For Questions or Appointments Call: (910) 859-8359 – ** Formerly Chirocynergy Leland **

** Formerly Chirocynergy Leland **
For Questions or Appointments Call:
(910) 859-8359

Tech Neck Treatment in Leland, NC

Tech Neck Relief Stretches You Can Do at Home

From Waves of Wellness Chiropractic in Leland, NC

If your neck and shoulders feel tight after spending hours on your phone or laptop, you’re not alone. “Tech Neck” is a modern-day posture problem caused by looking down at screens for too long — and it’s one of the most common issues we treat in our Leland office.

At Waves of Wellness Chiropractic, we help patients relieve tech-related neck pain naturally, without relying on medication or surgery. Below are 3 simple chiropractor-recommended stretches you can start doing today to feel better and improve your posture.

What Is Tech Neck?

Tech Neck (also known as “text neck”) is caused by the forward head posture that develops when we spend long periods looking down at phones, tablets, or computers. This unnatural position puts extra strain on the neck, upper back, and shoulders.

Common signs of tech neck include:

  • Stiff neck or reduced range of motion

  • Upper shoulder and trap tightness

  • Headaches or tension at the base of the skull

  • Poor posture and rounded shoulders

3 Simple Stretches to Relieve Tech Neck

These exercises come directly from our in-office Tech Neck Stretch & Pain Relief Guide. They’re easy to do at home and require no equipment.

Download Our Free At Home
Tech Neck and Pain Stretch Guide

Download Our Free At Home
Tech Neck and Pain Stretch Guide

🧘‍♀️ 1. Upper Trapezius Stretch

Purpose: Relieves tension in the upper shoulders and neck.

How to do it:

  • Sit or stand tall with relaxed shoulders.

  • Gently tilt your head to one side (ear to shoulder).

  • Use your hand to apply light pressure to the side of your head.

  • Hold for 20–30 seconds. Switch sides.

  • Repeat 2–3 times per side.

🧘‍♂️ 2. Levator Scapulae Stretch

Purpose: Loosens the back of the neck and shoulder area.

How to do it:

  • Sit or stand with good posture.

  • Turn your head about 45 degrees to the side.

  • Tuck your chin toward your chest (like looking into your armpit).

  • Use your hand to apply light pressure to deepen the stretch.

  • Hold for 20–30 seconds. Switch sides.

  • Repeat 2–3 times per side.

📏 3. Chin Retractions (“Double Chin” Exercise)

Purpose: Helps realign the head and neck for better posture.

How to do it:

  • Sit or stand with your spine straight.

  • Gently pull your head straight back as if making a “double chin.”

  • Keep your gaze level (don’t tilt your head up or down).

  • Hold for 3–5 seconds. Relax.

  • Repeat 10–15 times.

Why These Stretches Work

When done consistently, these stretches help:

  • Reduce muscle tension

  • Improve posture and alignment

  • Decrease pressure on the neck and shoulders

  • Support better spinal health

But if your symptoms don’t improve — or keep coming back — it’s a sign that you may need professional care to address the root cause of the issue.

Chiropractic Care for Tech Neck in Leland, NC

At Waves of Wellness Chiropractic, we take a personalized approach to treating tech neck. We evaluate your posture, spinal alignment, and movement habits to create a custom care plan that may include:

  • Gentle chiropractic adjustments

  • Soft tissue therapy

  • Posture coaching and ergonomic tips

  • Follow-up stretches and exercises

We’ve helped hundreds of Leland residents get back to work and daily life without pain — and we’d love to help you too.

💬 Patient Testimonial

“Megan and Jordan are phenomenal. I would recommend them to any and everyone. They have helped me tremendously living a pain-free life.”
— Shaina M.

📍 Ready to get professional treatment? Let’s Talk!

📞 Call: (910) 859-8359

📍 Visit Us:
Waves of Wellness Chiropractic
473 Olde Waterford Way, Suite #118
Leland, NC 28451

❓ Frequently Asked Questions About Tech Neck & Chiropractic Care

Can a chiropractor fix tech neck?
Yes. Chiropractors are trained to correct postural issues like Tech Neck by addressing misalignments in the spine, relieving muscle tension, and guiding patients through corrective exercises that support long-term posture improvement.

Is chiropractic care safe for neck pain caused by screen use?
Absolutely. At Waves of Wellness Chiropractic, we use gentle, personalized techniques that are safe and effective for addressing Tech Neck and posture-related neck pain.

How do I know if my neck pain is from tech neck or something more serious?
If your pain worsens with screen time, improves with movement, and is focused around the base of the skull, shoulders, or upper back, it may be Tech Neck. However, if you have symptoms like numbness, radiating arm pain, or weakness, it’s best to get evaluated by a chiropractor or medical professional.

Can tech neck cause long-term problems if left untreated?
Yes. Over time, untreated Tech Neck can lead to more serious postural issues, chronic muscle strain, reduced range of motion, and even early spinal degeneration. Early treatment is key.

Do I need X-rays to treat tech neck?
Not always. We start with a detailed consultation and posture exam. If we suspect deeper structural issues or disc involvement, we’ll recommend imaging — but many Tech Neck cases can be treated without it.

How soon will I feel relief?
Some patients feel better after just a few sessions and consistent stretching. More advanced cases may take several weeks of care to fully correct posture and reduce pain.

Do you offer posture assessments or ergonomic advice?
Yes! During your visit, we’ll assess your posture, screen habits, and workstation setup, and provide simple adjustments you can make at home or work to support recovery.