Neck
Text Neck / Forward Head Posture
Neck and upper-back strain from holding the head forward for long stretches of phone or screen time.
- Neck ache
- Upper back tightness
- Worse with screens
What patients often notice
- Neck ache
- Upper back tightness
- Worse with screens
Home exercises
Tap a thumbnail to open the demo on YouTube. Move in a pain-free range unless your provider said otherwise.
Watch on YouTube01
Chin Tuck Against Wall
- Sets
- 2–3
- Reps
- 8–10 holds
Keep the eyes level; do not tip the chin up or down
Watch on YouTube02
Scapular Retraction (Band)
- Sets
- 2–3
- Reps
- 12
Watch on YouTube03
Doorway Chest Stretch
- Sets
- 2
- Reps
- 30 sec hold