3 Simple Exercises to Relieve Neck Pain From Computer and Phone Use

Rehab Science App Link: https://rehabscience.com/membership/ Rehab Science Book Link: https://amzn.to/3MNfisW Neck and upper shoulder pain are extremely common in people who spend long hours working at a computer or frequently looking down at their phone. These positions often place the neck and shoulders in sustained, static postures that can increase tissue sensitivity and reduce normal movement variability over time. In this video, I walk you through three simple exercises designed to restore neck and shoulder mobility and help counter the postures we commonly adopt during desk work and phone use. These movements focus on the cervical spine and the shoulder blade region, encouraging more natural motion and reducing prolonged stiffness without aggressive stretching or strain. If you experience neck tension, upper shoulder discomfort, or stiffness that builds throughout the day, these exercises can be a practical way to reintroduce movement, improve comfort, and support healthier posture during daily activities. As always, move within a comfortable range and stop if symptoms worsen. Chapters: 00:00 Introduction 01:19 Exercise 1: Scapular & Cervical Retraction 02:23 Exercise 2: Scapular Retraction & Arm Elevation 03:37 Exercise 3: Cervical Rotation & Levator Scapulae Stretch 04:51 My Rehab Science Book & App Dr. Tom Walters and Rehab Science recommend that you speak with your doctor or physical therapist before participating in the exercises demonstrated in this video. The exercises in this video are intended for educational and entertainment purposes only. No information in this video is to be taken as medical or health advice.