#Neckpain

Across Thailand’s bustling cities and quiet provinces alike, a silent health crisis unfolds every day. Office workers in Bangkok’s glass towers hunch over keyboards. Students in Chiang Mai dormitories scroll endlessly through social media. Street food vendors check orders on their phones between customers. All share a common enemy: the persistent ache that radiates from neck to shoulders, the stiffness that follows them home each evening.

This phenomenon, dubbed “tech neck” by health professionals, affects millions of Thais who spend countless hours gazing downward at digital screens. But emerging research suggests a surprisingly simple solution lies within reach—just four targeted exercises that can be performed anywhere, anytime.

Across Thailand, office workers, students, and vendors share a common burden: neck and shoulder pain from looking down at devices. The health impact is real, but new evidence points to a simple, doable solution: four targeted exercises that can be done anywhere.

Studies show that strengthening the neck and shoulder muscles can provide longer-lasting relief than stretching alone or taking occasional screen breaks. The four moves—prone Y-T-W raises, wall-assisted shoulder blade work, supine neck strengthening, and progressive shoulder shrugs—focus on rebuilding deep postural muscles to keep the head aligned over the spine.

A short, regular programme of targeted neck and shoulder strengthening exercises can reduce the stiffness, pain and postural strain commonly called “tech neck,” according to rehabilitation experts and recent scientific reviews. Practical moves such as prone Y–T–W raises, assisted wall angels, raised neck repetitions and loaded shoulder shrugs aim to rebuild the local muscle support that holds the head over the spine, providing longer-lasting relief than stretching or intermittent breaks alone (These four neck and shoulder strengthening exercises are the answer to alleviating tech neck).