We live in a world where screens are everywhere—from smartphones to laptops to tablets. While technology has brought us convenience, it’s also brought us something less welcome: tech neck. If you’ve ever felt tightness in your neck, tension headaches, or stiffness in your upper back after a day of scrolling or typing, you’re not alone.
Tech neck is more than just a posture problem—it’s a mobility issue. And mobility might just be the key to fixing it for good.
What Is Tech Neck?
Tech neck is the result of spending extended periods with your head tilted forward and shoulders rounded. This position becomes the “new normal” for your body, leading to:
· Forward head posture
· Tight chest muscles
· Weak upper back and neck stabilizers
· Limited thoracic (mid-back) mobility
· Poor breathing patterns
· Headaches and neck pain
The longer you stay in this posture, the harder it is for your body to return to its natural alignment—unless you train mobility consistently.
Why Mobility Matters
Mobility is your ability to move freely and with control through a full range of motion. It’s different from flexibility. Flexibility is passive—like touching your toes. Mobility is active—like controlling your spine as you move from a slouch to an upright posture.
When it comes to tech neck, mobility is key in areas like:
· Thoracic Spine (Mid-Back): This region often becomes stiff from prolonged sitting. When it’s stuck, your neck and lower back compensate, creating more stress and pain.
· Shoulders and Chest: Tight pecs and limited shoulder mobility pull your body forward, worsening the rounded posture.
· Neck Stability: Weak deep neck flexors and tight upper traps throw off the balance of your head and spine.
The Consequences of Ignoring Mobility
If you skip mobility work, you may be stuck chasing short-term relief. Massage, chiropractic adjustments, or even pain meds may help temporarily, but unless your joints and muscles can move properly, the problem will keep coming back.
Unchecked tech neck can lead to:
· Chronic neck and shoulder pain
· Reduced athletic performance
· Tension headaches
· Poor sleep and breathing
· Slouched appearance and low energy
Mobility Tools to Help Fix Tech Neck
1. Thoracic Spine Rotations (e.g. open books or wall rotations)
These help unlock mid-back mobility so your neck isn’t doing all the work.
2. Pec & Lat Stretching
Use a foam roller or doorway stretches to open the front of your chest.
3. Deep Neck Flexor Activation
Chin tucks and resisted head nods help rebuild strength where it counts.
4. Wall Angels & Shoulder CARs
Great for retraining healthy shoulder movement and improving posture.
5. Breathwork & Rib Mobility
Diaphragmatic breathing resets your posture from the inside out.
Bottom Line: You Can’t Stretch Your Way Out of Tech Neck Alone
Yes, stretching helps—but mobility, done consistently and correctly, gives you lasting results. By restoring healthy movement in your thoracic spine, shoulders, and neck, you can realign your posture, reduce pain, and build resilience against future issues.
If you spend your day at a desk, in your car, or on your phone (so… almost everyone!), start treating mobility as a non-negotiable part of your daily routine. Your neck—and your future self—will thank you.
Coach Kirsten
