Tech Neck Recovery Guide for Screen Workers

Why Tech Neck Happens

Most desk strain is not caused by one bad posture moment. It is caused by hours of low-level forward head position, shallow breathing, and limited movement variety.

For programmers, this creates cumulative neck loading and upper-back fatigue that slowly reduces attention quality.

10-Minute Recovery Protocol

1) Chin Tuck Reps

Sit tall and gently draw your chin backward without tilting up or down. Hold for 3 seconds, repeat 8 times.

2) Thoracic Extension

Interlace fingers behind your head, open elbows, and extend your upper back over the chair edge. Perform 6 slow reps.

3) Breathing Reset

Do 2 minutes of slow nasal breathing: inhale 4 seconds, exhale 6 seconds.

Workday Rules That Prevent Relapse

• Keep monitor at eye level.
• Use a timer for movement every 45-60 minutes.
• Keep keyboard close enough to avoid shoulder rounding.
• End each deep work block with one recovery minute.

What to Track Weekly

Track neck tension score (0-10), evening headache frequency, and end-of-day focus quality. You should notice a measurable trend within 2-3 weeks.