech Neck With Yoga; 5 Simple Asanas You Can Do In 10 Minutes For Relief

Yoga Asanas For Tech Neck: Tech neck is referred to as the discomfort or pain in the neck, shoulder and the upper back that is caused by poor posture when using electronic devices like smartphones, tablets, laptops or desktop computers for long periods of time. Tech neck causes tension, pain and stiffness in the affected areas. As most people are now working and socialising through digital devices, this modern affliction strains muscles and joints, leading to discomfort during many daily activities. This forward head position, which bears the weight of the head, is normally supported by neck muscles and spine shifts, putting excessive strain on the cervical spine, muscles and soft tissues. However, the 10-minute yoga routine for tech neck can provide relief from the pain.

Often, when left unchecked, tech neck can cause chronic neck pain, reducing mobility in the neck or shoulder, headaches, posture problems (rounded shoulders, forward-head posture), and increased wear-and-tear on spinal discs. The yoga asanas postures for tech neck pain relief ease pulled muscles, improve mobility and restore balance to the spine while soothing the mind. Incorporating thse five yoga poses for 10 minutes into the daily routine will help you witness noticeable relief from the symptoms of tech neck.

Yoga Poses For Tech Neck Pain Relief At Home

Balasana

For this yoga asana, sit straight with your legs folded, keeping your feet facing upwards. Now, slowly bend your torso forward on the floor, extending your arms forward as far as possible. Your face and palms should be facing the floor. Your calves, forehead, and palms should all be touching the ground. Hold the position for 10-15 seconds and repeat for 4-5 sets daily.

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Adho Mukha Svanasana

Lie flat on the ground, facing the floor and slowly lift your torso and form a mountain-like structure with your body. Keep your palms apart and reaching outwards. Your feet need to be placed next to each other. Note that the only body parts touching the ground should be your palms and feet. Keep your face inwards and downwards, allowing the body to form a triangle. Hold the position for a few seconds and repeat 10 times.

Setu Bandhasana

For this yoga asana, put your feet firmly on the ground while lying down on your back and your knees bent. Keep your legs hip-width apart with your palms facing down and position your hands at your sides. Inhale deeply and then gently lift your hips off the floor while rolling your spine up. Press your feet firmly into the ground. Tighten the hips higher. Return to the normal position after 4-8 breaths.

Bhujangasana

This yoga pose provides relief from tech neck. To practice this, lie on the floor with your face facing the ground. Place your palms on your sides and slowly lift your torso. Only the palms and lower body should touch the ground at this moment. Hold this position for 30 seconds and release. Repeat 3-4 times daily.

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Uttanasana

Stand straight on the ground and slowly bend forward. Place the palms on the floor. Taking your hands as far toward the floor as they can is adequate and helpful. Your face should be facing your legs with the top of your head facing the floor. Repeat this a few times in small intervals

Thus, yoga asanas for tech neck are mindful movements that involve light stretching and strengthening. They are an effective, safe and accessible way to relieve neck pain, improve posture and restore flexibility.