5-Minute Physical Therapy for Dual Monitor Neck Pain Relief

Best 5-Minute Physical Therapy Routines for Neck Pain Caused by Dual-Monitor Setups

If you’re dealing with neck pain from staring at dual monitors all day, you’re not alone. The good news? A quick 5-minute routine can make a real difference.

Why Dual Monitors Cause Neck Pain

When you’re constantly turning your head between two screens, your neck muscles get strained. Add poor posture to the mix, and you’ve got a recipe for chronic discomfort.

Your 5-Minute Relief Routine

Chin Tucks (1 minute): Sit up straight and gently pull your chin back like you’re making a double chin. Hold for 5 seconds, repeat 10 times. This strengthens the muscles that support your neck.

Neck Rotations (1 minute): Slowly turn your head to look over your right shoulder, hold for 10 seconds, then switch sides. Do this 5 times each way to improve mobility.

Shoulder Blade Squeezes (1 minute): Pull your shoulder blades together like you’re squeezing a pencil between them. Hold for 5 seconds and repeat 10 times to release upper back tension.

Side Neck Stretches (1 minute): Tilt your head toward your right shoulder until you feel a gentle stretch on the left side. Hold for 15 seconds, then switch. Repeat twice per side.

Levator Scapulae Stretch (1 minute): Turn your head 45 degrees to the right and look down toward your armpit. You’ll feel a stretch along the side of your neck. Hold for 20 seconds each side.

Do this routine every few hours, and your neck will thank you!