Fix Nerd Neck with these 3 Easy Exercises.

After hours of doom-scrolling, it’s happened – you diagnosed yourself with Nerd Neck. The quintessential upper body posture for 21st century humans.

Hey, no judgment here. I live in this modern-technology-addicted world too. And I guarantee you that I check my email more on a daily basis than you do.

So, let’s not fall into some self-loathing spiral and endlessly judge ourselves for too much screen time. Computers are a part of our life now and they’re not going anywhere.

We need to learn how to adapt to this lifestyle and counterbalance the nerd neck position with exercises that promote a healthier posture.

If you do the exercises I share with you in this article, you will have less nerd-neck and more “cool-neck.”

Nerd Neck Definition

According to Urban Dictionary, the origins of nerd neck come from gaming. Apparently, some content creator used the term in 2019 to refer to those who play video games over 74 hours a week.

Because the gamers play so much and with such intensity, their necks lengthen while they play, and they develop a posture where the head protrudes forward. This is why half of teenagers look like they’re about to fall forward at any moment.

But of course, this posture is nothing new. Although new generations have funny nicknames for it, it’s been around for a while. This posture can also be called forward head, dowager's hump or upper-crossed syndrome.

Different labels, same posture. The head protrudes forward and the upper back excessively flexes. The person looks as if they are slouching but the position is not intentional. It might feel as if they are “locked” in this position.

There has been reference to this type of posture for over a century now so we can’t blame it all on modern technology. There are many reasons why one would be prone to this type of posture, including their emotional health, lifestyle, movement tendencies and of course, genetics.

Whatever the reason, this posture is reversible. It is not a life sentence and with the right exercises and lifestyle modifications, you can get rid of your nerd neck.

How to fix nerd neck

There are two main interventions you need to consider when troubleshooting your neck position. The first is examining your lifestyle and behaviors.

I will be the last person to tell you to stop using your phone or your PC. Nor will I tell you to cut down your video game usage to under 74 hours a week. That’s not my place. Do with your life what you want!

BUT . . . you should do so mindfully. You don’t have to strain your neck when you do your computer work. Nor do you have to have the phone at your knees when you use it.

Simply becoming more aware of what position your neck is in during everyday life can make a profound difference in your posture. Once you notice your neck is forward, gently guide it back to a more neutral position.

The second intervention is corrective exercise. This will accomplish two things. First, it will build up the necessary strength in the muscles around your neck that might’ve atrophied after years of suboptimal use.

Second, the right exercises will teach your nervous system what a healthier posture for your neck feels like. Once this feeling is engrained, your body will naturally prefer to adopt this more natural position.

Nerd Neck Exercises

The first and most important exercise is the wall stand. I first learned this exercise a decade ago and it is my go-to after a long day at the office.

The wall acts as feedback to help you understand where your weaknesses are. You might notice that despite the nerd neck, it is the upper back, low back or even shoulders that have the most trouble touching the wall.

Stick with this one for a few weeks and notice how your response to the exercise changes in time. It will get easier as your posture improves.

The next exercise to try is the shoulder reset. In this position, your entire body rests in a healthier and more balanced position.

In the wall stand, the feedback comes from behind you whereas in the shoulder reset, the feedback comes from the front. Neither is necessarily better or worse but it’s useful to experiment with both to see what your body prefers.

The shoulder reset is also gentler so you can hang out in the position for longer. This might be a better option for those of you who experience pain or discomfort in the neck.

The last exercise I recommend is the row, preferably done with rings or TRX cables. Building a stronger back will help you build better posture.

It is critical that you pay close attention to your neck position while you do this exercise. If you allow your neck to shift forward and your upper back to flex, you are reinforcing the exact posture you’re trying to fix.

When you maintain a strong neutral position under stress like this, you build a posture that will withstand the test of time. This is how strength training, in the right dose, can be so instrumental to long-term joint health.

For programming, perform the wall stand and shoulder reset at least 3-4x a week but you can do them every day if you prefer. I don’t recommend you perform rows more than 2-3x a week, especially once you are able to bang out more reps.

Closing Thoughts

There are some things about your body that are outside your control, but a nerd neck is not one of them. Your posture tells the world a lot about who you are. You get to decide what it will say.

A nerd neck type posture is a direct result of your lifestyle and the strength of your upper body musculature. Whether you want to change it is completely up to you.

It might not be easy but nothing worth it ever is. Oftentimes, it is only when we notice something about ourselves we are not proud of that wakes us up and motivates us to build a healthier and more resilient body.