Yoga poses to relieve tech neck: Cat-cow pose, bridge pose, downward-facing dog

Cat-cow pose: This pose helps stretch and mobilise the spine, relieving tension in the neck and upper back. It encourages spinal flexibility and improves posture. (Image: Canva)

If you spend hours hunched over screens, you are likely experiencing the modern malaise known as tech neck. This condition presents symptoms such as neck pain, stiffness, and headaches, which can escalate into more severe health issues over time.

Tech neck, aptly named for its association with prolonged technology use, refers to the strain and discomfort in the neck and upper back caused by repeated forward head posture. Studies highlight that this position increases stress on the cervical spine, leading to muscle strain, joint irritation, and potentially chronic pain.

Research from the department of anatomy, school of medicine, faculty of health sciences, National and Kapodistrian university of Athens, Greece underscores the dangers of prolonged handheld device use, which can lead to text neck syndrome. This condition particularly affects young people's development, made worse by the widespread use of cell phones and computers for reading or texting. Correcting posture becomes essential for reducing pain and improving lifestyle.

Yoga helps to reduce these discomforts and restore balance to your posture. Here are 6 yoga poses for tech neck relief.

Cat-cow pose: This pose helps stretch and mobilise the spine, relieving tension in the neck and upper back. It encourages spinal flexibility and improves posture.

Child's pose: Child's pose relaxes the muscles of the neck, shoulders, and upper back while gently stretching the spine. This pose promotes relaxation and reduces stress, contributing to neck pain relief.

Thread the needle pose: It releases tension in the neck and shoulders by targeting specific muscle groups. It enhances flexibility and range of motion, aiding in the prevention and management of tech neck symptoms.

Downward-facing dog: The pose strengthens the muscles of the upper back and shoulders while elongating the spine. It improves posture and relieves tension, contributing to long-term neck pain management.

Seated twist: It increases spinal mobility and stretches the neck and shoulder muscles. Seated twist asana promotes circulation and reduces stiffness, offering relief from tech neck discomfort.

Bridge pose: Bridge pose strengthens the back muscles and opens the chest, counteracting the forward head posture of tech neck. It improves spinal alignment and enhances the posture.