Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A 2-minute neck routine that combines side-lengthening stretches with active chin tucks and full rotational mobility for forward head posture.

Begin with ear-to-shoulder stretches to lengthen the side neck, then move into chin tucks to pull the head back over the spine. Looking up and down restores sagittal range, and slow side-to-side rotations finish things off. Each move is small, but unhurried.

Forward head posture from prolonged screen use loads the neck with several times its resting weight. Daily neck mobility paired with chin tucks is linked to measurable improvements in head position over time.