Relieve Tech Neck Naturally | Stretches and Tips by Delphinium Boutique and Massage
How to Relieve Tech Neck: 3 Gentle Stretches to Reset Your Body
By Mia | Licensed Massage Therapist at Delphinium Boutique and Massage
Hey y’all, I'm Mia!
I’m a licensed massage therapist here at Delphinium Boutique and Massage on Magazine Street—and today we’re talking about something that affects almost all of us: Tech Neck.
If you find yourself constantly looking down at your phone, steering wheel, or laptop screen... this one’s for you.
What Is Tech Neck?
Tech neck happens when we fall into a forward head posture—looking down all day.
It might seem harmless, but over time, this posture creates chronic tension through the neck, shoulders, and upper spine.
You might notice symptoms like:
Stiffness in your neck
Tight shoulders
Headaches that start at the base of your skull
Tingling or numbness in your arms and hands (in more advanced cases)
The good news?
You don’t need a complicated routine to start feeling better.
You just need a few minutes—and a little love for your body.
3 Simple Stretches for Tech Neck Relief
1. Chin Tuck: Gentle Neck Reset
This is one of the easiest ways to start realigning your neck and easing upper spine tension.
Sit or stand tall.
Gently tuck your chin down toward your chest.
Hold for a few breaths.
Important: Keep it soft. You don’t need to force it.
Let your breath do the work.
Less is more when it comes to your neck.
2. Shoulder Rolls: Reconnect to Your Upper Body
Our shoulders carry so much tension, especially when we're hunched forward.
Roll your shoulders forward in big, slow circles.
Then roll them backward.
Stay present with the movement. Let it feel good, not forced.
This helps increase circulation and reset your posture gently.
3. Tennis Ball Release: Sweet Relief for Tight Muscles
A simple tennis ball can become one of your best self-care tools.
Stand against a wall.
Place a tennis ball between your upper back and the wall.
Find a tight spot (you'll know it!).
Lean gently into it and breathe.
Stay for a few breaths without pressing too hard.
Tip: You’re not trying to "smash" the tension out.
You’re saying, “I see you” to your muscles—and offering them space to release.
A Little Love Goes a Long Way
You don’t have to fix everything all at once.
Just start here. Take a deep breath. Move slowly.
Let your healing happen naturally—without pressure.
Sometimes the best gift you can give your body is patience and space.
Thanks for being here with me today.
Hope y’all have a lovely day.
Peace.