Move · Videos · Mobility · 8 min

Tech Neck Posture Routine: Neck, Upper Back and Chest

Tech Neck Posture Routine: Neck, Upper Back and Chest — video by Bupa Health Play · 7:41

Video by Bupa Health on YouTube · Open on YouTube

A short posture routine for screen users: neck tilts, chin tucks, upper-trap stretches, cat-cow, a gentle cobra and a chest stretch against a wall. Easy to repeat a few times a day if you sit hunched at a desk or phone.

  • 8 min
  • Beginner
  • Low impact (no jumping)
  • wall

Good forBetter posture

Open in VideosLog it in Train

Step by step 6

Tap a time to watch that step in the video.

  1. Neck tilts: ear toward each shoulder without turning the head, then let the head roll gently down to each side. 0:30
  2. Chin tucks: draw the chin straight back with your eyes level, ten times. 1:20
  3. Upper trap stretch: one hand behind your back, the other on your head; tilt to the side, 30 seconds each side. 2:15
  4. Cat-cow on all fours: open the chest and look forward, then tuck the tailbone and round the back. 3:26
  5. Cobra: lie face down, hands beside the chest, press up only as far as is comfortable, chin tucked. 4:38
  6. Chest stretch: forearm on a wall at 90 degrees, turn away until you feel the stretch; 20 to 30 seconds each side. 5:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Tuck the chin straight back, keeping your eyes level
  • Keep the shoulders relaxed back and down during the neck stretches
  • Only press up as far as is comfortable in the cobra

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesneck tilts, chin tucks, upper-trap stretches
  • Shoulders movestrap stretches, shoulders back, wall chest stretch
  • Wrists & hands moveshands on floor in cat-cow and cobra
  • Upper back movescat-cow, gentle cobra
  • Lower back movescat-cow, gentle cobra
  • Knees moveson all fours for cat-cow
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Press up in the cobra only as far as is comfortable

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Bupa Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety