How to Fix Neck Posture & 10 Simple Stretches for Quick Results

How often do you stare at your phone, tablet, or computer screen? If you’re like many people today, it’s probably more than you’d like to admit. The trouble is that poor neck posture can lead to various unwanted issues, including neck pain and stiffness. Learning how to fix neck posture can help you relieve discomfort and improve your neck’s overall health. In this article, you’ll discover practical tips for correcting your neck posture, including easy-to-follow stretches and posture exercises.

A posture correction app like Posture AI can help you achieve your goals faster and with less guesswork. The app analyzes your posture and creates a personalized program to improve your neck and back posture, relieve pain, and enhance overall comfort.

Table of Contents

• What Causes Bad Neck Posture?

• How to Fix Neck Posture

• 10 Neck Stretches and Exercises for Pain, Posture, and Better Sleep

• Improve Your Posture with Our Posture Correction App

What Causes Bad Neck Posture?

Bad neck posture often stems from muscle imbalances. These imbalances lead to poor neck posture and contribute to related posture issues that extend to the back. Several factors, including working conditions, can cause muscle imbalances. Many jobs require spending long periods sitting at a desk. Secretaries, corporate workers, and writers are just a few who may suffer neck pain due to their occupation. 

During the long hours spent typing meticulously at a computer or answering phone calls, it’s easy to conform to bad posture habits. For example, forward head posture, where the head leans forward, can be caused by various factors, including spending too much time at a computer. 

The Impact of Prolonged Sitting on Neck Posture  

“We’ve seen a considerable increase in neck and back pain over the last eight to 10 years,” says Melissa Haberzettl, a rehabilitation supervisor at UCHealth Memorial Hospital. But there’s been a significant increase in COVID and remote learning and remote working. One study published in the International Journal of Environmental Research and Public Health found that 70 percent of people working from home complained about musculoskeletal issues. But some things can be done to fix poor posture and help relieve pain. 

How Digital Media Affects Our Musculoskeletal Health and Posture  

How do you read your digital device? Depending on where you're sitting or standing, you bend your neck to read the small screen, slouch, and round your shoulders. 

Consider this: The human head weighs 10 to 12 pounds. And the joints and muscles in your neck and shoulders support this weight, said Dr. Melissa Strike, a physical medicine and rehabilitation physician at UCHealth Grandview Medical Center. 

“With every inch you bend your neck forward, there is an increase of 10 pounds of pressure on the neck structures supporting your head. This can add up quickly and cause neck pain, hunched shoulders, and headaches.” 

Short and long-term issues of this strain, sometimes referred to as tech neck, can include:

• Jaw problems

• Headaches

• Back spasms

• Bulging or ruptured discs in your neck that leads to numbness and weakness in your arms or hands

Haberzettl said that using a tablet, laptop, and smartphone, which more and more people use instead of a desktop setup, makes you more likely to assume poor posture. “The desire to have all devices be really small and portable makes it impossible to use good posture or have good ergonomics while you’re using these them,” she said. 

For teenagers who start using digital media excessively from an early age, these neck, shoulder, and back issues, which are much more common in an older population, can affect them earlier than normal and may even cause permanent damage if not addressed. 

An Inactive Lifestyle Can Cause Muscle Imbalances  

Another factor that can encourage muscle imbalances is an inactive lifestyle. We've previously discussed how to fix forward head syndrome using exercises that correct bad neck posture so that you can regain control over your posture. 

How Can You Tell If You Have Bad Neck Posture?  

If you’re curious whether or not you have a lousy neck posture, you can look for a few notable signs. A hunchback is one of them. Hunchback refers to the exaggerated forward rounding of the upper back. This often finds its origin in childhood, when slouching and heaving heavy school bags began. 

Poor Posture on Spinal Alignment

These actions stretch the muscles and ligaments that support the vertebrate. With repeated occurrences, the lack of focused support of the vertebrae can result in kyphosis, where the thoracic vertebrae are pulled out of their set position. 

Forward Head Posture: A Common Issue

Another sign of lousy neck posture is forward neck carriage. This sign of bad neck posture is ubiquitous due to many people leaning forward to look at their computers or staring down at their phones. Forward neck carriage is the placement of your head as it leans forward. This unnatural position, which is consistently held for long periods or frequently enacted throughout one’s day, places a lot of stress on the neck’s joints, causing dysfunction in the neck region. 

Recognizing Signs of Poor Neck Posture

Forward neck carriage and hunchback are two signs of how to tell if you have a terrible neck posture. Be aware of these signs! Chances are, if you’re here reading this article, you already know your neck posture needs work. Your next question is whether neck posture can be corrected. 

Can Neck Posture Be Corrected?  

Neck posture can be corrected. If there are issues with spinal alignment or other posture problems, we first recommend making an appointment with a chiropractor. A chiropractor can professionally adjust joints in the neck and spine to restore the posture and motion of the neck. Stretching exercises can help, too, when done correctly. 

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How to Fix Neck Posture

An ergonomic workstation can help fix posture. Most people are at their desks and computers all day long. While a desktop is generally better than a laptop, you must pay attention to your office setup. 

Here are rules that will help reduce pain, problems, and discomfort: 

• Keep your computer screen an arm’s length away

• Ensure your eyes are level with the top one-third of your screen.

• Use armrests to reduce stress on your shoulders.

• Get a chair with good lower back support, or use a pillow if your chair does not do the trick.

• Ensure your knees are at a 90-degree angle and touching the floor, or use a footrest to maintain that angle.

• Use a headset so you’re not cradling your phone against your shoulder.

• Ensure your keyboard is the same height as your elbow, with your wrists slightly bent.

• Check your seat depth for two to three inches of clearance behind your knee. 

• Use a document holder adjacent to your monitor if you need one to avoid looking down.

Don’t Sit Still: Take Breaks Throughout the Day to Fix Your Neck Posture

Getting up every 15 to 30 minutes to stretch, walk, or stand will help your body break up the effects of sitting and tiring your muscles, which makes poor posture more likely. “Even just standing for 30 seconds is going to help get better blood flow and refresh your muscles,” says Haberzettl. 

If getting up every 15 to 30 minutes is unrealistic, shoot for at least once an hour. Put technology to good use by setting a timer on your computer or phone to help remind you to take regular breaks.

Move in the Opposite Direction to Improve Neck Posture

Do you know what helps shoulders that cave forward? Rolling them backward. “Look at the position that your body is in and move to the opposite direction,” said Haberzettl. For example, if your head and neck are stooped forward or down, look up and back and hold that stretch for 10 seconds. 

If your spine is bent forward, stand up and do lumbar extensions. Opposite movements can help you relieve muscle tension and tightness.

Make Adjustments Throughout the Day for Better Neck Alignment

Setting a timer to get up, walk, and stretch every 30 minutes can also remind you to check in to see if your body is aligned. While you may start your workday sitting straight and following all the rules of good ergonomics, chances are that as your eyes get tired toward the end of the day, you’ll end up hunched forward. 

“What I tell people is, instead of moving yourself closer to the screen, realize what’s happening and move the screen closer to you,” says Haberzettl.

Get Physical: Exercise Often for Better Neck Posture

One of the best ways to ward off musculoskeletal issues is to fit as much physical activity into your day as possible, or at least before or after a long day sitting at your computer. Many people drive to work or work from home and then finish their day by sitting on the couch watching TV, continuing to surf the internet, or scrolling through their phones. 

That turns eight hours of sitting into 12 to 16 hours a day. “If you’re active on either end of the day, you’re not as likely to suffer neck pain and headaches,” said Haberzettl. “Being active and making a concerted effort to have additional activity in your life outside of your sedentary device time is really important.”

Do Posture Correctors Work? 

You may have seen advertisements for posture braces, harnesses, shirts, and digital reminders. While they may seem like a simple fix to the problem of hunching over or tech neck, it’s not a good idea to use them instead of practicing good ergonomics and being aware of your positioning. 

“In the physical therapy world, we want the muscles to do the work. With devices, like the harness, you’re letting the device do the work, and you’re not training your muscles to be stronger,” said Haberzettl. Using them for short periods to relieve pain or help you establish a good habit is ok. 

But, it’s not a good idea to rely on them for long-term posture improvements or aches and strain relief. If you’re having persistent pain and discomfort, seeking a formal evaluation is best. “A lot of the time, it’s just a simple change that can make a big difference in someone’s life,” said Dr. Strike.

Stretches, Mobility Work, & Exercise to Fix Neck Posture 

If you want to fix lousy neck posture, utilizing efficient and practical exercises, stretches, and mobility work is best. Follow these guided steps on how to fix your neck posture through exercise. Mobility work can help increase the range of motion, which can improve overall posture to prevent stress and tension in the neck. 

Neck pain can cause more pain than the neck. It can also transfer into the back and shoulders. You can drastically prevent neck, shoulder, and back issues by dedicating time to performing mobility exercises.  

How to Stretch Your Neck Safely

Before doing any neck stretches, talk to your healthcare provider. It is essential to know what is causing your neck pain and which exercises and stretches are safe for you to do. It's best to warm up your neck muscles before stretching or exercising them. 

You can do this by engaging in a few minutes of cardiovascular warm-up exercises, applying heat such as:

• Heating pad or warm

• Moist towel

• Taking a warm shower or bath 

Stretching exercises should focus on holding the stretch, building up to about 20 to 30 seconds. Aim for two or three stretches, two to three times a day. Your range of motion may increase over time with routine stretching. Some find it helpful to stretch in the morning to relieve stiffness and again at night before bed. 

Pay Attention to Your Pain

When you first begin doing stretching exercises, your symptoms may increase slightly, but they should get better over time and practice, not worse. Some discomfort during the stretches is acceptable and even expected, but it shouldn't be excessive. You should feel gentle stretches, but it shouldn't be painful. 

New exercises may cause some short-term muscle pain or aches, but they should resolve quickly and be no worse in the morning after you have exercised. Talk to your healthcare provider if you feel sharp or "electric" pain in the shoulder or arm if the pain isn't easing (or is getting worse), or if you have any other concerns. 

Tools That May Help

Some stretches and exercises can be done using tools such as chairs, resistance bands, support pillows, etc. For example, this exercise uses a towel for support: 

Chin Tuck  

• Lie on your back on the floor.

• Place a rolled-up towel under your neck (your head should still be touching the floor).

• Slowly tip your head forward to bring your chin toward your chest.

• Hold for six seconds, then relax for up to 10 seconds.

• Repeat eight to 12 times.

Related Reading

• How Can Poor Posture Result in Back Pain?
• How Long Does It Take to Fix Forward Head Posture
• How to Improve Shoulder Posture
• Best Posture for Reading
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• Best Sitting Posture on Floor
• Physical Therapy for Posture

10 Neck Stretches and Exercises for Pain, Posture, and Better Sleep

Do not do new neck exercises or stretches unless recommended by your healthcare provider if you:

• Have had a serious neck injury

• Have a pinched nerve

• Have any pain or numbness in the arm and hand. 

Always talk to your healthcare provider before starting a new exercise program, including stretching. Also, stop stretches or exercises if you experience increased pain, numbness, or tingling down the arm.

1. Neck Stretches for Pain

Doing neck stretches can help ease neck aches, fatigue, and stiff neck muscles. Do the exercises that help you, and stop any that increase your pain. Do each exercise slowly. You should feel a gentle stretch, but it shouldn't be painful.

• Sit upright on a chair, head facing straight forward, shoulders relaxed. 

• Place your left arm behind your back. 

• Tilt your head toward your right shoulder as far as is comfortable, feeling the stretch on the left side of your neck. 

• Hold for five seconds first, working up to 15 to 30 seconds. 

• Repeat on the other side, holding the chair with your right hand and tilting your head toward your left shoulder. 

• Do the stretch two to four times on each side.

• Remember to keep your shoulders down while you tilt your head. 

• If you would like added stretch, gently use your hand to pull your neck toward your shoulder. Instead of holding the chair, you can reach across your chest with the opposite hand to hold that shoulder down.

Diagonal Neck Stretch

• Sit upright in a chair, facing straight ahead, relaxing your shoulders. 

• Turn your head slightly to the left. 

• Tilt your head diagonally toward your chest as far as is comfortable (you can use your hand to gently pull your head forward on the diagonal if you would like an added stretch). 

• Hold for 15 to 30 seconds (work your way up if needed). 

• Repeat, tilting your head diagonally toward your chest on the right side.

• Stretch each side two to four times.

2. Dorsal Glide Chin Tuck

• Stand up straight with your feet about hip-width apart, or sit up straight in a chair. 

• Look straight ahead, keeping your neck straight. 

• Glide your head backward so your ears are over your shoulders or as far as is comfortable (your chin will tuck slightly as you do this). 

• Hold for six seconds, then relax for up to 10 seconds. 

• Repeat two to four times.

3. Neck Stretches for Better Posture

Poor posture can lead to neck pain, back pain, headaches, trouble breathing, or difficulty walking. In addition to neck exercises, it's essential to do exercises that strengthen and stretch your:

• Core

• Upper back

• Chest

Reducing stress levels and changing how you hold your body during your daily activities, including ensuring you have the correct support while sleeping, also helps to improve posture.

4. Deep Anterior Neck Flexor Stretch—Hands on Chest

• Sit or stand upright.

• Overlap your hands and place them on your breastbone.

• Tilt your head upward and slightly to the left until you feel a gentle stretch along the front and side of the neck.

• Hold for 10 seconds.

• Repeat on the other side, tilting your head up and slightly to the right.

• Stretch each side three times.

5. Neck Rotation

• Sit, stand, or lie flat on your back, with your head facing straight forward.

• Turn your head slowly to the left as far as is comfortable, feeling a stretch on the opposite side of your neck.

• Hold for two seconds.

• Turn your head facing forward again and rest for a few seconds.

• Repeat, turning your head slowly to the right.

• Repeat on each side 10 to 15 times.

6. Neck Bending

• Sit or stand up straight, head facing forward.

• Tilt your head forward as though nodding, and try to touch your chin to your chest. 

• Hold for two or three seconds. 

• Raise your head back up to face forward. 

• Repeat 10 to 15 times. 

Make sure to relax your neck and back muscles each time you bend your neck. Breathe gradually and exhale slowly with the movement. This can help relax the muscles.

Muscles to Target When Stretching Your Neck

The muscles in your neck are essential for holding your head up, movement, maintaining posture, and support. Muscles in your neck include Sternocleidomastoid muscles, which help turn the head.

• Trapezius muscles: Help raise the head and shrug the shoulders.

• Levator scapulae muscles: Help move and control the shoulder blades.

• Scalene muscles: Flex and bend the neck laterally

7. Neck-Strengthening Exercises

You can use your hands to do isometric exercises that strengthen your neck. With isometric exercise, force is applied against a resistant object, creating tension that builds muscle without movement. For each exercise, sit or stand upright, look straight forward, and keep your neck straight.

8. Side Bend Strengthening

• Place your right hand on the right side of your head. 

• Try to bend your head to the side, toward your right shoulder, while gently but firmly pushing back against your head with your right hand (you should feel the muscles in the side of your neck tighten, but your head should remain upright, not tilted to either side). 

• Hold for about six seconds, then rest for about 10 seconds. 

• Repeat eight to 12 times on the right side. 

• Switch sides and perform the exercise eight to 12 times on the left side.

9. Forward Bend Strengthening

• Place the heels of your hands on your forehead. 

• Try to bend your head forward while gently pushing back with your hands so you feel tension in the front of your neck, but your head does not move forward or backward. 

• Hold for about six seconds, then rest for about 10 seconds. 

• Repeat eight to 12 times.

10.  Neutral Position Strengthening

Overlap or lace your hands and place them on the back of your head. Try to bend your head backward while gently pushing your head forward with your hands so you feel tension in the back of your neck and upper back, but your head does not move forward or backward. Hold for about six seconds, then rest for about 10 seconds. Repeat eight to 12 times.

Improve Your Posture with Our Posture Correction App

Posture AI is a cutting-edge app that analyzes your posture and creates personalized correction plans to help you move and feel better. Using your smartphone's camera, Posture AI's app generates detailed reports and improvement plans to help you:

• Fix your neck posture

• Reduce discomfort

• Prevent long-term injuries

The app's features include instant posture scanning, customized exercise programs, and progress monitoring to help you track your improvement. 

Related Reading

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• Exercises for Better Posture
• How to Fix Posture