00:00Hey everyone. Welcome back to Mobile Physio, your go-to channel for pain relief and better
00:05movement at home. Today, we're tackling something most of us suffer from, tech neck, that stiffness
00:12and pain you get from looking down at your phone or computer for too long. Tech neck happens
00:17because our head tilts forward while using devices, putting a lot of pressure on the neck
00:21and shoulders. But don't worry, I'll show you quick and effective exercises you can do anywhere
00:26to fix it. Chin tucks, sit or stand tall, gently pull your chin straight back as if making a double
00:33chin, hold for 5 seconds while keeping your eyes forward, relax and repeat 10 times to strengthen
00:39neck and improve posture. Upper trapezius stretch, sit tall and gently tilt your head to the side,
00:45bringing your ear toward your shoulder, use your hand to lightly guide the stretch without pulling
00:49too hard, hold for 20-30 seconds, then switch sides to release neck and shoulder tension,
00:54levator scapulae stretch, sit tall, turn your head slightly to one side, and look down toward
01:00your armpit, place your hand on the back of your head and gently guide it downward. Hold for 20-30
01:06seconds, then switch sides to ease neck stiffness. Shoulder blade squeezes, sit or stand tall with arms
01:13relaxed at your sides, gently squeeze your shoulder blades back and down as if tucking them into your
01:18back pockets, hold for 5 seconds. Then relax and repeat 10-15 times to improve posture.
01:25Wall angels, stand with your back, head, and hips against a wall, arms bend in a goalpost position,
01:32slowly slide your arms upward like making a snow angel, keeping contact with the wall, lower back
01:37down and repeat 10-12 times to strengthen posture muscles. Neck rotations, slowly turn your head side
01:43to side, hold briefly at each end range, repeat 8-10 times, restores neck mobility, thread the needle
01:50stretch, thread the needle stretch, on all fours, slide one arm under your body, shoulder, and head
01:56resting on the floor, hold 20-30 seconds each side, stretches upper back and relieves tension.
02:03Do these exercises daily, and you'll notice less stiffness and better posture in no time.
02:07If you found this helpful, hit that like, share, and subscribe button for more tips from Mobile Physio.
02:14Your neck will thank you.
