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Thank you in the hours we spend scrolling , Typing and Zoom, "Tech Neck" is one of the most common posture Problems in America. Also known as the front top posture, Tech Neck occurs when you lean your head forward and down - often for hours, while using screens. Over time, this subtle change puts up to 60 pounds of pressure on your neck and upper spine, causing tensions, stiffness and even chronic pain.

But you can fight back. According to physiotherapists and spine specialists, a few minutes of targeted stretching every day can start canceling the damage and restoring healthy alignment. Here are four of the best expert movements to try.

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This simple stretch is one of the most popular and effective in reverse the neck of technology, although it is not so cute in action.

However, it helps to strengthen the flexors of the neck deep and slowly pull your head back in the alignment, according to Dr Dimitrios Lambrou has Northeast Spins and Sports Medicine .

How to do it:

-Sit or stand up with your relaxed shoulders.

-MEPPEL your right chin back (not below) as if you were trying to make a double chin.

-Post for 5 to 10 seconds and repeat 10 to 15 times.

TRUPEZE TRUPEZ muscles May contribute to the tension of the neck and rounded shoulders. This simple stretch relieves the stress of the upper back and promotes mobility, according to the pros of Kessler rehabilitation center .

How to do it:

-Sit or stand up. Tilt your right ear to your right shoulder.

-Sut your right hand to gently pull your head more deeply in stretching, making sure you keep your opposite shoulder relaxed.

-Parfection of 20 to 30 seconds and repeat on both sides.

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According to Reach Rehab + Chiropractic Performance Center, this section helps to counter the routine position desk all day.

In A YouTube video , they show how to practice this section when seated on a chair, which opens the upper spine and is particularly useful after long seated or refined periods. But, you can also do it on the floor using a foam roll.

How to do it:

-Sit on a robust chair with a firm back or lie down with your shoulder blades resting on a foam roller.

-Place your hands behind your head and look back on top of the chair or foam roller.

-The head and chest back gently while your elbows seem to "scrape the ceiling".

-Post for 10 to 15 seconds and repeat 2 to 3 times.

This movement, commonly known in the world of fitness like the Superman section, is used in physiotherapy To strengthen the lower trapezoid muscle between your shoulder blades, writes the Kessler Rehabilitation Center. This can help reset your posture and align your chin with the rest of your spine.

How to do them:

-The face on the floor or a yoga carpet.

-Mell your shoulder blades at the bottom and back, then lift your chin, your chest and legs to the ground lightly when you extend your arms in front of you as if you fly in the air.

-Sesigne for 3 to 5 seconds, then release everything towards the ground. Repeat 10 times.