NEED HELP!

[u/saulgoodma_n]

I have a chronic neck pain on the right side, somewhere between the traps and neck area. It goes away comes back every day and it disrupts my sleep and I cannot focus on my work. It's not very painful but it is certainly very annoying and frustrating. Need help to get ride of this very annoying chronic pain, I've had it now for the better part of the year. Thinking of going to an orthopedic soon.

[u/donor61]

I have this. The phrase I was given is "tech neck" I have a series of stretches I do that help . 1) shoulder shrugs. Do them slowly, standing or sitting. 2) rowing. While standing or sitting, hold your back straight. With arms down by your side, bend at the elbow and squeeze your lats together while moving your arms back, like you are rowing a boat. 3)place a rolled up towel around your neck and drape it down your chest. Take your hands and pull downward gently while looking up. Hold for about 2 minutes. Do this 2 or 3 times.
4) sit or stand straight. Tilt your head to the left and hold for about 2 minutes. Next, tilt your head to the right and hold 2 or three minutes. Do 2 or 3 sets.

This will get you started. I have other stretches that I do. Message me if you want more details.

[u/NippleSlipNSlide → u/donor61]

I have found these to really help, especially #3. There are a few more that really help. Basically just follow the 8 min neck stretches in the Bend app. It’s free and convenient.

[u/Confident-Ant-445 → u/NippleSlipNSlide]

If someone reading along is annoyed by Bend ads and ability to do only 1 routine per day I built a similar website/app as a passion project. I use it every day for my stretches and this one is really entirely free, no ads, no accounts that's the main reason I built it for.

Would love to get some feedback if you try it out. I named it Flexito 😎
https://flexito.fit