Tech Neck in UFC: How Paddy Pimblett can improve his attitude before Justin Gaethje fights

UFC lightweight contender Paddy Pimblett and Justin Gaethje faced off this week ahead of their UFC 324 interim title fight that took place Saturday at T-Mobile Arena in Las Vegas. The staredown gave fans the opportunity to take a closer look at both fighters. As the psychological warfare played out between the two lightweights, observers on social media were quick to notice something about Pimblett’s attitude. The Liverpool fighter appeared to have a significant forward head posture, commonly referred to as technical neck.

Reddit users discuss the staring pointed out Pimblett’s “swayback stance” and noted that his head protruded forward from his shoulders. The condition has become so pronounced that some fans have followed Pimblett’s attitude changes over time.

Understanding Paddy Pimblett’s technical neck

Tech neck, also called forward head posture, occurs when the head shifts forward from its balanced position above the shoulders. The condition is caused by chronic use of technology, poor posture and repetitive positioning that gradually changes the natural curvature of the cervical spine. Every inch that the head moves forward adds about 10 pounds of pressure to the neck and upper back muscles.

With proper positioning, the head sits directly above the shoulders, with the ears in line with the shoulder joints. However, when the head tilts forward and the chin juts forward, the cervical spine has to work significantly harder to support that weight. This mechanical load can increase the force on the spine to as much as 27 kilograms.

Why people develop forward head posture

While technical neck typically results from increased screen time and poor ergonomics, martial arts athletes like Pimblett develop similar postural adjustments for a variety of reasons.

Neck strength and fitness have become increasingly important in martial arts. The UFC Performance Institute emphasized neck training to reduce the risk of concussion and prevent injuries. Research shows that for every one pound increase in neck strength, the risk of a concussion decreases by 5%. However, focused neck reinforcement must be balanced with proper posture and mobility to prevent the chronic forward head position that many fighters develop.

Tech neck repair

Correcting forward head posture requires a combination of stretching tense muscles, strengthening weak postural muscles and making ergonomic adjustments to daily habits. The process takes time and consistency, but the condition is highly treatable.

Stretching exercises

The neck tilt stretch targets tense muscles on the sides of the neck. Tilt your head to one side and bring your ear to your shoulder until you feel a slight stretch on the other side. Hold for 15-30 seconds and then repeat on the other side. This piece can be performed throughout the day, especially during breaks from screen time.​

Downward Facing Dog, a yoga pose, opens the chest and shoulders which tighten as you bend forward. Start on all fours, tuck your toes in and lift your hips high toward the ceiling. Reach your heels back while keeping them slightly off the ground, and relax your neck so that your head hangs down. Take at least three deep breaths.​

Strengthening exercises

Chin tucks are one of the most effective exercises for correcting forward head posture. Sit or stand with your back straight and your eyes facing forward. Gently move your chin straight back, creating a double chin effect without tilting your head up or down. Hold for five seconds and then release. Aim for 20-25 reps twice a day. The move strengthens the deep neck flexor muscles while stretching the muscles at the back of the neck.

Shoulder blade squeezes target the rounded shoulders that often accompany a technical neck. Sit or stand with your arms at your sides. Squeeze your shoulder blades together, as if you were trying to hold a pencil between them. Concentrate on pulling the shoulder blades back and slightly down. Hold for five seconds and release, aiming for 12-15 reps.

Ergonomic adjustments

Place screens at eye level to maintain neutral head position. The top of your monitor should be at or slightly below eye level, approximately 50-70 centimeters away. For laptop users, a laptop stand can raise the screen to the correct height. When using smartphones, hold devices higher instead of looking at them.​

Forecast for Paddy Pimblett

For a professional fighter like Pimblett who is preparing for the biggest fight Over his career, addressing postural issues could yield marginal gains in performance and recovery. The 31-year-old Liverpudlian enters UFC 324 with a perfect 7-0 UFC record and momentum on his side.

Forward head posture can affect breathing efficiency, which is extremely important in a five-round championship fight. Whether Pimblett’s attitude will impact his performance against veteran Gaethje on Saturday remains to be seen. The fight represents the culmination of almost 16 years of training since Pimblett first walked into a Liverpool gym in January 2010. Technek or not, the interim lightweight title hangs in the balance when these two fighters meet in Las Vegas.