The 1-Minute Exercise That May Ease Tech Neck Pain, According to Dr. Dustin DebRoy
Dr. Dustin DebRoy, D.C., of The Joint Chiropractic, was featured in a Men’s Journal article about how a one-minute posture exercise may help ease tech neck pain. In the piece, Dr. DebRoy explains how isometric rows can help engage the muscles to support better posture while reinforcing proper shoulder and upper back positioning. Read the full Men’s Journal article, “A Chiropractor Reveals the One-Minute Exercise That Destroys Tech Neck Pain Fast.”
In a recent Men’s Journal article, Dr. Dustin DebRoy shared expert insight on how isometric rows may help support posture and ease screen-related neck discomfort. Typically referred to as tech neck, this discomfort can happen when the head stays tilted forward for long periods while looking down at a phone, tablet, laptop, or other screen.
Over time, that forward head position may place extra stress on the joints, muscles, and ligaments of the neck. It may also contribute to tightness through the chest and shoulders, making it harder for the upper body to stay upright and supported.
“Posture is achieved and maintained through a combination of joint flexibility, mobility, strength, and muscular endurance,” said Dr. DebRoy.
That is why posture support is not just about sitting up straighter. It often requires a combination of movement, mobility, strength, and daily awareness. Let’s take a closer look at why tech neck happens, how isometric rows may help, and when chiropractic care may support better movement.
What is tech neck?
Tech neck refers to neck and shoulder discomfort that can develop from prolonged screen use, especially when the head tilts forward while texting, scrolling, or working on a laptop. Over time, that added strain may contribute to:
- Neck stiffness
- Shoulder and upper back tension
- Headaches
- Rounded shoulders
For many people, tech neck is not caused after one day. It is the result of repeated daily habits that add up over time.
Why screen posture may affect the upper body
The neck, shoulders, upper back, chest, and spine work together to support posture. When your head moves forward and your shoulders may round, the front of the body may tighten while the upper back muscles may have to work harder to keep you upright.
Over time, that pattern could make it more difficult to maintain a comfortable posture. You may notice your shoulders rounding forward, your neck feeling tense by the end of the day, or your upper back getting tired after long periods of sitting at a desk.
That is why posture exercises often focus on the full upper body, not just the neck. Strengthening the upper back, opening the chest, improving shoulder positioning, and building postural endurance may all help support more comfortable movement throughout the day.
How isometric rows may help support posture
Isometric rows are a type of strengthening exercise that helps activate the muscles in the upper back and shoulders that support upright posture.
According to Dr. DebRoy, isometric rows can be especially helpful because they engage many of the muscles responsible for maintaining good posture while reinforcing proper body positioning.
This type of exercise may help support:
- Upper back strength
- Shoulder stability
- Better posture awareness
- Muscular endurance
- Neck and shoulder support
- More controlled movement patterns
Isometric rows can also be adjusted based on strength and comfort level. Resistance bands, TRX straps, cable machines, dumbbells, barbells, or other equipment may be used depending on what is available and the person doing the exercise.
How to do an isometric row
As with any exercise, form matters. The goal is to use controlled movement and stay within a comfortable range. Stop if the movement causes pain.
- Set up in a row position using resistance bands, TRX straps, a cable machine, dumbbells, or another appropriate option.
- Keep your spine neutral and your chest lifted.
- Pull your shoulders back and draw your elbows behind your body.
- Keep your eyes looking straight ahead.
- Hold the row position with control.
- Start with a hold that feels manageable, working toward about 30 to 45 seconds as strength and endurance improve.
As the movement becomes easier, resistance or hold time may gradually increase.
Why consistency matters for tech neck
Isometric rows can be a helpful place to start, but better posture usually comes from consistent habits over time. This exercise may help strengthen the upper back muscles involved in posture, especially when paired with habits like:
- Taking short walking breaks during the workday
- Bringing screens closer to eye level
- Relaxing the shoulders throughout the day
- Avoiding long periods in one position
- Stretching the chest and shoulders
- Strengthening the upper back
- Checking in with how your neck feels during screen time
Remember: the goal is to help your body move more often, reset throughout the day, and feel better supported in daily life.
When to seek additional support
If neck tension, headaches, shoulder tightness, or reduced range of motion are affecting how you move or feel, it may be helpful to talk with a licensed chiropractor. They can assess joint function, mobility, posture, and movement patterns to better understand what may be contributing to discomfort.
At The Joint Chiropractic, we believe movement should feel supported through everyday life, whether you are working at a desk, using your phone, staying active, or trying to reduce tension from daily habits.
Looking for support? Visit The Joint Chiropractic to talk with a licensed chiropractor about posture, mobility, and simple ways to help your body move and feel better.