Tech neck, caused by prolonged device use, can lead to discomfort and stiffness in the neck and shoulders. Implement these simple habits to prevent and alleviate the strain:

1. Maintain Good Posture

• Keep your head aligned with your spine.
• Relax your shoulders and avoid hunching forward.

2. Adjust Your Screen

• Position your screen at eye level to prevent constant downward tilting.
• Keep your device at a comfortable distance from your eyes.

3. Take Regular Breaks

• Every 20-30 minutes, look away from the screen.
• Stand up, stretch, and move around to relieve tension.

4. Strengthen Neck & Shoulder Muscles

• Perform simple exercises like chin tucks and shoulder rolls.
• Strengthening exercises improve posture and reduce strain.

5. Use a Document Holder

• Keep papers at eye level to avoid looking down constantly.
• Helps maintain a neutral neck position while working.

6. Get Enough Rest

• Proper sleep supports muscle recovery and reduces stiffness.
• Maintain a good sleep posture with a supportive pillow.

7. Monitor Screen Height

• Adjust your monitor to prevent excessive tilting up or down.
• Use a stand or riser if needed.

8. Use a Headset

• Avoid cradling your phone between your ear and shoulder.
• A headset or earphones help maintain a natural posture.

9. Stretch Regularly

• Gentle neck and shoulder stretches relieve tension.
• Incorporate yoga or mobility exercises into your routine.

10. Seek Professional Help

• If discomfort persists, consult a physiotherapist for tailored exercises.
• Early intervention can prevent long-term complications.

Small Changes, Big Difference!

Incorporating these habits into your daily routine can significantly reduce the risk of tech neck. Need expert advice? Consult our physiotherapist today at www.ephysiocare.com.