Posted on July 21, 2026 at 05:55 AM
Staying locked into your computer for hours a day, several days a week, stiffens your neck, shoulders, back, and hips, but it also stifles your energy. This practice helps relieve mental fatigue from staring at your screen, relieve physical tension from sitting and wrapping around devices (like tech necks), and revitalizes energy depleted by sitting.
Expect to stretch your stiff muscles, but also strengthen them. After all, the strength of the construction ensures that even when you’re tied to your desk, getting into healthy position is a little easier.
11-Minute Yoga Workout for Tech Neck
You don’t need any support for this practice, just a commitment to bringing your whole body and mind to the mat. Who knows? Maybe you’ll return to your day with more productive energy.
Mountain pose
Start standing Mountain pose. Take a moment to look around your space and not at those images on your screen, giving your eyes a much-needed rest. Then close your eyes.
Take 5 full breaths here.
Neck circles
Enjoy some slow, deliberate neck circles. First, pull your chin down toward your chest. Slowly rotate your neck, starting in whatever direction feels most natural to you and switching sides when you’re ready.
Aim for 5 circles on each side.
Lateral stretch exercise while standing
Bring your hands together at the heart center. Interlace your fingers and press your palms away from your body as you reach your arms above your head. Turn to your right for a side body stretch.
Stay here for 3 cycles of breathing.
When you’re ready, come back through the center and bend toward the other side.
Stand Forward Bend Variation
Take your hands behind you to your lower back and interlace your fingers. If this is not possible, bend your elbows. Inhale to raise your heart high, then exhale as you gently fold forward into an A-shape Standing forward bend disparity.
Stay here for 4 cycles of breathing.
Lift halfway
Release your hands to your legs and inhale to Lift halfway. Exhale, fold.
Spin Standing Forward Bend
Place your left fingertips on your mat about 6 inches in front of you, centered between your feet. Take your right hand toward the sky and bend to your left knee for a forward bend.
Take two breaths here.
When ready, switch sides.
Lift halfway
Exhale to bring both hands to your mat. Inhale, lift halfway. Exhale, fold.
Mountain pose
Inhale to reach your arms up and up, then exhale to bring your hands together at the heart center.
Chair position
Imagine you have a chair (office) behind you and put the sit bones back in place Chair position. Extend your arms forward and up, allowing your biceps to frame your ears. Keep your neck long.
Stay here for 6 cycles of breathing.
Stork pose
Stand up straight and raise your hands to your hips. Shift your weight to your right leg and the floor to your right foot as you raise your left knee in front of you to hip height.
If it feels good, raise your arms toward the sky. For an extra stretch, extend your left leg forward as if you were trying to plant it on the wall in front of you.
Find balance in your chosen position for 6 cycles of breathing before switching sides.
Close position
Go back to the mountain and close your eyes. Find some stillness here and stay for as many minutes as you want.
When you’re ready, bring your hands together at the heart center to conclude your practice—and maybe pray that your tech neck becomes less sore.
