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.
- Category
- Office worker · General
- Target areas
- Neck · Shoulder · Upper back · Chest
- Duration
- 18s
- Difficulty
- Easy
Neck
Shoulder
Upper back
Chest
Caution
- 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
This is not medical advice. If pain persists, worsens, or feels sharp, please consult a qualified healthcare professional.
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Caution
- 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
10-Second Upper Body Opener for Forward Head Posture and Rounded Back
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Caution
- 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
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Caution
- Keep your shoulders down — don't let them shrug up.
- Engage your core so your lower back doesn't arch.
Creator @one_dosu_physio