Beat Tech Neck and Serious Soreness With These Three Simple Yoga Moves

By Caitlin Miller
yoga moves for tech neck
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I can't say that I'm known for my posture. More often than not, I'm the one slouching at the dinner table or getting far too cozy at the movie theater. In fact, the only time I really focus much on my posture is when I'm running.

Because of that nasty little habit of mine, I tend to find myself hunched over nearly eight hours a day while working. It also doesn't help that outside of staring at a laptop for work, my other nasty habit has me typically looking at a phone screen in my downtime. The most common side effect of tech neck for me comes in the aches and tightness in my shoulders constantly reminding me of my two nasty habits.

To help combat tech neck, I've been prioritizing yoga a lot more lately. That means rolling out my mat, donning a flow-ready UA Wordmark Strappy Sports Bralette Bra ($30), and doing my best Peaceful Warrior. But for those times I can't quite squeeze in a proper flow, I turned to New York City yoga instructor Tess Koenig, who shared with me three quick moves to beat tech neck on the regular.

Head basket

  • Interlace your fingers behind your head, and lean the back of your skull into your hands, opening your throat.
  • Let the weight of your head be heavy in your hands, and draw elbows toward one another and up.
  • Hold for five to 10 breaths.

Ear to shoulder variation

  • Sit tall on a prop like a yoga block or pillow.
  • Interlace fingers behind your lower back and press palms together, making one fist.
  • Bring your fist behind your right lower back and hip area, so the back of your left hand is against your back and your right elbow is wide.
  • Drop your right ear toward your right shoulder and hold for five to 10 breaths before switching sides. Bring your fist to your left side and your left ear to the left shoulder.
  • Hold for five to 10 breaths.

Butterfly pose, forward bend with arms under legs

  • Sit upright with the soles of your feet together in front of your pelvis and knees wide, creating a diamond shape.
  • Your heels should be in line with your groin and about fingertips-to-elbow distance away from your body.
  • Rock your pelvis into a posterior tilt, meaning curl your tailbone toward your heels, round your back deeply, and slide your arms under your legs, wrapping your hands around your feet or ankles.
  • Let your head get heavy, and keep your jaw relaxed.
  • Hold for five to 10 breaths.