Exercise to Relieve Tech Neck
The average American spends seven hours per day looking at a screen; for agents, that number can be even higher. Some stretching exercises can help.
NEW YORK — You’re not alone if you spend hours daily on your desktop, laptop, or phone. Research shows the average American spends seven hours per day looking at a screen; for real estate agents, that number can be even higher. Between checking emails, updating listings and scrolling through MLS data, it’s easy to forget that your posture pays the price.
A common result? Tech neck. It’s that tight, aching sensation in your neck, shoulders, and upper back from constantly looking at screens in a rigid position. Over time, it can lead to headaches, stiffness, and even long-term spinal issues.
The good news? You don’t need a chiropractor on speed dial — just a few simple exercises you can do anywhere. Here are three easy moves to relieve and prevent tech neck, whether at your desk or between showings.
The chin tuck
Your head weighs about 10-12 pounds, but when you tilt forward just 15 degrees, that weight effectively increases to 27 pounds. At a 45-degree tilt, your neck muscles are supporting 49 pounds of pressure! No wonder tech neck feels like you’ve been lifting weights all day.
The chin tuck is one of the fastest ways to reset your posture and strengthen your neck muscles. It counteracts the forward head position caused by screen time and helps realign your spine.
How to do it:
Sit or stand straight with your shoulders relaxed.
Gently tuck your chin straight back as if you’re making a double chin (don’t worry – no one is watching!).
Hold for 5-10 seconds, then release.
Repeat 10 times.
Pro tip: Use a visual queue
Stick a small Post-it note (or add an electronic one) on the top edge of your computer screen that says, “Chin up!” Every time you see it, do a quick chin tuck. It’s an easy way to build the habit and keep your posture in check all day long.
Shoulder blade squeeze
When you lean forward looking down at your phone’s screen, your shoulders naturally round inward. Over time, this weakens your upper back muscles and tightens your chest, exacerbating tech neck.
A shoulder blade squeeze helps reverse this pattern by using the muscles between your shoulder blades, pulling your shoulders back into alignment.
How to do it:
Sit or stand with your arms at your side, relaxed.
Slowly squeeze your shoulder blades together as if you’re trying to hold a pen between them.
Hold for 5 seconds, then release.
Repeat 10-15 times.
Pro tip: Add it to every handshake
Every time you shake hands with a client, pull your shoulders back like you’re about to squeeze a blade. This subtle cue will improve your posture all day, making every handshake a posture reset.
The neck stretch
Why do you often feel stiff or have an aching feeling in your neck after hours on your laptop? It’s from tightened trapezius and sternocleidomastoid muscles — the ones in your neck and upper shoulders. Stretching these can increase circulation, reduce stiffness, and even relieve headaches.
How to do it:
Sit or stand up tall.
Drop your right ear toward your right shoulder, keeping your shoulders relaxed.
Hold for 20 seconds, then switch sides.
Repeat 2-3 times per side.
Pro tip: Do the “Bluetooth stretch”
If you’re on a long phone call, use Bluetooth ear pods or speaker mode to do these stretches on both sides while talking. It’s a great way to multitask while keeping your neck happy.
Don’t let tech be a pain in your neck
You’re used to keeping track of market trends, contract deadlines and client needs — but how often do you check in on yourself? If your neck and shoulders could talk, would they be thanking you or begging for a break?
A few minutes a day can make a real difference. You’ll improve posture, reduce strain, and stay focused on what really matters: helping your clients.
Your best deal of your day? It’s the one where your neck finally gets some relief.
And if you need relief from struggling with your technology, remember another way to reduce screen time: reach out to the Tech Helpline for support before diving in to try and fix the problem yourself. Tech Helpline is always a click, chat, email or phone call away.
Source: Tech Helpline
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