• vanessa gomez


Updated: Mar 20

It’s 2019 and we’re living in a world where absolutely everything is on our phones. from text messaging, social media, and dating to bill pay, shopping, and even our workouts! It seems like we have almost no reason to look up anymore. but just like sitting at an office all day everyday can lead to issues with our wrists, backs, and hips, looking down at our phones 24/7 can cause the muscles in our necks, upper backs, and shoulders to work overtime and eventually tighten up and start to hurt too, thereby leading to much dreaded ‘tech neck’.

so if you’re starting to experience some of these aches or want to get ahead of the game and prevent them from happening, here are six simple stretches to relieve tension from your neck and open up your chest & shoulders <3:

seated cervical side stretch with flossing:

start by sitting tall. take your arm and reach it down towards the ground while guiding your neck to your opposite shoulder. while in this position rotate your head up and down for 6-8 deep breaths on each side.

seated neck rotation stretch with chest opener:

again start by sitting tall. roll your shoulders back and clasp your hands behind your back. lightly squeeze your shoulder blades together and slide them down your back. from here look up and rotate your neck from right to left for 6-8 deep breaths.


start on all fours with a flat back. inhale, drop your belly and look up. exhale and push through your hands to round your back and tuck your chin.

repeat for 6-8 breaths.

puppy pose:

still on all fours walk your hands out in front of you and allow your chest to lower until your forehead (or chin if you have the mobility) touches the ground while keeping your hips high. push into your hands to open up your shoulders and take deep breaths while continuing to allow your chest to sink towards the ground. hold for 5-7 breaths.

unsupported baby cobra:

start laying on your stomach. bring your hands by your sides like you’re going to do a push up. roll your shoulders back, lightly squeeze your shoulder blades and slide them down your back. on the inhale, without putting pressure in your hands use the strength of your upper back to lift your chest and shoulders from the ground, exhale on the release. repeat for 5-7 breaths.

locust pose:

laying on your stomach take your hands and clasp them behind your back. on the inhale, roll your shoulders back, squeeze your shoulder blades together and lift your chest from the ground while guiding your hands away from you. choice to leave your legs grounded or use the strength of your glutes and lower back to lift them up to hover. exhale as you release. repeat for 5-7 breaths.

I hope this routine helps bring some relief to your neck aches and keep you able bodied in this digital world!

that’s all for today folks!

thanks for reading and hit me up if you have any questions! <3

#health #wellness #selfcare #techneck #neckpain #stretch #yoga #neck #chest #shoulders

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