Tierre Jay

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Strengthening and stretching your muscles may help alleviate some of that nagging neck pain, says Aixa Goodrich DC, FMP, of South Florida Rehabilitation and Wellness Center.

So, with the help of professional chiropractors, we rounded up the best equipment-free stretches and exercises. Incorporate these into your daily routine one to three times a day to help show text neck who’s boss.

The exaggerated nod counterbalances the downward/forward head position by pulling your shoulders down and back, and increasing neck mobility, explains Cappo.

How to do it:

Downward-Facing Dog is useful for opening the anterior chest wall and shoulders — which are often rounded and tightened from excessive tech usage, Goodrich points out. This pose is all about upper-body strength, which means if you don’t have the shoulder strength you might compensate by scrunching your shoulders up to your ears. If you notice yourself doing this, actively draw your shoulder blades down your back, which will create space in your neck.

How to do it:

Your core and pelvis should drive the Cat-Cow flow: As you inhale you create an anterior tilt to the pelvis so that your tailbone is facing the ceiling, and as you exhale you create a posterior tilt so that your tailbone is turned toward the ground. This movement sequence helps increase spinal awareness, which is a large part of less-than-perfect posture.

How to do it:

Padahastasana stretches the neck and hamstrings, which means that it’s fighting text neck and hips that are tight from sitting all day at the same time, explains Goodrich.

How to do it:

Bow pose helps to counteract slouched shoulders by opening them from the front, and strengthening them from the back, explains Marina Mangano, DC, founder of Chiro Yoga Flow.

How to do it:

Chin tuck is a simple exercise you can do at your desk, at a stoplight, or even in a meeting at work. This simple stretch will help increase spinal awareness, while strengthening the neck muscles to help pull your head back into alignment, says Cappo.

How to do it:

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