#25 Your neck needs a rest – exercises for the home office


It’s unbelievable: just a 45 degree downwards tilt of your head towards your mobile phone display strains your neck with 25 kg. Every day your spine has to bear this weight for many hours.

More than 30% of people between 14 and 18 years of age already suffer from the „mobile phone neck“ syndrome. Therefore, you should spend time on stretching and mobilizing your neck.


Simple stretching exercises:

1.       Sit in a straight position. Place one hand on the right temple and apply light pressure. At the same time press your head against the palm of the hand. Hold tension for a short time, then change sides. Afterwards, place your hand on the forehead and press your head against the hand. Finally, place your hand on the back of your head and apply light pressure here as well.  

2.       Cross your hands behind your head. Place your chin on the chest. Bring your elbows closer together. Inhale and exhale slowly. Go back to the starting position. Repeat.

3.       Move your head gently from the center towards the right shoulder, then towards the left shoulder. Keep your neck long. Then drop your chin towards your chest.


Almost all neck problems have to do with muscle tension caused by one-sided movements. Therefore, good pain prophylaxis are frequent changes in your sitting position, getting up from the chair, stretching your arms, walking a few steps and moving your spine.

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