Spending countless hours stooped over your laptop or working from the comfort of your couch may lead to a literal ache in your neck. Alleviate this discomfort and improve your posture with these straightforward exercises. Originally published on February 24, 2022, with an accompanying image by ARTHUR MOUNT.

The typical American devotes nearly eight hours daily to screen time, often without adhering to ergonomic best practices. Imagine necks stretched forward, backs and shoulders drooping. Such postures can trigger headaches, shoulder inflammation, neck pain, and back spasms—a collection of symptoms medical professionals have termed "tech neck." Oluseun Olufade, M.D., an assistant professor of orthopedics at Emory School of Medicine in Atlanta, likens it to "dangling a 50-pound weight around your head all day," a condition exacerbated by the pandemic.

Tracy Green, a certified Pilates and barre instructor based in Louisville, Kentucky, has observed an increase in her clients' range-of-motion difficulties, such as the inability to turn their heads freely. Her solution for enhancing posture and preventing pain involves this quick, equipment-free workout designed to stretch and fortify the muscles that support your spine and neck. Commit to performing it three to four times weekly, and you'll find those Zoom meetings a bit more bearable, at least in terms of physical discomfort.

Cat-Cow Stretch: Begin on all fours with your hands positioned directly under your shoulders and your knees under your hips. As you inhale, arch your back, lowering your abdomen and lifting your chest and tailbone towards the ceiling. Exhale and tuck your chin into your chest, rounding your back towards the ceiling and tucking your tailbone. Repeat this sequence 5 to 10 times, breathing deeply and moving with deliberate slowness.

Child's Pose & Thread the Needle: Transition into Child's Pose by sitting back on your heels, extending your arms forward, and resting your forehead on the floor. Hold this position, breathing in and out four times. From here, pass your right arm under your left armpit and turn your head to look towards your right hand. Hold this position while inhaling and exhaling twice, then switch sides and repeat the movement.

Single-Leg Kicks: Lie prone with your legs extended and your arms bent, resting your forehead on your hands. Inhale and swiftly kick one heel towards your buttocks twice, then exhale, lower the leg, and immediately repeat with the other leg. Perform 10 repetitions on each side.

Prone Superman with "W": Lie prone with your arms and legs extended. Engage your core muscles and slowly lift your arms and chest off the floor (avoid lifting your legs) as you bend your elbows towards your sides, forming a "W" with your arms. Keep your gaze downward to maintain alignment between your neck and spine. Hold this position for 3 seconds before lowering back to the starting position. Repeat 5 times.

Plank: Assume a raised push-up position with your hands directly under your shoulders and your feet hip-width apart, ensuring your body forms a straight line (avoid letting your hips sink or rise). Hold this position for 30 to 60 seconds, keeping your gaze fixed on the floor to maintain alignment between your neck and spine.

By incorporating these exercises into your daily routine, you can effectively combat the negative impacts of prolonged screen time on your body. Not only will these movements help to alleviate the discomfort associated with "tech neck," but they will also contribute to a more upright posture and improved overall well-being. Remember, consistency is key—commit to these exercises regularly to experience the full benefits.