Physiotherapy experts recommend micro‑breaks, posture fixes and gentle stretches for neck care

Physiotherapy experts at Australian universities say simple changes to how we sit, scroll and work can counteract neck strain caused by holding static positions for too long. They urge people to notice tension and adjust movement and posture throughout the day. Dr Rocco Cavaleri of Western Sydney University recommends breaking up sitting every 30 to 45 minutes by standing for 60 to 90 seconds, taking deep breaths, rolling the shoulders back, gently turning the head and stretching the chest.

Julia Treleaven of the University of Queensland advises a 10‑second posture correction every half hour — elongating the back of the neck and “setting” the shoulder blades apart — and adding a quick 30–60 second walk. Experts say to “do not ignore your body’s signals,” and to vary tasks if you cannot move away from a screen.

Dr Peter Stubbs and others suggest switching activities each hour, bringing screens closer to eye level with a laptop riser or phone stand, and checking that elbows and knees are at 90 degrees with the main screen directly in front to avoid twisting. They warn against cracking the neck or strong repetitive self‑manipulation and instead recommend gentle mobility exercises several times a day.

Treleaven describes a “bow and arrow” stretch to rotate the head with the moving elbow; Stubbs recommends small, slow neck nods, side rotations and ear‑to‑shoulder moves, aiming for up to 30 repetitions if comfortable.

Key Topics

Health, Neck Strain, Western Sydney University, Rocco Cavaleri, Julia Treleaven, Peter Stubbs