6 Stretches for Tech Neck

Smart phones and computers are here to stay but the pain from staring at them doesn’t have to be! So many of us—from office workers to students to people scrolling on TikTok—may spend hours a day looking down at a screen. How often do you notice sitting with your shoulders scrunched up to your ears and hunched over just wondering why your neck and upper back hurt so badly? While the screens may be unavoidable, here are some stretches you can do daily in just a few minutes to get relief from the dreaded tech neck.


1. Chin tuck

Perform this by staring straight ahead and pulling your chin backwards towards your spine—you should feel a double chin forming. Hold this for 1-2 seconds, release, and repeat. This is an easy one to do while sitting at your desk, bonus points if you’re in a cubicle or working from home where your coworkers won’t see your double chin!


2. Scapular Retraction

For this movement, stand up straight and pinch your shoulder blades together and hold for 1-2 seconds. Pretend that your holding a pencil between your shoulder blades and don’t drop it! Release and repeat 5-10 times. This is another easy one to add in a few times throughout the work day to reset your posture.


3. Trap Stretch

Lean your ear towards the shoulder on the same side. Gently pull on the top of your head to increase the stretch. Hold this position for 1-2 seconds and release. Be sure to do both sides!


4.Wall Angels

Standing against a wall with your feet at shoulder width distance, start with your hands at your sides. Slowly raise your arms above your head while keeping your back against the wall. Lower them back to your sides for 1 rep. Repeat this 5-10 times.


5. Cat Cows

For all the yogis out there, you know the benefits of cat cows but for the rest of us, begin in a table top position on your hands and knees with your hands directly below your shoulders and your knees underneath your hips. From there, breath in deeply and look up while arching your back. Breathe out and tuck your chin while pulling your belly button to your spine, arching the other way. Repeat this motion with the corresponding breaths 5-10 times.


6. Ragdoll

Also known as a forward fold, begin this by standing straight with feet shoulder width distance apart, breathing deeply and stretching your arms overhead. Breath out and bend over at the hips so that your arms and head hang low by your shins. Keep a healthy bend in your knees to prevent strain while feeling a good stretch in the hamstrings and release in the upper neck. Gently swaying through this movement can help loosen muscles throughout your body and increase your relaxation.



The human head weighs about 10-12 lbs and ideally, it sits right at the top of your spine in a neutral position. However, we often bend our heads forward—especially while on our phones—and it increases the pressure and strain on our necks. For every 10-15° your head tilts forward off of center, several extra pounds of stress are added to the vertebrae and discs in your spine. So, be mindful about your posture as you work and scroll and if you catch yourself hunched over your keyboard, take a few minutes and stretch out. And of course, come in and see our Buffalo chiropractors and licensed massage therapists to give that extra love to your neck and upper back. Be kind to your spine!


Bethany Wolcott

D’Youville Chiropractic ‘26

Safely Enjoying the Beach This Summer

By S21 GMB • June 30, 2025
The beach is a perfect place to relax, soak up the sun, and enjoy a variety of fun activities like swimming, volleyball, and surfing. However, while it offers an ideal setting for leisure and recreation, it also presents certain risks that can impact your health and well-being. From sunburns to dehydration and slips and falls, understanding how to enjoy the beach safely will help ensure you make the most of your time by the water. Here’s how you can stay safe and healthy while soaking in the sun and fun this summer.

The Long and Short of It: Understanding Leg Length Discrepancies

By S21 GMB • June 23, 2025
When your pants always seem uneven or one shoe wears out faster than the other, it might not be your laundry or the way you walk — it could be a leg length discrepancy. But before you panic or break out the measuring tape, let’s break down what this actually means and how chiropractic and massage therapy can help even things out (literally and figuratively). There are two main types of leg length discrepancies: anatomical and functional . While they may present similarly — hip imbalances, lower back pain, uneven walking patterns — their root causes (and therefore their treatments) are very different. Let’s dive into the difference between the two, how we diagnose them, and how your friendly neighborhood chiropractor or massage therapist can help.

Runner’s Knee: What It Is, Why It Happens, and How to Keep On Running

By Sahil's Development Team • June 16, 2025
If you’ve ever gone for a run and come home with an achy, nagging pain around your knee, you might have experienced the all-too-common condition known as Runner’s Knee. But don’t let the name fool you — you don’t have to be a marathoner to be affected. Runner’s Knee can strike casual joggers, weekend warriors, or even people who rarely run but take a long walk or hike.  At Peak Performance, we see lots of patients who are sidelined by this pesky knee pain. The good news? It’s treatable, manageable, and very often preventable. Let’s dive into what Runner’s Knee actually is, how it occurs, how to treat it, and how to keep it from coming back.

Meet Your Nervous System

By S21 GMB • June 9, 2025
Before we talk about how massage affects the nervous system, it helps to understand what the nervous system is and what it does.

Integrating Chiropractic Care into Pediatric Health

By S21 GMB • June 2, 2025
Children are constantly growing, learning, and exploring the world around them. From their first steps to their time spent in school and on the playground, their bodies undergo continuous physical stress and development. While pediatric health often focuses on nutrition, vaccinations, and regular checkups, spinal health is sometimes overlooked. Chiropractic care offers a safe, effective way to support proper growth, posture, and overall well-being in children.

From Pain Relief to Performance: What You Gain From Consistent Chiropractic Visits

By S21 GMB • May 29, 2025
Best Chiropractor Therapy Buffalo

Employee Spotlight

By S21 GMB • May 28, 2025
Two of our talented massage therapists, Jerardo & Jesse, had the pleasure of participating in the Mother Like No Other Retreat provided by Hope Rises & the New Era Cap Foundation. Providing Therapeutic massage to 25 incredible women was a gift!

10 Things You Need to Know About Arthritis!

By S21 GMB • May 26, 2025
Arthritis is a common yet often misunderstood condition that affects millions of people across the world. While it’s often associated with aging, arthritis doesn’t discriminate — it can impact people of all ages, from children to seniors. Living with arthritis can mean dealing with pain, stiffness, and a decreased ability to move comfortably. Fortunately, there are many ways to manage arthritis and improve your quality of life, including chiropractic and massage care. Here are 10 essential things you need to know about arthritis, including the role our team in Buffalo, NY can play in helping you feel better and stay active.

Lower Cross Syndrome: What It Is and How to Fix It

By Sahil's Development Team • May 19, 2025
If you’ve ever felt nagging lower back pain, persistent tightness in your hips, or a sense of imbalance between your core and legs, you might be dealing with something called Lower Cross Syndrome (LCS). While it sounds complex, LCS is actually a common muscular imbalance that many people—especially those with sedentary jobs or intense training routines—experience.  The good news? It’s manageable, preventable, and treatable. And Peak Performance, your local chiropractic and massage therapy team, can be part of the solution.

Chiropractic Care for Seniors: Maintaining Mobility and Quality of Life

May 12, 2025
As we age, maintaining good mobility and quality of life becomes a top priority. While physical changes like joint stiffness, muscle weakness, and decreased flexibility are a natural part of the aging process, there are ways to manage these changes and maintain an active, fulfilling lifestyle. Chiropractic care for seniors can play a vital role in enhancing mobility, reducing pain, and improving overall well-being. In this blog post, we’ll explore the many benefits of chiropractic care for seniors and how it can help you age gracefully while maintaining your independence. 1. Understanding Chiropractic Care Chiropractic care focuses on the relationship between the spine and the nervous system, emphasizing manual adjustments to the spine and joints to alleviate pain, improve mobility, and support overall health. Chiropractors are highly trained to diagnose and treat musculoskeletal conditions, particularly those involving the spine, joints, and soft tissues. For seniors, chiropractic care is not just about alleviating pain; it's also about improving function, preserving mobility, and supporting the body’s natural ability to heal itself. Chiropractic adjustments are a safe, non-invasive way to promote spinal health, improve posture, and help manage the discomfort that often comes with aging. 2. The Aging Body: Common Challenges for Seniors As we age, the body undergoes several natural changes that can impact mobility and quality of life. These changes often include: Decreased Flexibility: As muscles and connective tissues lose elasticity, seniors often experience joint stiffness and reduced range of motion. This can make simple tasks like bending, reaching, and walking more difficult. Osteoarthritis: This common condition involves the gradual breakdown of cartilage in the joints, leading to pain, swelling, and decreased function. It can affect various areas of the body, including the knees, hips, and spine. Postural Changes: Over time, poor posture habits can lead to misalignments in the spine, contributing to back pain, muscle tension, and limited mobility. Falls and Balance Issues: As the body’s balance system weakens with age, seniors are at higher risk of falls. Chiropractic adjustments can help improve balance and reduce the risk of falls by promoting proper spinal alignment and improving joint function. 3. How Chiropractic Care Benefits Seniors Chiropractic care offers a variety of benefits for seniors looking to maintain mobility and quality of life. Below are some of the key advantages: Pain Relief One of the most common reasons seniors seek chiropractic care is to address chronic pain. Whether it’s back pain, neck pain, arthritis, or headaches, chiropractic adjustments can help alleviate discomfort by restoring proper alignment to the spine and joints. This helps to reduce pressure on nerves, improve circulation, and promote the body’s natural healing processes. Improved Mobility and Flexibility Chiropractic adjustments can improve joint mobility, helping seniors regain flexibility and increase their range of motion. This is especially beneficial for individuals suffering from arthritis or age-related stiffness. By restoring alignment and function to the joints, chiropractic care can reduce pain and improve overall movement, making it easier to perform daily activities and enjoy recreational pursuits. Enhanced Posture As we age, our posture tends to decline, leading to slumping, rounded shoulders, or forward head posture. This can result in back and neck pain, muscle fatigue, and limited mobility. Chiropractic adjustments help realign the spine and improve posture, reducing strain on the muscles and joints. Better posture can also increase energy levels and reduce discomfort, allowing seniors to feel more comfortable and confident in their daily lives. Injury Prevention and Fall Risk Reduction Chiropractic care can help improve balance, coordination, and overall physical function. This is especially important for seniors who may have an increased risk of falls. Through regular adjustments, chiropractic care helps keep the nervous system functioning optimally, enhancing balance and coordination. Additionally, chiropractic care can identify and treat musculoskeletal imbalances that may contribute to falls, such as hip misalignments or weakened muscles. Stress Relief and Better Sleep Chronic pain and tension can increase stress and make it difficult to get a good night’s rest. Chiropractic care can help reduce muscle tension and alleviate pain, leading to a greater sense of relaxation and reduced stress. By improving spinal alignment and supporting the body’s natural healing processes, chiropractic adjustments can promote better sleep and improve overall emotional well-being. Support for Other Health Conditions Chiropractors don’t just treat musculoskeletal issues. They can also help seniors manage a variety of other health conditions, such as: Headaches: Chiropractic adjustments can reduce the frequency and severity of tension headaches and migraines by improving spinal alignment and reducing muscle tension. Digestive Issues: Misalignments in the spine can affect nerve function, leading to digestive issues like constipation. Chiropractic care can help improve nerve communication, promoting healthy digestion. Sciatica: Many seniors experience sciatica, which is a sharp pain that radiates down the leg. Chiropractic adjustments can alleviate pressure on the sciatic nerve and reduce pain. 4. Safety and Considerations for Seniors Chiropractic care is generally considered safe for seniors, but as with any medical treatment, it’s important to consider individual health conditions. Before beginning chiropractic care, seniors should consult with their primary care provider to ensure that chiropractic adjustments are appropriate for their specific needs. Some seniors may have certain health conditions, such as osteoporosis, severe arthritis, or recent surgeries, that require modifications to their chiropractic treatment plan. Chiropractors are skilled at tailoring their techniques to accommodate these conditions and ensure that the care provided is safe and effective. Additionally, seniors should choose a chiropractor who is experienced in working with older adults. A knowledgeable chiropractor will understand the unique needs and concerns of seniors and will be able to develop a treatment plan that supports their health goals. 5. The Importance of Regular Care For seniors, chiropractic care is most effective when it is part of a regular maintenance routine. While one or two adjustments may provide temporary relief, regular visits to the chiropractor can help sustain improvements in mobility, pain levels, and overall health. Chiropractic care can complement other health practices such as physical therapy, exercise, and a healthy diet, allowing seniors to maintain an active and independent lifestyle for years to come. Conclusion Chiropractic care is an excellent option for seniors looking to maintain mobility, manage pain, and enhance their overall quality of life. With its emphasis on spinal health, mobility, and pain relief, chiropractic care can help seniors stay active, improve their posture, reduce the risk of falls, and support their overall well-being. By working closely with a chiropractor who understands the unique needs of older adults, seniors can enjoy greater mobility, independence, and vitality well into their golden years. If you’re a senior looking to improve your mobility or address age-related discomfort, consider reaching out to a chiropractor to learn how chiropractic care can support your health and enhance your quality of life. Bethany Wolcott D’Youville Chiropractic ‘26
Show More