Simple Stretches to Help Ease Your “Tech Neck”*

Neck Extension:

  • Sit up straight in your chair with your feet flat on the floor.

  • Slowly extend your head backward, looking up towards the ceiling, until you feel a gentle stretch at the front of your neck.

  • Hold the extension for 15-30 seconds, then return to the starting position.

  • Repeat this extension 2-3 times to alleviate tension and promote flexibility in the neck muscles.

Neck Stretches:

  • Sit up straight in your chair with your feet flat on the floor.

  • Slowly tilt your head to one side, bringing your ear towards your shoulder until you feel a gentle stretch on the opposite side of your neck.

  • Hold the stretch for 15-30 seconds, then repeat on the other side.

  • Perform this stretch 2-3 times on each side.

Neck Rotation:

  • Sit or stand with your spine straight.

  • Slowly turn your head to one side, keeping your chin parallel to the floor, until you feel a gentle stretch.

  • Hold the stretch for 15-30 seconds, then repeat on the other side.

  • Perform this stretch 2-3 times on each side.

Shoulder Blade Squeezes:

  • Sit up straight with your shoulders relaxed.

  • Squeeze your shoulder blades together as if trying to hold a pencil between them.

  • Hold the squeeze for 5-10 seconds, then relax.

  • Repeat this exercise 10-15 times to improve posture and reduce tension in the neck and shoulders.

Upper Trapezius Stretch:

  • Sit or stand with your back straight.

  • Reach over the top of your head with one hand and gently pull your ear towards your shoulder, feeling a stretch along the side of your neck.

  • Hold the stretch for 15-30 seconds, then repeat on the other side.

  • Perform this stretch 2-3 times on each side.

*NOTE: These stretches are for informational purposes only and do not constitute medical advice or any warranties or relationship with either Get Back Physio LLC or Dr. Gina Kim, PT, LMT, CIDN.

Learning how to think critically.

Worried about the tide of rising fascism and AI, like I am? Jesse Richardson is a former marketing professional who worked in the advertising world, until he decided to “use his powers for good.” As the founder of the international non-profit School of Thought, his stated mission is to “popularize critical thinking by combining design with philosophy.”

Turns out that encouraging creative and critical thinking can help us solve problems and communicate with each other.

I found him through the You Are Not So Smart podcast where he was interviewed. His organization has free downloadable lessons in critical thinking, that you can also purchase. One example is Your Logical Fallacy Is.

CRISPR Nobel Prize winner predicts advances in treatments for issues that range from GI and the gut, to asthma, and even global climate change.

From the TED YouTube description:

You've probably heard of CRISPR, the revolutionary technology that allows us to edit the DNA in living organisms. Biochemist and 2023 Audacious Project grantee Jennifer Doudna earned the Nobel Prize for her groundbreaking work in this field -- and now she's here to tell us about its next world-changing advancement. She explains how her team at the Innovative Genomics Institute is pioneering a brand new field of science -- precision microbiome editing -- that uses CRISPR in an effort to solve seemingly insurmountable problems like asthma, Alzheimer's and climate change. This ambitious idea is part of the Audacious Project, TED's initiative to inspire and fund global change.