Introduction

Modern life especially prolonged screen use can lead to poor neck posture, also known as "tech neck." Over time, this contributes to muscle strain, reduced mobility, headaches, and even nerve compression.

Self assessment

Poor neck posture doesn't just cause stiffness; it affects the entire spine and nervous system. Improving posture and restoring full neck mobility can relieve pain, reduce injury risk, and boost overall function.

How to test yourself

1. Extension – Look up as far as possible toward the ceiling without moving your shoulders.

2. Flexion – Tuck your chin and look down, trying to bring your chin to your chest.

3. Lateral Flexion – Tilt your head toward one shoulder (ear to shoulder) without rotating.

4. Rotation – Rotate your head to look over your shoulder on each side.

Tip: Use a mirror or record yourself to judge your range. You can also mark angles using a goniometer or mobile app for accuracy. I use this app 👉 https://play.google.com/store/apps/details?id=com.trinuslab.physiomaster

Questions to ask while or after testing

1. Can I reach the normal range?
2. Do I feel tightness, pain, or compensation (like shoulder movement)?
3. Is one side significantly more limited than the other?
4. Do I feel better after doing warm-up or mobility drills?

Exercises

• Cervical range of motion
• Cervical isometric
• Chin tucks
• Scapular Reteraction or Band pull aparts
• Wall Angels

Retest