A Chiropractor Reveals the One-Minute Exercise That Destroys Tech Neck Pain Fast
In today's modern age, a lot of us are dealing with tech neck, which is exactly what it sounds like: the result of spending prolonged periods of time looking down at electronic devices. Research suggests that upwards of 60 percent of people who work from home have neck or back pain, with nearly 40 percent reporting that such pain makes them less productive.
Maintaining a forward head posture while looking down at a screen places significant strain on the joints, muscles, and ligaments of the neck while also shortening chest and shoulder muscles. Over time, this can negatively affect posture and contribute to neck and shoulder stiffness, pain, muscle tension, headaches, and reduced range of motion. Luckily, there are ways to combat tech neck, particularly through corrective exercises. And one of the best exercises for that are isometric rows, according to Dustin DebRoy, DC, Manager of Education and Relations for The Joint Chiropractic.
"I find isometric rows are most effective because it engages many of the muscles responsible for maintaining good posture while reinforcing proper body positioning," DebRoy tells Men's Journal. "It's also highly scalable as strength and endurance improve."
How to Do Isometric Rows
As you get accustomed to isometric rows, you can progressively increase the resistance, extend the duration of the hold, or a combination of both to continue building postural strength and endurance.
- Using resistance bands, TRX straps, a cable machine, barbell, or dumbbells, set up in a row position with an appropriate resistance level you can hold. Ensure your spine is neutral as you set up.
- Keep your chest lifted, shoulders pulled back, eyes looking straight ahead, and elbows drawn behind the body as you pull in toward the resistance.
- Hold the position for a set period of time. See how long you can hold it the first time you perform it, aiming for around 30 to 45 seconds.
Why It Works
"Posture is achieved and maintained through a combination of joint flexibility, mobility, strength, and muscular endurance," DebRoy explains. "Performing an isometric row helps address all of these components by strengthening the muscles responsible for maintaining proper posture while reinforcing optimal positioning of the shoulders and upper back."
Most people can expect noticeable improvements in neck tension and discomfort within a couple of weeks. Isometric rows work best when paired with other corrective exercises that target posture and mobility. And while symptoms may improve relatively quickly, DebRoy notes that structural postural changes typically take longer. With consistent effort, however, many people begin to see postural improvements within four to six weeks, with continued progress over the following months.
This story was originally published by Men's Journal on Jun 4, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published June 4, 2026 at 1:14 PM.