Six Weeks of Neck Exercises Reduced Neck Disability by 92% in Digital Device Users

Written by Dr Julian Simpson — Chiropractor with 15+ years of experience, Board Member of the Chiropractic Australia Research Foundation, and author/reviewer of 800+ health articles.

New Research: Six Weeks of Neck Exercises Reduced Neck Disability by 92% in Digital Device Users

Could Your Neck Pain Be Caused by Too Much Screen Time?

If you spend hours each day on a computer, laptop, tablet or smartphone, you're not alone. Whether you're working from home, studying, gaming or scrolling social media, prolonged screen use can place significant strain on your neck and upper back.

At Healthwise Chiropractic, we regularly see patients from Sunbury, Melton and surrounding areas struggling with:

• Neck pain

• Headaches

• Stiffness

• Poor posture

• Reduced neck mobility

• "Tech neck" symptoms

Now, a new 2026 randomised controlled trial has provided encouraging evidence that targeted neck exercises can significantly reduce pain and disability in people suffering from chronic neck pain related to screen use.

What Is Video Display Terminal (VDT) Syndrome?

Video Display Terminal Syndrome refers to a collection of symptoms associated with prolonged use of computers, smartphones, and other digital devices.

Research cited in the study found that:

• Approximately 65.9% of computer users experience musculoskeletal disorders

• The neck is affected in 38.2% of cases

• The lower back is affected in 44.4% of cases

Common contributing factors include:

• Forward head posture

• Poor workstation ergonomics

• Long periods without movement

• Muscle fatigue

• Reduced neck mobility

• Impaired muscle coordination

If you've ever found yourself leaning towards a screen with your head protruding forward, you've experienced one of the most common causes of modern neck pain.

The Study: Can Specific Neck Exercises Help?

Researchers recruited 30 young adults with chronic neck pain caused by prolonged digital device use.

Participants were divided into two groups:

• Exercise group

• Control group

The exercise group completed a specialised neck rehabilitation program three times per week for six weeks. The program used a technique known as Proprioceptive Neuromuscular Facilitation (PNF), which focuses on improving movement, muscle control and body awareness.

The Results Were Impressive

After just six weeks, participants performing the neck exercises experienced significant improvements across every measured outcome.

Neck Disability Improved by 92%

Researchers measured disability using the Neck Disability Index (NDI).

Average NDI scores improved from:

• 13.85 points before treatment

• 1.16 points after treatment

This represented a reduction of 12.69 points, nearly double the amount considered clinically meaningful.

Pain Reduced by 76%

Pain scores improved from:

• 5.0/10 before treatment

• 1.2/10 after treatment

This equated to a 76% reduction in pain levels.

Neck Movement Significantly Improved

Participants gained substantial improvements in cervical range of motion:

Neck Flexion

• Increased by 15.1 degrees

Neck Extension

• Increased by 4.7 degrees

Right Neck Rotation

• Increased by 12 degrees

Left Neck Rotation

• Increased by 10 degrees

Side Bending

• Improved by 8–10 degrees

These changes suggest participants could move their necks more freely and comfortably following the program.

Better Posture and Body Awareness

The study also found improvements in proprioception, which is your body's ability to sense movement and position.

Researchers reported:

• Approximately 17% improvement in neck position accuracy

• Improved neuromuscular control

• Better muscle relaxation

This is important because people with chronic neck pain often lose the ability to accurately sense and control neck movements, contributing to ongoing discomfort and stiffness.

Why Does Screen Time Cause Neck Pain?

When we use computers or smartphones for extended periods, several things happen:

Forward Head Posture Develops

For every few centimetres the head moves forward, the load placed on the neck muscles increases dramatically.

Over time this can lead to:

• Muscle tension

• Joint irritation

• Reduced mobility

• Headaches

• Fatigue

Muscles Become Overworked

Prolonged static postures can cause:

• Increased upper trapezius tension

• Tight neck flexor muscles

• Reduced muscle relaxation

• Poor movement patterns

Joint Mobility Declines

When joints aren't moved regularly, stiffness develops and normal movement becomes restricted.

This can contribute to:

• Neck pain

• Shoulder pain

• Headaches

• Reduced function

• 
  

The protocol consisted of two diagonal neck movement patterns:

Exercise 1: Right Neck Flexion Pattern

Move your head through the following combined motion:

1. Tuck your chin slightly

2. Bend your head forward (flexion)

3. Tilt your head toward your right shoulder (right lateral flexion)

4. Turn your head to the right (right rotation)

At the end of the movement:

5. Gently resist against your hand or therapist's resistance for approximately 10 seconds (Hold-Relax Technique)

6. Relax

7. Move slightly further into the stretch

The study performed this pattern for 3 repetitions.

Exercise 2: Left Neck Extension Pattern

From the opposite position:

1. Lift your chin

2. Look upward (extension)

3. Tilt your head toward your left shoulder

4. Rotate your head to the left

At the end position:

5. Apply a gentle isometric contraction against resistance for 10 seconds

6. Relax

7. Move slightly further into the movement

Repeated 3 times.

Exercise 3: Left Neck Flexion Pattern

1. Chin tucked

2. Bend your neck forward

3. Tilt toward the left shoulder

4. Rotate to the left

Then:

5. Hold against resistance for 10 seconds

6. Relax

7. Increase range slightly

Repeated 3 times.

Exercise 4: Right Neck Extension Pattern

1. Lift chin

2. Extend neck

3. Tilt toward the right shoulder

4. Rotate to the right

Then:

5. Hold against resistance for 10 seconds

6. Relax

7. Move further into the available range

Repeated 3 times.

What Is the Hold-Relax Technique?

The Hold-Relax component is a classic PNF stretching method:

1. Move into a comfortable stretch position.

2. Contract the muscles gently against resistance (about 20–50% effort).

3. Hold for approximately 10 seconds.

4. Relax completely.

5. Move slightly further into the stretch.

The researchers specifically instructed participants to push into discomfort but not pain.

What Does This Mean for Patients in Sunbury and Melton?

The findings reinforce what we commonly see in practice.

While ergonomic improvements can help, many people need more than simply adjusting their workstation.

Effective management of neck pain often involves:

• Improving spinal mobility

• Restoring normal movement patterns

• Addressing muscle tension

• Improving posture

• Enhancing proprioception and motor control

• Building long-term resilience

At Healthwise Chiropractic, we combine evidence-informed chiropractic care, rehabilitation exercises, movement advice and ergonomic education to help address the underlying contributors to neck pain.

Signs You May Benefit from an Assessment

Consider booking an assessment if you experience:

• Neck pain after computer work

• Frequent headaches

• Reduced neck movement

• Pain between the shoulder blades

• Poor posture

• Stiffness when driving

• Pain in looking over your shoulder

• Symptoms that worsen throughout the day

Looking for Neck Pain Treatment in Sunbury or Melton?

If screen time is affecting your neck, posture or daily activities, early intervention may help prevent symptoms from becoming chronic.

Our chiropractors work with patients of all ages to identify the factors contributing to neck pain and develop personalised management plans designed to improve movement, reduce discomfort and support long-term spinal health.

How Chiropractic Care May Help

At Health Wise Chiropractic, we take a comprehensive approach to posture-related care.

Treatment may include:

• Chiropractic adjustments

• Postural assessment

• Soft tissue therapy

• Corrective exercises

• Ergonomic advice

• Laser therapy

• Shockwave therapy

• Spinal decompression therapy

We focus on addressing both the symptoms and the underlying biomechanical stress contributing to neck dysfunction.

About the Author

Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation.

He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches.

His treatment focus includes:

• Chiropractic adjustments

• Sports chiropractic

• Massage therapy

• Shockwave therapy

• Laser therapy

• Non-surgical spinal decompression

Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions.

Reference Joodaki A, Shojaedin SS, Letafatkar A, Jafari B. Effect of six weeks of dynamic cervical PNF training on neck disability index in men with video display terminal syndrome: a randomized controlled trial. Sci Rep. 2026 Jun 3. doi: 10.1038/s41598-026-43349-3. Epub ahead of print. PMID: 42236752.