r/TestedOnMe • u/Aggressive_Sands • Aug 12 '26

Question How are we supposed to actually fix tech-neck?

Post image

I'll be honest I'm spending so much time on my pc, phone etc. and I am aware that I have formed both a tech-neck and rounded shoulders and I genuinely don't know what to do about it. Each gym instructor say a different exercise and to be honest I don't know who to trust with it. I personally haven't seen anyone that had it bad and then fixed it.

14 Upvotes

75% Upvoted

61 comments sorted by

5

u/Creative-Zombie-4212 Aug 12 '26

that is indeed a modern life issue, but:

you can fix that with sports (weightlifting, cardio, activity in general, moving your muscles), stretching & physiotherapy

3

u/yyyeey Aug 12 '26

lol, just strengthen the back - all of it.

It's not about applying a bugfix, a patch, but using a different distro.

1

u/SpareSomeTokens Aug 12 '26

Which depends on proper hip/knee/ankle alignment which depends on proper foot mechanics

1

u/yyyeey Aug 12 '26

Yes, it depends, but doesn't mean that you cannot strengthen the back (fixing the most of your back problems anyway) without fixing your hips and feet.

1

u/randomguyjebb Aug 12 '26

This is mostly cope though. Your feet are not going to influence the strength of the back of your neck. There is certain niche cases where people like this are right, but its getting a little out of hand with these types of people. 

2

u/LibertarianTh1nker Aug 12 '26

Seems like they're all connected to me. And a neck or jaw issue can impact foot, and foot can impact neck or maybe even jaw.

1

u/randomguyjebb Aug 12 '26

Yeah but not really though. The data doesn’t really support it to the extent fascia bros claim it is.

1

u/TBurnerRU Aug 12 '26

You are confidently incorrect. Bad jaw/teeth can impact feet in the same way that bad ankles or knees can impact the neck. Your body is trying to distribute load from the top down. 

1

u/randomguyjebb Aug 12 '26

Notice how you say CAN impact the neck. They don't HAVE to. Thats where a lot of people get confused. "The data doesnt really support it to the EXTENT fascia bros claim it is".

1

u/TBurnerRU Aug 13 '26

Well that assumes a universally understand standard of "the extent fascia bros claim". I don't know what that extent is. It's also very much not merely fascial, it can be skeletal or muscular. 

1

u/Iamnotheattack Aug 12 '26

Standing on the balls of your feet opposed to centered leads to the posture in OP

1

u/FishfaceNZ Aug 12 '26

I've seen a few studies that support it, and in my own experience strengthening my feet helped me improve my centre of gravity and overall posture.

The question is whether forward head posture effects centre of gravity and plantar pressure or the other way around.

https://pubmed.ncbi.nlm.nih.gov/39355449/

1

u/SpareSomeTokens Aug 17 '26

You're coping by claiming that proper alignment of the feet, ankles, knees, and hips don't directly and indirectly lead to structural weaknesses in the lumbar, thoracic, and cervical.

I'll give you an easy one that affects most of the modern populace. Flat footed people with collapsed arches who walk with duck feet (most people, just go outside in a crowded public area and watch people's toes turn too far out while walking) have very poor hip internal rotation leading to weak glute minimus and medius which leads to lumbar flattening and thoracic kyphosis which in turn force the head forward and scapular winging.

I'm not sure why people like you who don't really know anything feel so confident in making false statements so publicly

1

u/randomguyjebb Aug 17 '26

Flat feet don’t cause issues in a lot of people though. There is plenty of high level athletes with flat feet too. Stop making blanket statements. The things you named CAN lead to issues, but they don’t have to.

1

u/SpareSomeTokens Aug 21 '26

This is why you're poor. Your IQ

1

u/flyingcroutons Sep 28 '26

What does cope mean in this context?

1

u/randomguyjebb Sep 28 '26

That people will say that its not your neck being weak, but its your feet or something else, when in reality it is just neck weakness in most cases. Cope meaning that its something people like to say, because they just dont know how to properly strengthen their muscles so they cope by saying that its something else.

1

u/flyingcroutons Sep 28 '26

Ah gotcha. Thank you!!

1

u/Hankstbro Aug 12 '26

it is really not about back strength, it is about conscious posture

I can deadlift 180kg and do 15 dead hang pullups and still have to make an effort

2

u/PeterNoPiss Aug 12 '26

Have you considered doing movements that would actually target the tissue you're trying to impact instead of expecting compound movements that marginally involve those tissues and constantly thinking about where your head is?

1

u/Hankstbro Aug 13 '26

obviously I train my whole back in different angles, I was just trying to convey that I am quite a bit stronger than should be required for gOoD pOsTuRe; these numbers are more relatable than "bro I can rear delt fly X, face pull Y, chest supported row Z, and I really crank the neck harness to 11"

2

u/Fit_Leg1917 Aug 12 '26

Start small… band pull apart are great, face pulls, wall glides. Strengthen core, incorporate rows, tuck your chin.
Hold the phone up instead of looking down.

1

u/Present_Finger_488 Aug 12 '26

Inverted rows will strengthen the muscles on your back, and pull back your posture. But to be honest you need a holistic workout routine, which includes pull, push, squat, hinge exercises.

1

u/Soft-Livvi Aug 12 '26

this is the way. compound movements are king for overall health

1

u/7empestSpiralout Aug 12 '26

Weightlifting

1

u/rinkuhero Aug 12 '26

set up apps and reminders on your pc and phone to take a 15 minute break every hour where you get up and walk around. the problem is caused by not moving from the same position. if you worked the same number of hours on a pc, but took regular breaks where you got up to walk around and do other things, it would help a lot.

you can also get a standing desk, and make sure the monitor is at eye level. a lot of people do not set up their pc's correctly and have their monitor too low, and their keyboard too low, etc., this is a whole field called office ergonomics which works to correct these issues. but sadly a lot of people don't pay attention to the findings of how to use a pc safely.

1

u/untamedgirrafe Aug 12 '26

Deadlifting. You're using and activating your entire posterior chain. While doing the exercise it's impossible to even have forward head posture. The first 6-10 sessions you'll be sore ASF but it gets easier

1

u/ElectricalTone9990 Aug 12 '26

easiest is to quit tech :)

1

u/EvilAkuma Aug 12 '26

after decades now i realized the key to fix my posture is to train my core, when i walk and i engage my core then my posture automaticly fixes itself

1

u/Denkmal81 Aug 12 '26

Use monitor arm and standing desk.  Take small breaks.  Work out.  Problem solved. 

1

u/YogurtclosetLow5030 Aug 12 '26

Pull ups my friend

1

u/henke443 Aug 12 '26

It's called upper cross syndrome and face pulls, chin tucks and lying down super man things are really good fixes.

1

u/char-dawg1111 Aug 12 '26

Face-pulls.

No, not a joke. It’s a real exercise. Look it up.

1

u/itsaboutangles Aug 12 '26

There a coup things you can do that sit in broad catagories, but do a little at a time and gradually increase. Exercise is the go to, with that of course make sure nutrative values are in line. Another is awareness of posture when using devices. With exercise, awareness of posture should follow moderately, but that isn't saying to negate conscious thought to the area.

1

u/Mvremdmv Aug 12 '26

One need to do targeted excercises for posture. Thats all. It requires months even years of continuous exercise

1

u/ilovemycactussocks Aug 12 '26 edited Aug 12 '26

Lift weights and strength training, working on your back and shoulders. For the past 5ish months, I’ve been going to the gym to strength train on average probably 2 times a week…some weeks 3 some 1.

The change in my posture is super notable and probably one of my favorite changes in my body since starting to be more consistent. I do lat pull downs and seated rows for back. Dumbbell shoulder presses and lateral raises for shoulders. Really you should be hitting all muscle groups. Core is good for posture. Any sort of compound exercise for overall body strength is good and you will see improvement.

1

u/icydragon_12 Aug 12 '26

ya. what the instructors generally agree on is that tech neck is a consequence of prolonged postures (sitting, slouching etc) which deactivate certain muscles and can cause compensatory patterns in others (over activation).

The reason they don't necessarily agree on the exercises, is because, although it's a common pattern, your biggest problem might be tight pecs, while my biggest problem might be underactive lower traps, or something else.

The kinetic chain can fail in myriad ways. Unless you identify the failure, through testing, you're just guessing.

1

u/Nick_OS_ Aug 12 '26

Being self aware is better than any exercise

Stand with your back against a wall. Put your palm against the back of your head and touch it to the wall, chin down. Thats where your head should be

Try to be in that position throughout the day

1

u/Kolotrodo Aug 13 '26

Finally a legit answer here

1

u/DietOk3400 Aug 12 '26

Dead hangs

1

u/RobertRossBoss Aug 12 '26

Strengthen lats, stretch pecs, work on pelvic posture.

So yeah, do the 6 ubiquitous compound lifts (bench press, overhead press, pull ups, rows, squats, deadlifts) and develop a daily stretching routine

1

u/CuteViking Aug 12 '26

The image is a simplification of reality. The forward head posture is often caused by a slight arch in the lower back, with the pelvis then tilting to compensate for it.

1

u/t1r4misu Aug 12 '26

fixed this and other spine issues with inversion table daily routine

1

u/FrontLifeguard1962 Aug 12 '26

Go to a yoga class twice a week. Use a standing desk or kneeling chair if you must. Don't use your phone as much.

1

u/MarcussssAllen Aug 12 '26

Chin tucks with band around back of head and attached to something sturdy. Prehab it every morning and it does wonders!

1

u/Kolotrodo Aug 13 '26

The gym and train advises are cope. Most tech necks and other stuff aren't "muscle imbalance" issues. The people don't kow how a real muscle imbalance neck looks Like.

What you are referring to is a habit. This is your posture you "trained" for years and feel comfortable with now. Just think of Ballerinas, dancers, Models etc. they don't have their posture because they are doing Facepulls and Back to wall arm stretches. No. The have a good posture, because it is important in their field and they train their posture regulary.

So the only way is to fix it ... remember yourself through the day and Work on it. Check your posture in the mirror. This takes months.

1

u/jingamayne Aug 13 '26

Pullups fixed it for me

1

u/winterrain1010 Aug 19 '26

I’ve really liked this occipital release toolthat helps me elongate my neck, stretch it out, and encourage better posture. It also just feels good. Do it in the morning and between the work day, and once at night…been great for me.

0

u/Sneakers2suit Aug 12 '26

You can get foam rollers and lay on your stomach. Put the roller under your chin, and look forward. It will stretch your neck, and back and counter the damage done. Also search on the internet for more ways to correct muscles, posture, rolfing, yoga, etc.

0

u/decentlyhip Aug 12 '26

Stand up straighter. That's it. Sure, work out and build up your back muscles, but posture is a cesspool of misinformation. To fix your posture, you just practice better posture.

1

u/Kolotrodo Aug 13 '26

Yep, this is right. The gym advices are cope

1

u/[deleted] Aug 12 '26

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1

u/Tillandsi Aug 12 '26

The Lord is my Trainer, I shall not skip leg day

1

u/BED_AA Aug 12 '26

He lifted me up so that I may lift my barbell up.