In today's digital age, spending hours hunched over computer, laptop, and phone screens has become commonplace. Whether for work or leisure, we spend hours looking at our devices. This places significant strain on the neck muscles, often leading to pain or stiffness.

If you are struggling with this issue, a few simple stretching exercises can help. Let’s explore some stretching exercises that can help relieve neck stiffness.

**Neck Tilt**
This exercise relaxes the muscles on the sides of the neck and helps alleviate stiffness. To perform this exercise, sit upright and keep your spine straight. Slowly tilt your head to the right, bringing your right ear closer to your right shoulder. Hold this position for 15–20 seconds, then return to the neutral position. Repeat the process on the other side.

**Chin Tuck**
This exercise reduces stiffness in the back of the neck and upper back muscles, and also helps prevent "tech-neck." Sit upright and keep your gaze fixed straight ahead. Without tilting your head up or down, pull your chin straight back so that you feel a stretch in the back of your neck. Hold this position for 10 seconds, then return to the neutral position. Repeat this exercise 5–10 times.

**Neck Rotation**
This is an excellent exercise for relieving tension at the junction of the neck and shoulders. To perform this exercise, relax your neck completely and slowly lower your chin toward your chest. Then, slowly rotate your head in a circular motion. First, move it from the right side toward the back and over to the left, then rotate it from the left side to the right.

Keep these points in mind:
Stop immediately if you feel any sharp pain or a sudden jolt while doing these exercises. Additionally, take a short walk every 45 minutes while working and position your screen at eye level.

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