This post, part of our special series on the Coronavirus outbreak, was written by BGCA staff Kat Adams, Director of Sports & Recreation, and Kate Buechner, Director of Youth Development Training.

Stretches to Ease Tech Neck 

For all of these stretches, you want to keep your upper body in the same position, without arching your back or rolling your shoulders forward. Remember: the goal isn’t to stretch as far as you can, but to stretch enough for YOUR body. We want to alleviate pain, not cause it, so start each stretch gently, and if it hurts – don’t do it! 

1. Neck Extension
   1. Sitting upright in a chair or cross-legged on the ground, tilt your head up, looking towards the ceiling or as far back as is comfortable. Hold for 5 seconds.
   2. Lower your head, tucking your chin to your chest. Hold for 5 seconds. 
   3. Repeat 10 times.

1. Neck Side Bend 
   1. Sitting upright in a chair or cross-legged on the ground, tilt your head so that your ear moves towards your shoulder. Hold for 5 seconds.
   2. Bring head to center, then drop down to other shoulder. Hold for 5 seconds.
   3. Repeat 10 times. 
   4. Note: Keep your shoulders down, and try to keep your head and shoulders in the same place, with face always facing straight. 

1. Neck Rotation 

• 1. Sitting upright in a chair or cross-legged on the ground, turn head to look over shoulder. Hold for 5 seconds. 
  2. Turn towards opposite shoulder, hold for 5 seconds. 
  3. Repeat 10 times. 
  4. Note: Keep your upper body still, and head upright.

1. Chin Tuck 

• 1. Sitting upright in a chair or cross-legged on the ground, pull chin straight back, like there was a string attached to the back of your head. Hold for 10 seconds, release. 
  2. Repeat 10 times. 
  3. Note: If done right, this pose will be incredibly unattractive and a little uncomfortable. You can also try this in a car seat by pushing your head back against the headrest.