# Tech Neck and Shoulder Reset From Screens

A quick reset for neck, chest, and upper-back stiffness from screens. Keep stretches gentle and avoid pulling hard on the head or neck.

- URL: https://forma-web.online/routines/tech-neck-and-shoulder-unhunch/
- Duration: About 8 min
- Admin slug: tech-neck-shoulder-unhunch

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Chin Tuck

2 sets · 8 reps · 10s rest

Sit tall and glide the head straight back as if making a double chin. Keep eyes level and avoid looking down.

#### Steps
- Sit or stand tall.
- Keep your eyes level.
- Glide your head straight back.
- Make a gentle double-chin shape.
- Pause, then relax.

#### Cues
- Head slides back.
- Eyes stay level.
- Neck stays long.

#### Common mistakes
- Looking down.
- Jamming the chin hard.
- Shrugging the shoulders.

### 2. Levator Scapulae Stretch

1 set · 30s hold · 10s rest · both sides

Turn the nose toward one armpit and gently nod down until the back corner of the neck stretches. Keep the opposite shoulder heavy.

#### Steps
- Sit tall with shoulders relaxed.
- Turn your nose toward one armpit.
- Gently nod down.
- Keep the opposite shoulder heavy.
- Hold, then switch sides.

#### Cues
- Gentle neck stretch.
- Shoulder stays heavy.
- No pulling hard.

#### Common mistakes
- Yanking on the head.
- Letting the shoulder rise.
- Stretching into nerve-like symptoms.

### 3. Doorway Chest Stretch

1 set · 35s hold · 10s rest · both sides

Place forearm on a doorway and step through until the front of the chest opens. Keep ribs down and do not push into shoulder pain.

#### Steps
- Place one forearm on a doorway.
- Set the elbow near shoulder height.
- Step the same-side foot forward.
- Turn gently away until the chest opens.
- Hold without shoulder pain.

#### Cues
- Chest opens.
- Ribs stay down.
- Shoulder comfortable.

#### Common mistakes
- Pushing into shoulder pain.
- Flaring the ribs.
- Leaning too aggressively.

### 4. Wall Angels

2 sets · 8 reps · 15s rest

Stand against a wall and slide arms up and down like a snow angel. Keep the motion smooth and only use the range you can control.

#### Steps
- Stand with your back near a wall.
- Bring arms to a goalpost shape.
- Slide arms upward as far as controlled.
- Slide arms back down slowly.
- Keep ribs from flaring.

#### Cues
- Smooth slides.
- Ribs quiet.
- Use controlled range.

#### Common mistakes
- Forcing hands to the wall.
- Arching the lower back.
- Shrugging during the slide.

### 5. Scapular Squeeze

2 sets · 10 reps · 2s hold · 10s rest

Pull shoulder blades gently back and down, then relax. Think wide collarbones, not shrugged shoulders.

#### Steps
- Sit or stand tall.
- Let arms rest by your sides.
- Draw shoulder blades gently back and down.
- Pause without shrugging.
- Relax fully.

#### Cues
- Wide collarbones.
- Shoulders down.
- Gentle squeeze.

#### Common mistakes
- Squeezing too hard.
- Shrugging upward.
- Arching the ribs forward.

### 6. Desk Lat Stretch

2 sets · 25s hold · 10s rest

Place hands on a desk, step back, and send hips away until the sides of the upper back stretch. Breathe slowly.

#### Steps
- Place both hands on a desk.
- Step back until arms are long.
- Send hips away from your hands.
- Let the chest soften toward the floor.
- Breathe into the sides of your back.

#### Cues
- Hips move back.
- Arms stay long.
- Breathe into ribs.

#### Common mistakes
- Locking the knees hard.
- Dropping into shoulder pain.
- Holding the breath.