Add this reset to your daily routine to combat tech neck and keep your posture aligned.
Chin Retractions
Duration: 00:15
Glide your head straight back like you are making a double chin to strengthen the deep neck flexors.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Gently draw your chin straight back as if sliding your head along a wall, keeping the head level.
- Use a fingertip on your chin to guide the motion and hold for a slow breath.
- Release and repeat for controlled reps.
Tips
- Avoid tipping the chin up or down; think purely backward.
- Relax your shoulders so the neck muscles can do the work.
Adjustments
- Lie on your back and perform the same glide if you need help keeping the motion aligned.
Wall Pecs
Duration: 01:00
Use a wall or doorway to stretch your chest and shoulders with a controlled lean.
Difficulty: Beginner
Instructions
- Stand in a doorway or at a wall corner and place your palm and forearm against the surface at shoulder height, elbow bent to ninety degrees.
- Step forward with one leg and lean into the stretch until you feel your chest open.
Tips
- Draw your shoulder blade down and back to avoid shrugging.
- Keep your torso upright without twisting.
Adjustments
- Lean less if you prefer a gentler stretch.
Upward Salute
Duration: 00:30
Sweep your arms skyward in upward salute to lengthen your spine and awaken your upper body.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms at your sides.
- Sweep your arms out and up overhead, keeping hands shoulder-width apart.
- Reach toward the ceiling while relaxing your shoulders and gazing slightly upward.
Tips
- Ground evenly through both feet.
- Engage your core to avoid arching your lower back.
Adjustments
- Place your hands behind your head or on your hips if raising them overhead feels intense.
Chin Retractions
Duration: 00:15
Glide your head straight back like you are making a double chin to strengthen the deep neck flexors.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Gently draw your chin straight back as if sliding your head along a wall, keeping the head level.
- Use a fingertip on your chin to guide the motion and hold for a slow breath.
- Release and repeat for controlled reps.
Tips
- Avoid tipping the chin up or down; think purely backward.
- Relax your shoulders so the neck muscles can do the work.
Adjustments
- Lie on your back and perform the same glide if you need help keeping the motion aligned.
Wall Dog
Duration: 00:30
Use a wall to mimic downward dog and stretch your shoulders, hamstrings, and spine.
Difficulty: Beginner
Instructions
- Stand facing a wall about an arm's length away and place your hands on it at shoulder height.
- Step your feet back and keep arms and legs straight as you lower your torso toward the floor.
- Let your head hang between your arms and breathe into the stretch.
Tips
- Relax your neck and keep your spine long.
Adjustments
- Bend your knees or walk feet closer to the wall for a gentler stretch.
Doorway Pecs
Duration: 00:30
Stretch your chest in a doorway to counter rounded shoulders and fuel better posture.
Difficulty: Beginner
Instructions
- Stand inside a doorway and place forearms and palms on the frame at shoulder height, elbows bent to ninety degrees.
- Step one foot forward and gently lean your body through the doorway until you feel a chest stretch.
- Hold the position while breathing deeply, letting the front of the shoulders soften.
Tips
- Draw shoulder blades down and back so the stretch targets the chest, not the neck.
- Keep your spine long and avoid arching the lower back.
Adjustments
- Lean only slightly forward if you want a lighter stretch or if the shoulders feel sensitive.
One Arm Hug
Duration: 00:30
Cross one arm over your chest for a sweet stretch through the shoulder and lats.
Difficulty: Beginner
Instructions
- Stand tall and reach one arm straight across your body toward the opposite shoulder.
- Use the other arm to hook the elbow or forearm and pull it closer to your chest.
- Hold for a few breaths, then switch sides.
Tips
- Keep your torso upright instead of leaning.
- Relax the extended arm so the shoulder can stretch.
Adjustments
- Lower the extended arm toward your abdomen for a lighter stretch if needed.
Reverse Shoulder
Duration: 00:30
Interlace your hands behind you to stretch the front of your shoulders and chest.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and clasp your hands behind your back, thumbs pointing down.
- Straighten your arms and gently lift your hands away from your back.
- Draw shoulders back and down, lift your chest, and tuck your chin slightly while holding the stretch.
Tips
- Engage your core so your lower back stays supported.
- Avoid overarching through your spine as you lift your hands.
Adjustments
- Lift your hands only a little if the stretch feels intense today.
Neck Laterals
Duration: 00:30
Tilt your head side to side to release tightness along your neck and upper traps.
Difficulty: Beginner
Instructions
- Sit tall with shoulders relaxed and one hand resting on your chair or thigh for support.
- Tilt your head toward one shoulder, lowering your ear toward it.
- Place the opposite hand on the side of your head for a light assist, then switch sides halfway through.
Tips
- Keep both shoulders soft and away from your ears.
Adjustments
- Skip using your hand if the weight of your head provides enough stretch.
Chin Retractions
Duration: 00:15
Glide your head straight back like you are making a double chin to strengthen the deep neck flexors.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Gently draw your chin straight back as if sliding your head along a wall, keeping the head level.
- Use a fingertip on your chin to guide the motion and hold for a slow breath.
- Release and repeat for controlled reps.
Tips
- Avoid tipping the chin up or down; think purely backward.
- Relax your shoulders so the neck muscles can do the work.
Adjustments
- Lie on your back and perform the same glide if you need help keeping the motion aligned.
Stand tall afterward and keep screens at eye level whenever you can.
