Neck Smoother
"Tech neck" — the horizontal lines and skin laxity that come from constantly looking down at phones and laptops — is as much a posture problem as a skin one. This exercise combines a posture reset with gentle stretching of the sternocleidomastoid, the long muscle running down the side of the neck.
How to Do It
Sit tall, turn your head gently side to side, then lift your chin slightly and swallow or hold a gentle stretch.
Why It Works
Correcting forward-head posture reduces the repetitive folding that creates and deepens horizontal neck lines, while the stretch itself helps neck muscle tone.
Benefits
- Addresses posture, a root cause of "tech neck" lines
- Stretches and engages the sternocleidomastoid
- A good habit to pair with screen breaks during the day
Which muscles this works
The sternocleidomastoid runs from behind the ear down to the collarbone and breastbone, and it turns and tilts the head. When you spend hours looking down, the head drifts forward, the neck skin folds in the same place again and again, and the muscles at the front and back of the neck tighten. Horizontal neck lines also come from age, sun exposure and genetics, so posture is one factor among several rather than the whole story.
Step by step
- Sit tall with your ears over your shoulders, your shoulders down, and the crown of your head lifting.
- Turn your head slowly to one side as far as is comfortable, then return to the centre.
- Repeat on the other side, 5 turns each way.
- Lift your chin slightly and swallow, or hold a gentle stretch along the front of the neck.
- Do 3 chin lifts, keeping your shoulders relaxed.
Common mistakes
- Turning the head fast or jerking at the end of the movement.
- Rolling the head in full circles, which can strain the neck.
- Shrugging the shoulders towards the ears.
- Slouching again straight after the exercise.
When to skip it
Skip it if you have a neck injury or disc problem, or if turning your head makes you dizzy. Stop and see a doctor if you feel numbness or tingling in your arms.
What to expect
A better posture habit is the main benefit, and you may feel less tension in the neck and shoulders. Neck lines that are already etched in are unlikely to disappear, and posture is only one cause of them. Sunscreen and moisturiser on the neck matter just as much.
The best-known study of facial exercise followed 16 women aged 40–65 through a 20-week programme of 30-minute sessions. Cheek fullness improved and dermatologists rated them about three years younger on average (Alam et al., JAMA Dermatology, 2018). It was a small study, the authors noted the results may not apply to other groups, and the programme was far longer than a one-minute video, so expect gradual and modest change.
FAQ
What causes tech neck lines?
Repeatedly looking down at phones and screens folds the neck skin in the same place thousands of times a day, which over years can create and deepen horizontal lines.
Does posture really affect how my neck looks?
Yes — sitting or standing with a forward head posture increases the folding and tension in the neck, so correcting posture is a meaningful part of preventing further lines.
How can I avoid tech neck?
Raise your screen to eye level, hold your phone higher rather than looking down at it, and take a short posture break every 30 minutes or so. The exercise helps you reset, but the daily habits matter most.
Should I put sunscreen and moisturiser on my neck?
Yes. The neck gets a lot of sun, and the skin there is thin. Applying SPF and moisturiser down to the chest helps protect against sun damage, which is a major cause of neck lines.
Want to track your skin's progress alongside face yoga?
Get a free AI skin analysis, then follow a routine that combines skincare with the right face yoga exercises for your goals.
Try DermLens AI