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Notice your screen habits with four quick self-checks.

Four tests you can do standing where you are right now. At the end you'll get a score, a straight answer, and the three-step plan I give my own patients.

Take the Quick Test

Test 01

Your Scan Result

0 / 8

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What your score actually means

Your neck is compensating for a load it was never designed to carry, and the pattern is measurable in three places.

Step one: the single setup change that removes most of the load.

Step two: the two-minute daily routine.

Step three: the one rule that stops it coming back.

🔒

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Dr. Lenny says

"I've had patients come in for headaches or shoulder discomfort — and the common thread was forward head posture. Tech neck isn't really about your neck. It's a chain reaction, and it's fixable once you know where to interrupt it."

Start Today

Your 3-Step Plan

1

Change one thing about your setup

Raise your screen so the top of it is at eye level. If you work on a laptop, that means propping it up and using a separate keyboard and mouse. This one change removes more load than every stretch combined — because it stops you making the deposit in the first place.

2

Two minutes, every day

30 sec — posture check-in. Notice where your head is right now, then gently stack it back over your shoulders.
1 min — doorway chest stretch. Forearms on the frame, step through.
30 sec — mid-back extension over a rolled towel or foam roller.

3

Set one rule and hold it

No bent-neck scrolling in bed. Phone comes up to eye level, or the phone goes down. If you have kids, this is the rule that matters most — you're setting the pattern they'll carry for the next fifty years.

What Patients Say

Real reviews. Real people.

★★★★★

"I am so much more conscious of my posture when sitting and using my cell/computer."

Mimi P.

Google review

★★★★★

"I've greatly improved my posture, which has helped me breathe better and have more energy."

Tom K.

UniLocal review

★★★★★

"My husband and I have gotten positive results with our back, neck, and hip problems. We have more energy, I am sleeping better."

Antoinette R.

Yelp review

Real reviews from Google, Yelp, and UniLocal. Individual results vary.

Free · Start anytime

Your score shows where to start.

The 21-Day Tech Neck Program fixes the habit.

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This self-check is educational and cannot diagnose a medical condition.

📍 In the Philadelphia area?

If you scored Red, or you've had this for years, an in-person exam beats any program. Dr. Lenny practices at DoctorTechNeck on Ridge Ave.

Call 215-487-2500

25 years in practice 76ers team chiropractor Temple Athletics preferred office 650+ five-star reviews NBC10 featured on tech neck