If you're reading this on a laptop, look at the angle of your neck. There's a good chance you're tilted 20 degrees forward and slightly to one side. After eight hours of that, your body adapts. The adaptation is what we treat as 'tension headache' or 'mid-back pain.' Fix the input and the symptoms get a lot easier to clear.
Four 30-second fixes
- Raise your monitor so the top of the screen is at eye level. A stack of books works. A laptop alone almost never works.
- Pull your chair in. If your elbows aren't at 90°, you're reaching — and your traps are paying for it.
- Set a 45-minute timer to stand. Don't 'remember' — let the timer remember for you.
- When you stand, do one slow thoracic rotation each direction. Twenty seconds. That's the whole drill.
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