Tight neck & shoulders
Targeted relief for forward-head posture and shoulder tension.
5 stretches
Shoulder and Thoracic Spine Opening for Forward Head Posture Relief
An upper-body mobility movement that opens rounded shoulders and a stiff thoracic spine to help ease a forward head posture.
- Do not tilt your neck back excessively; focus on movement in your chest and shoulder blades.
- Stop immediately if you experience shoulder pain or tingling/numbness.
- Keep your ribs and pelvis stable so you do not compensate by arching your lower back.
Creator @physila_sh
10-Second Upper Body Opener for Forward Head Posture and Rounded Back
A short posture-correction routine that gently opens the neck and upper back by supporting your head with interlaced hands, bringing your elbows together, moving your head backward, and sending your back forward.
- Do not forcefully bend your neck; repeat slowly within a pain-free range.
- Stop immediately if you experience dizziness, numbness, or sharp neck pain.
- If you have a cervical disc condition or nerve symptoms, proceed only after consulting a professional.
Creator @one_dosu_physio
Scapular-Fixed Behind-the-Neck Stretch
A stretch that fixes the scapula by lowering the hand behind the back, then gently pulls the head diagonally downward to relieve tension in the back of the neck and upper shoulder blade area.
- Do not forcefully bend your neck or use bouncing movements.
- Stop immediately if a tingling sensation spreads down your arm, or if you experience numbness or dizziness.
- If the pain is severe or persists, consulting a specialist is recommended.
Creator @physiofit0675
Prone Exercise for Correcting Forward Head Posture
A corrective movement performed lying face down, with the chin supported at a low height and the arms extended forward, then slowly lifting and lowering a block to activate the postural control muscles of the neck and upper back.
- Do not overextend your neck or press your chin hard into the support.
- Keep your shoulders relaxed so they do not rise toward your ears, and move slowly.
- Stop immediately if you experience neck pain, numbness or tingling, or dizziness.
Creator @a__healthy_life
Wall Elbow Chest Opener Stretch
This stretch involves lightly placing your elbows against a wall and slowly lowering your chest to help relieve a rounded back, rolled-forward shoulders, and tightness around the neck and upper back.
- Do not overarch your lower back, and keep light engagement in your ribs and abdomen.
- Do not forcefully press or bend your neck; relax your shoulders as you perform the stretch.
- Stop immediately if you feel sharp pain in your shoulders or neck.
Creator @bobae_days