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Updated: Sep 22
1. Chin Tucks (also with overpressure) (use two fingers or the crux of the thumb)
Chin tucks help correct forward head posture and stretch the muscles at the back of the neck.
Sit or stand tall, keep your shoulders relaxed, and gently pull your chin straight backward. Do not tilt your head up or down. Light pressure can be added with two fingers or the base of your thumb.
Perform 5–10 repetitions throughout the day.
2. Upper Back Mobilizations
A stiff upper back can contribute to rounded posture and neck strain. Place two tennis balls in a sock and position them on either side of your spine while lying on the floor.
You may also use a softball, lacrosse ball, or Back Pod for deeper pressure. Start gently and place a towel over the tool if needed.
Perform once or twice daily.
a. With tennis ball
b. With softball
c. With Lacrosse ball
d. With Back Pod
3. Chest Stretch (active Ws, and stretch in corner)
Tight chest muscles can pull the shoulders forward. Try an active “W” stretch by bending your elbows and gently opening your chest.
You can also place your forearms against the walls of a corner and lean forward slightly. Stretch only to a comfortable position without forcing the shoulders backward.
W Stretch Corner Stretch
4. Hip Flexor Stretch
Tight hip flexors are common in people who sit for long periods and may affect pelvic and lower-back alignment.
Kneel with one foot forward and gently shift your body forward while keeping your torso upright. You should feel the stretch at the front of the hip on the kneeling side.
5. Standing Back Extensions
Standing back extensions help counteract the forward-flexed posture caused by sitting and driving.
Place your hands on your hips or lower back and gently lean backward within a comfortable range. Perform two or three repetitions every 30–60 minutes during periods of prolonged sitting.
Improve Your Posture Throughout the Day
For the best results, practice these posture stretches regularly rather than trying to correct everything at once. Chin tucks, chest stretches, hip flexor stretches, upper-back mobilizations, and standing back extensions can help improve mobility and support healthier posture.
Stop any exercise that causes pain or worsens your symptoms, and consult a healthcare professional if you have concerns.
See the full Stretching & More Fitness Program. Includes all videos and printable guide sheets.
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