If your neck feels stiff, sore, or achy after scrolling through your phone, you’re not imagining it—a smartphone neck is a real thing. With so many of us spending hours each day looking down at screens, it’s no surprise that neck pain from phone use has become incredibly common. Fortunately, you don’t need fancy equipment or intense workouts to find relief.
Simple movements and awareness can go a long way. Physiotherapy in Edmonton helps patients dealing with tech neck by recommending easy stretches that can be done at home to relieve discomfort and improve posture.
What Is a Smartphone Neck?
Often referred to as “tech neck,” smartphone neck stems from constantly hunching over or looking down at your phone, tablet, or laptop. The human head weighs roughly 10–12 pounds when in a neutral position, but as it tilts forward—even just slightly—the strain on the neck increases dramatically. At a 45-degree tilt, your neck is supporting up to 40 pounds of pressure.
Over time, this position can lead to:
- Tightness in the neck, shoulders, and upper spine
- Headaches and jaw tension
- Stiffness and reduced range of motion
- Upper spine and postural imbalances
- Radiating discomfort into arms or hands
Easy Stretches to Reverse Smartphone Neck
Incorporating neck strain relief movements into your daily routine can help undo the stress of screen time. In Edmonton, physiotherapy offers easy, gentle neck stretches that can be done right at your desk, on the couch, or anywhere you find yourself spending time scrolling.
1. Chin Tucks
- Sit up tall with your shoulders relaxed. Gently draw your chin straight back, like you’re creating a “double chin.” Maintain for 5 seconds and repeat 10 times.
Why it helps: It re-educates and strengthens deep neck flexors to support head alignment, and it also helps reverse forward-head posture caused by looking down at your smartphone.
2. Upper Trapezius Stretch
- Sit or stand upright. Drop your right ear toward your right shoulder. Use your right hand to softly deepen the stretch while keeping your left shoulder relaxed. Hold for 20–30 seconds and switch sides.
Why it helps: Relieves tension in the upper traps from prolonged screen use. It reduces neck tightness and promotes better shoulder and neck mobility.
3. Levator Scapulae Stretch
- Turn your head about 45 degrees to the right, then look down toward your armpit. Use your right hand to gently pull your head further into the stretch. Hold for 20–30 seconds, then switch.
Why it helps: Targets the levator scapulae, a muscle often strained by head-down posture, this stretch eases neck stiffness and supports smoother rotation and side bending.
4. Neck Rolls (Controlled)
- Slowly roll your head in a semicircle from one shoulder to the other. Avoid full backward circles. Do 5 in each direction, slowly and mindfully.
Why it helps: Enhances neck flexibility and reduces stiffness from static screen time. It also increases blood flow to the neck and shoulder area, supporting relaxation.
5. Wall Angels
- Stand with your back against a wall, feet a few inches away, arms in a goalpost position. Try to press your lower back, shoulders, and arms into the wall as you slide your arms up and down.
Why it helps: Strengthens the postural muscles of the upper back and shoulders. It trains better alignment and helps undo rounding from prolonged phone use.
How Physiotherapy Can Help with Smartphone Neck
If your neck pain has been lingering or affecting your daily activities, visiting a physiotherapy clinic may be a smart next step. Physiotherapy in Edmonton offers a range of approaches to tackle smartphone neck at the root, including:
Manual Therapy Techniques
These hands-on treatments are used to improve joint mobility, release muscle tightness, and reduce stiffness commonly associated with neck pain from phone use:
- Soft Tissue Mobilization – Helps relax overactive neck and shoulder muscles
- Myofascial Release – Targets connective tissue restrictions to improve flexibility
- Trigger Point Therapy – Applies pressure to “knotted” areas to relieve muscle tension
- Joint Mobilizations – Gentle, controlled movements that improve movement range in the cervical spine (neck)
Modalities for Pain Management
Alongside manual work, physiotherapists may use therapeutic tools to support recovery and offer short-term neck strain relief:
- TENS (Transcutaneous Electrical Nerve Stimulation) – Reduces nerve-related discomfort and muscle tension
- Ultrasound Therapy – Delivers deep heat to promote circulation and tissue healing.
- IMS (Intramuscular Stimulation or Dry Needling) – Targets deep trigger points, helping release chronic muscle tightness and restore mobility
Postural Education & Ergonomic Coaching
Poor posture is a key player in smartphone neck, which is why education is a big part of treatment. Your physiotherapist may guide you through:
- Body Awareness Techniques – Learn how your head and shoulders are aligned during daily activities
- Ergonomic Advice – Adjusting desk, screen, and phone use to minimize neck strain
- Functional Movement Training – Practice moving and sitting with less effort and more balance
Mobility and Strengthening Programs
Once pain is under control, physiotherapists guide you through exercises to build support around the neck and shoulders. Programs typically include:
- Chin tucks and scapular retractions
- Shoulder blade strengthening exercises
- Neck isometric holds and gentle resistance movements
Your Neck Deserves Better
Smartphone neck is real—and it doesn’t mean you need to give up your phone. Physiotherapy services in Edmonton helps improve how your body feels every day by combining a few mindful changes with consistent, easy neck stretches that target tension and support better posture. Whether you’re working at a desk, scrolling through social media, or reading an ebook, your neck and spine will thank you for taking a few minutes to reset.
If your neck pain from phone use has become more than just a nuisance, consider visiting a physiotherapy clinic. Family Physiotherapy helps many individuals find long-term tech neck relief through posture work, therapeutic movement, and hands-on care. Search for a physiotherapist near me and start giving your neck the care it’s been quietly asking for.
