José Manuel Felices, PhD: "Do the chin tuck five times with every hour of screen time to strengthen your neck muscles and reduce pain."

Neck pain is one of the most common problems associated with today's lifestyle. Spending hours in front of a computer, studying in awkward positions, using a cell phone with your head tilted, or even sleeping in an incorrect position all contribute to neck strain. These muscle strains are increasingly affecting young people and adults.

To combat this condition, Dr. José Manuel Felices Farias , a specialist in radiodiagnosis and interventional radiology, suggests a simple exercise that can be performed anywhere and takes just a minute. "Perform the chin-tuck five times for every hour of screen time to strengthen your muscles and reduce the pain caused by daily overload," the doctor recommends in one of his educational videos.

The chin tuck , Felices explains, consists of pulling your neck back, as if you were trying to form a double chin , but without tilting your head up or down. Once you reach this position, you should hold it for five seconds before relaxing. The process is repeated five times, and according to the specialist, consistency makes all the difference: “That little bit is a lot compared to nothing. Be consistent for a couple of weeks and you'll see how that pain improves .”

This gesture, although simple, activates the deep muscles of the neck and promotes cervical alignment , which helps reduce tension in the trapezius and shoulders. In addition to its use in postural reeducation, the chin tuck is also used in physical therapy and speech therapy, as it strengthens the cervical muscles and can be beneficial in swallowing therapies to protect the airway.

Felices insists that it's not about avoiding screens, which is unrealistic in modern life, but rather preparing the body to better withstand these prolonged postures. "We tilt our neck back without embarrassment about showing off our double chin, hold for five seconds, release, and do it again. Save the video. Your future neck will thank you," the specialist concludes.