In the world of professional Call of Duty, sitting for hours on end can take a toll on your body. That’s why two professional players have teamed up to demonstrate three essential exercises for gamers to enhance their gaming abilities and fix tech neck. The first exercise focuses on maintaining proper posture and activating postural muscles, the second targets the rotator cuff to promote shoulder rotation and strength, and the third exercise helps improve shoulder mobility and strength. By incorporating these exercises into your routine, you can take care of your body and improve your posture, ultimately enhancing your gaming performance.


As a gamer, you may spend hours sitting in front of your computer or console, fully immersed in the virtual world. While gaming can be a fun and enjoyable hobby, it’s important to take care of your body to ensure optimal performance and overall well-being. In this article, we will explore three exercises that every gamer should know. These exercises will not only enhance your gaming abilities but also improve your posture and help fix the issue known as “tech neck.” So let’s dive in and discover how you can level up your gaming experience through exercise!

Exercise 1: Isometric Exercise for Spine and Shoulders

Explanation of the Exercise

The isometric exercise for the spine and shoulders focuses on maintaining proper posture and activating the postural muscles. This exercise is crucial because sitting for long periods can cause your muscles to become weak and imbalanced, leading to poor posture and potential back problems.

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Benefits of the Exercise

By performing this isometric exercise regularly, you can strengthen the muscles in your spine and shoulders, improving your posture and reducing the risk of developing back pain. Additionally, this exercise helps counteract the forward hunching posture that many gamers adopt while playing.

Step-by-Step Guide

  1. Stand with your back against a wall, ensuring that there is a natural arch in your lower back.
  2. Stretch your neck back so that the back of your head touches the wall.
  3. Rotate your shoulders back and down, maintaining contact with the wall.
  4. Apply pressure or load against the wall with your wrists, using about 20% of your power.
  5. Simultaneously, press the back of your head against the wall with 20% of your power.
  6. Hold this position for 30 seconds.
  7. After 30 seconds, move to a 45-degree angle and repeat the same steps, focusing on lowering your shoulders and pressing back against the wall.
  8. Complete three sets of this exercise, with a short rest period in between each set.

Exercise 2: Rotator Cuff Exercise

Explanation of the Exercise

The rotator cuff exercise specifically targets the muscles responsible for rotating the arms in and out. These muscles are essential for gamers as they promote healthy shoulder rotation and strength.

Benefits of the Exercise

Working on your rotator cuff muscles helps improve shoulder stability and mobility. This can be particularly helpful for gamers who spend long hours gaming, as it counteracts the tendency to hunch forward and strengthens the muscles needed for proper shoulder movement.

Step-by-Step Guide

  1. Secure a resistance band around a fixed object, such as a doorknob.
  2. Stand in front of the band with your shoulders back and elbows tucked in.
  3. Begin by pulling your shoulders back and then rotating your arms outward.
  4. Slowly return to the starting position, maintaining tension in the resistance band.
  5. Repeat this movement for 12 reps, focusing on smooth and controlled motions.
  6. Take a 20-30 second rest, and then complete two more sets of 12 reps each.
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Exercise 3: Straight Arm Lift

Explanation of the Exercise

The straight arm lift exercise targets the shoulders and encourages mobility and strength. This exercise helps combat the forward rotation of the shoulders that often occurs while gaming.

Benefits of the Exercise

By incorporating the straight arm lift into your routine, you can improve your shoulder mobility and strength, reducing the risk of shoulder injuries and promoting better posture. This exercise opens up your upper body and creates a straight line between your left and right arm, reinforcing good posture habits.

Step-by-Step Guide

  1. Get into a push-up position with your hands underneath your shoulders and your neck stretched back.
  2. Hold a dumbbell or any weighted object in one hand.
  3. Exhale and lift the weighted hand, rotating your upper body to create a straight line between your left and right arm.
  4. Slowly lower the weight back down and repeat the movement on the other side.
  5. Aim for 12 to 20 reps on each side, focusing on proper form and maintaining a straight line between your arms.
  6. Rest for about one minute between sets, and complete three sets in total.

Tips for Effective Execution

Warm-up before Exercise

Before diving into these exercises, it’s essential to warm up your body to prevent injuries and prepare your muscles for physical activity. Engage in light cardio exercises, such as jogging in place or jumping jacks, to increase blood flow and warm up your muscles.

Consistency and Regularity

To see the best results, consistency is key. Incorporate these exercises into your daily routine or at least three to four times a week. Remember, small habits can make a big difference over time. Set reminders or create a schedule to ensure that exercise becomes a regular part of your gaming routine.

Proper Technique and Form

Pay close attention to your technique and form during each exercise. Performing the exercises with proper form ensures that you are targeting the intended muscles and reduces the risk of injury. If necessary, seek guidance from a fitness professional to ensure you are executing the exercises correctly.

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Importance of Posture for Gamers

Impact of Poor Posture on Gaming Abilities

Poor posture can significantly impact your gaming abilities in several ways. Firstly, it can lead to increased fatigue and discomfort, hindering your ability to concentrate and perform at your best. Secondly, slouching or hunching forward can restrict your breathing, reducing oxygen flow and potentially affecting your endurance. Additionally, poor posture can lead to muscle imbalances and possible injuries, limiting your gaming potential.

Prevalence of Tech Neck

With the increasing use of smartphones and gaming devices, “tech neck” has become a prevalent issue among gamers. Tech neck refers to the strain put on the neck and upper back due to prolonged periods of looking down at screens. This can lead to pain, stiffness, and even long-term damage if left unaddressed.

Understanding Tech Neck

Definition and Symptoms

Tech neck, also known as “text neck,” refers to the forward head posture and strain caused by continually looking down at screens, such as smartphones, tablets, or monitors. Symptoms of tech neck may include neck pain, headaches, shoulder tension, and a rounded upper back.

Causes of Tech Neck

Tech neck is primarily caused by poor posture and the repetitive motion of looking down for extended periods. Gamers, in particular, are susceptible to tech neck due to the hours spent in a hunched position while gaming. Inadequate ergonomics, such as improper monitor height or chair positioning, can further contribute to the development of tech neck.

Benefits of Exercising for Tech Neck

Strengthening Neck and Shoulder Muscles

Regular exercise, including the previously mentioned exercises, can help strengthen the neck and shoulder muscles. By strengthening these muscles, you provide better support to the cervical spine, reducing the strain caused by tech neck. Stronger muscles can also help maintain proper posture and prevent further issues related to poor neck and shoulder alignment.

Improving Posture and Spinal Alignment

Exercises that target the spine, shoulders, and neck can help improve posture and spinal alignment. By focusing on strengthening and activating the postural muscles, you can correct imbalances and maintain a more upright position. Improved posture not only reduces the risk of tech neck but also enhances your overall gaming experience by optimizing physical performance.


In conclusion, taking care of your body is crucial for gamers who spend long hours immersed in the gaming world. Incorporating these exercises into your routine can significantly enhance your gaming abilities, improve your posture, and fix the issue of tech neck. Remember to prioritize consistency and proper technique during your exercise sessions, as this will yield the best results. By investing time and effort into caring for your body, you can optimize your gaming experience and ensure long-term well-being. So, let’s level up together and game on!