Desk-friendly neck care: micro-breaks, posture tweaks, and gentle stretches
Experts urge desk workers to counter tech neck with regular micro-breaks every 30–45 minutes and quick posture corrections, including eye-level screens and varied tasks. Add gentle mobility moves—bow-and-arrow, side neck rotations, and ear-to-shoulder—with slow, controlled movements, and aim for 30–60 minutes of moderate activity daily. Manage stress and sleep to reduce muscle tension, avoid neck cracking, and employ ergonomic setups (laptop riser, properly positioned monitor, and elbows/knees at 90 degrees) to prevent strain.