With the colder months approaching, the risk of muscle stiffness and joint discomfort grows. For office workers spending long hours hunched over computer screens, the combination of cold weather and prolonged screen time can exacerbate a condition known as “tech neck.” This modern-day ailment refers to the strain on neck and shoulder muscles caused by poor posture during computer use.
A recent survey revealed that over 70% of office workers experience some form of discomfort related to screen use, with the colder weather only worsening muscle and joint pain. But the solution could be simpler than one might expect—Heather Jacoby, CEO of The Yogatique, a platform that connects aspiring yoga teachers with training courses, suggests that a few targeted yoga poses can alleviate this discomfort. According to Jacoby, yoga offers gentle stretches that help relieve tension and improve posture.
Jacoby explains, “Tech neck and shoulder pain stem from the posture many of us adopt at our desks—slouched shoulders and forward-leaning heads. This puts significant strain on the upper back and neck muscles. Specific yoga poses can not only stretch and strengthen these areas but also promote proper alignment, easing tension.”
Here are five yoga poses Jacoby recommends to help combat tech neck and shoulder pain, just in time to prevent cold-weather stiffness.
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
This dynamic movement is perfect for releasing tension in the neck, shoulders, and spine. The Cat-Cow pose promotes flexibility and encourages better posture.
To practice this pose:
- Start on your hands and knees in a “tabletop” position.
- Inhale as you arch your back downward, lifting your head and tailbone (Cow Pose).
- Exhale as you round your spine upwards, tucking your chin to your chest (Cat Pose).
- Repeat this cycle for 1-2 minutes, synchronising your breath with each movement.
2. Thread the Needle (Parsva Balasana)
This pose targets the shoulders and upper back, providing a soothing stretch for built-up tension.
To practice this pose:
- From the tabletop position, slide your right arm under your left arm, allowing your right shoulder and head to rest on the mat.
- Extend your left arm forward for a deeper stretch.
- Hold for 30 seconds to 1 minute before switching sides.
3. Eagle Arms (Garudasana Arms)
Perfect for loosening tight shoulder muscles, Eagle Arms can be performed seated or standing.
To practice this pose:
- Extend your arms forward at shoulder height.
- Cross your right arm under your left and try to wrap your forearms around each other, palms touching.
- Lift your elbows slightly while keeping your shoulders down.
- Hold for 30 seconds, then switch arms.
4. Seated Forward Bend (Paschimottanasana)
This stretch works the entire back, from the spine to the shoulders, helping to relieve tech neck.
To practice this pose:
- Sit with your legs extended straight in front of you.
- Inhale, lengthening your spine, then exhale as you fold forward from your hips, reaching for your feet or shins.
- Hold the pose for 1-2 minutes, breathing deeply.
5. Child’s Pose (Balasana)
A restorative position, Child’s Pose gently stretches the back and shoulders, making it an ideal way to end your yoga routine.
To practice this pose:
- Begin kneeling with your big toes touching and knees apart.
- Sit back on your heels, extending your arms forward, and resting your forehead on the mat.
- Hold for 1-2 minutes, allowing your body to relax fully.
Why Winter Worsens Tech Neck
Cold temperatures can lead to tighter, more contracted muscles, which often worsens the discomfort associated with tech neck. Jacoby explains, “In colder weather, muscles lose flexibility, making movement more difficult and increasing discomfort. Yoga increases circulation and flexibility, helping to counteract this stiffness.”
In addition to stretching, yoga encourages mindful breathing, which helps relax tense muscles and reduce stress. The benefits of regular yoga practice extend beyond relieving tech neck—it also maintains muscle elasticity and supports overall wellbeing, even during the colder months.
“By incorporating these simple yoga poses into your daily routine, you can stay ahead of tech neck, ensuring that you enter the winter season with improved posture and less tension,” says Jacoby.
The Yogatique’s Mission
The Yogatique, founded by Jacoby, is an online resource dedicated to helping individuals find yoga teacher training courses, both online and in-person. With over 15 years of yoga experience, Jacoby created The Yogatique to offer expert insights, affordable options, and accessible yoga education to aspiring instructors and practitioners alike. The platform also provides reviews of yoga studios and gear, ensuring that yoga is available to everyone, no matter where they are on their wellness journey.
As we move toward winter, Jacoby’s advice is timely: “Taking a few moments each day for these poses can work wonders, not just for your physical health but also for your mental wellbeing.”
So, before the cold sets in, grab a yoga mat and start practicing these poses to alleviate tech neck and maintain your flexibility all season long.
For more information, visit The Yogatique.
