With the head placed in forward and downward positions so often in using devices, it is important to incorporate proper stretches into your routine.
Face forward and pull head backward without tipping head up or down. Make a double chin. You should feel a gentle stretch on the back of the neck up to the base of the skull.
Upper trapezius stretches
Tilt your head to one side and use the weight of your hand resting on your head to feel the stretch on the side of neck down to the shoulder. Don’t pull forcefully with your hand, but rather use the weight of the arm to help increase stretch.
Squeeze shoulder blades back and together while pulling, keeping elbows at side.
Chest stretch on foam roller
Lie on a foam roller and let arms gently fall to the side, causing a light stretch across the chest.
Chest stretch in corner
Face a corner and place arms on walls. Step forward with one foot toward corner until feeling a stretch across the chest.