08/26/2025
Poor posture from always being on your phone? Follow through the video for some exercises to help!
1. Chin Tucks (Double Chin Exercise)
👉 Purpose: Corrects forward head posture, strengthens deep neck flexors.
Sit or stand tall.
Gently draw your chin straight back (like making a double chin).
Hold 5 seconds, repeat 10–12 times.
2. Wall Angels
👉 Purpose: Opens chest, strengthens postural muscles.
Stand with back against a wall, feet 6–12” away.
Press lower back, shoulders, and head toward wall.
Slowly move arms up and down like a snow angel.
Do 10 reps, keeping ribs tucked.
3. Thoracic Extension Over a Chair/Roller
👉 Purpose: Reverses hunching, mobilizes upper back.
Sit with mid-back against the edge of a chair (or foam roller).
Place hands behind head, gently extend backward.
Breathe in, open chest, then return.
Repeat 8–10 times.
4. Scapular Squeezes (Postural Reset)
👉 Purpose: Activates mid-back muscles (rhomboids & traps).
Sit or stand tall.
Squeeze shoulder blades back and down (like tucking them in your back pocket).
Hold 3–5 seconds, repeat 10–15 reps.
💡 Pro tip: #
Pair these with the 20-20-20 rule (every 20 mins, look 20 feet away for 20 seconds) + keep phone at eye level.
