Every inch your head drifts forward adds several kilograms of load on your neck muscles. Hours of looking down at a phone or laptop leaves them overworked and achy — what we now call 'tech neck'.
The signs
- A dull ache at the base of the neck and between the shoulder blades.
- Stiffness when turning your head.
- Headaches that start at the back of the skull.
- Rounded shoulders and a head that sits ahead of your body.
The 5-minute daily fix
- Chin tucks — 10 reps to reset your head position.
- Neck side stretches — 20 seconds each side.
- Wall angels — open a rounded chest.
- Set your screen at eye level so you stop looking down.
Take a 20-second posture break every 30 minutes — set a phone reminder until it becomes a habit.
Try our free AI posture check to see how far your head sits forward, then follow the exercises above.
This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.