Spending long hours looking at a laptop or mobile screen can put constant strain on your neck and shoulders. Poor posture, bending your neck for long periods, and staying in the same position can lead to neck stiffness, shoulder pain, and discomfort. Practising gentle yoga and stretching daily may help relax tense muscles and improve flexibility.
1. Neck Stretch
Slowly tilt your neck to the right and left. Hold each position for a few seconds to help release neck tension.
2. Cat-Cow Pose
Move gently between rounding and arching your back while coordinating your movement with your breathing. This can help relieve tension in the neck, shoulders, and spine.
3. Child’s Pose
A relaxing pose that may help reduce tension in the neck, shoulders, and back.
4. Cobra Pose
Helps open the chest and counteract the forward-slouched posture often caused by prolonged screen use.
5. Eagle Arms Stretch
A great stretch for releasing tension in the shoulders and upper back.
6. Downward-Facing Dog
Helps stretch and relax the shoulders, back, and upper body.
7. Corpse Pose (Shavasana)
End your routine with a few minutes of relaxation to allow your body and muscles to fully rest.
Important: Practise all poses gently and avoid forcing your neck. If you experience severe or persistent pain, numbness, weakness in your arms, or dizziness, consult a doctor or physiotherapist.
