Tech Neck Relief with Courtney

Need a relief from the strains of looking at a screen all day? Courtney has some great stretches for you to add to your daily (or weekly) routine to relieve those aches and pains we get from looking down at our phones or other screens!


  • Chin Tucks – Take 2 fingers and press the chin back to lengthen the back of the neck (6-8)
  • Cross hands at neck and pull the tissue down (6-8)
  • Place your left hand on top of your head and right arm behind your back. Tip your left ear to left shoulder. Lift and lower chin diagonally. Repeat on the right side. (6-8)
  • Place your hands behind your head (one hand on top of the other) with wide elbows. Press your hands into the base of your head to keep your neck in line with your spine and ears over shoulders. Hold for 15 seconds.
  • Head Turns – turn your chin towards both shoulders. (6-8)
  • Chin traces – trace your chin shoulder to shoulder like a smile (6-8)


  • Head nods – keep the back of your head on the mat. Tilt your chin towards your chest and then press towards the ceiling (6-8)
  • Head Circles – trace circles on the ceiling, in both directions.  Size of a dime, size of nickel, then size of a quarter (6-8 each direction)


  • Place your hands under your shoulders. Keep your elbows bent and close to ribs. Scoop your abdominals in and up. Initiate with top of your head to lift your head, neck, and shoulders. Lengthen to lower down. Image: rolling a marble forward with your nose. Neck should be long and in line with spine.

Check out Courtney teaching Pilates and Yoga at the Wellness Studios or on @movementondemand608!