The One Pilates Move That Actually Helps With Tech Neck, According to Instructors
If you are constantly scrolling through social media or spending prolonged periods typing on a laptop, you may be familiar with pain and stiffness in your neck and upper back. There's actually a name for this type of discomfort: tech neck, which is caused by slouched posture when viewing and working on your devices.
"Ideally, the ears should stack over the shoulders. With tech neck, the head gradually migrates forward, placing significantly more stress on the neck and upper back. Over time, this often leads to rounded shoulders, increased curvature through the upper spine, muscle tension, stiffness, headaches and reduced postural endurance," Lyndsey Meade, founder of BODY Hot Pilates and certified Pilates instructor, tells Parade. "The body adapts to whatever position it spends the most time in. If we're spending hours each day in a flexed, forward position, the muscles that support upright posture gradually become weaker while others become increasingly tight and overworked."
The most effective way to address this condition is by disconnecting yourself from work, putting away your devices and regularly moving your body. But alas, since many jobs require constant connection, this may not be the most feasible option. That's why it's essential to learn tried-and-true habits to help reduce-and alleviate-tech neck.
Specialized physical therapists are trained to treat tech neck; they work to fix the underlying problems instead of focusing on short-term relief. You can also revisit your desk setup and make your daily working environment more spine and neck-friendly. Simple tweaks like raising your electronic devices and positioning them at better heights to avoid slouching can make all the difference in the world.
Another sustainable approach is to optimize your workout routine by choosing exercises that support better posture. That's where a low-impact training method like Pilates comes in clutch. In fact, according to instructors, there's one productive move that can actually help with tech neck. So put down your devices, roll out your mat and let's get started.
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Which Muscles Become Tight or Over-Active With Tech Neck?
When dealing with tech neck, it's common to experience tightness and overactivity in the pectorals, upper trapezius, levator scapulae and the tiny muscles at the base of your skull, Meade explains.
"At the same time, the deep neck flexors, lower trapezius, rhomboids, serratus anterior and the muscles that support spinal extension often become weaker and less active," she points out. "This creates a cycle where the body relies on the wrong muscles for support. The more those muscles compensate, the harder it becomes to maintain good posture throughout the day."
Related: Want Strong, Sculpted Abs? Start With These 5 Pilates Mat Moves, Instructors Say
The Best Pilates Exercise To Address Tech Neck
Instructors agree that the best Pilates move to address tech neck is the swimming exercise. And no, this exercise doesn't require a pool!
While most people consider tech neck a neck issue, it's really all about upper body posture. That's where Pilates swimming comes into play. According to Meade, this exercise strengthens the back side of your body, including the muscles that support your neck, shoulders and upper back, while promoting spinal extension.
"Pilates swimming is performed in a prone position (lying on your stomach) and requires you to actively lift your chest, arms and legs off the mat. This directly combats forward head posture by forcing the entire posterior chain to engage. It strengthens the deep extensor muscles of the spine while simultaneously stretching the front of the chest, effectively reversing the slumped, forward-head position," explains Dr. Femi Betiku, DPT and instructor for Club Pilates.
Here's How To Do Pilates Swimming
- Begin by lying on your stomach with your legs extended behind you and your arms reaching overhead.
- Lift your arms, chest and legs slightly off the mat.
- Keep the back of your neck long.
- Alternate between lifting your opposite arm and leg in a controlled fluttering motion-as if you're "swimming."
For most, practicing this exercise three to five times a week as part of a well-rounded Pilates practice can yield real improvements in body awareness, posture and upper-back strength within just a few weeks. Keep in mind that it's more important to be consistent rather than perform hundreds of reps in one go.
Dr. Betiku also stresses the importance of taking a dual approach-maximizing your daily habits (i.e., carving out "micro-breaks" in your workday to extend your spine) while building mobility and strength through movements like swimming.
Related: 5 Oblique-Firing Pilates Moves Instructors Never Skip
What Parts of the Body Does Pilates Swimming Target the Most?
When performing Pilates swimming, you typically feel engagement in the upper back and shoulders first, but the movement is really a full posterior-chain exercise. Meade says it fires up the rhomboids, rear shoulders, spinal extensors, middle and lower trapezius, glutes and deep postural stabilizers that promote a strong upright position.
"The neck is involved, but ideally it isn't doing the work. Instead, the neck benefits because the surrounding muscles become stronger and better able to support proper alignment," she tells Parade. "One of the biggest misconceptions about posture is that you need to constantly ‘pull your shoulders back.' In reality, good posture comes from building strength and endurance in the muscles that support it naturally. That's exactly what movements like swimming are designed to do."
Related: Forget Planks-Pilates Instructors Say This Is the Move That Actually Fixes a Weak Lower Back
How To Tell if You're Genuinely Improving Head and Neck Alignment
The goal is to make lasting improvements to your head and neck alignment rather than engaging in a stretch or exercise that provides temporary relief. According to Dr. Betiku, temporary relief looks a little something like this: Your neck may feel a tad looser for an hour or so after exercising, but the tension quickly comes back once you return to your desk.
"True improvement in alignment is characterized by postural endurance. As the deep stabilizing muscles of your neck and upper back get stronger, you will notice that your body naturally rests in a more upright position without you having to consciously ‘force' your shoulders back. Clinically, you will also notice a sustained reduction in secondary symptoms, such as fewer tension headaches, decreased upper trap tightness at the end of the workday and an easier time taking deep, expansive breaths," Dr. Betiku explains.
By adding Pilates to your routine, your entire body will reap the strengthening benefits-and your tech neck will thank you.
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Sources:
- Lyndsey Meade, founder of BODY Hot Pilates and certified Pilates instructor
- Dr. Femi Betiku, DPT and instructor for Club Pilates
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This story was originally published July 8, 2026 at 11:25 AM.