Neck Pain? Why Your Posture Is the Problem (And How to Fix It), by Tone and Tighten on YouTube. 9 min 11 s.
- Video length
- 9 min 11 s
- Time to do it
- 10 minutes a day
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Notice the pattern first: shoulders rolled forward, a stiff upper back and a chin that drifts ahead of your chest. That is the chain this routine works through.
Doorway stretch: place your forearms on the door frame at shoulder height and step forward gently until you feel a stretch across your chest. Hold 30 seconds and repeat 2 to 3 times.
Foam roller: lie back with the roller across your upper back and your hands behind your head. Extend slowly over it to free the stiff middle section. Do 8 to 10 slow reps.
Chair extension: sit in a sturdy chair with your hands behind your head and arch your upper back over the chair back, breathing out as you extend. Do 8 to 10 reps.
Thoracic rotation: sit tall, cross your arms over your chest and turn your upper body side to side, pausing at each end range. Do 8 to 10 turns per side.
YW raise: lie face down or stand with your arms out in a Y. Pull your elbows down towards your ribs into a W, squeezing your shoulder blades together. Do 10 to 15 reps.
Chin tuck head lift: lie on your back, tuck your chin gently towards your throat, lift your head a little and hold for 5 to 10 seconds. Do 8 to 10 reps.
Run the full set once a day, ideally in the afternoon or after a long stretch at your desk, and keep it going for several weeks.
Tips and common mistakes
Sitting up straight by willpower lasts only a few minutes; this routine works by loosening the front, mobilising the upper back and strengthening the back muscles.
Keep the chin tuck small. Push your head back, not down, and stop if you feel pinching, numbness or dizziness.
Do the chest stretch before the strengthening moves so your shoulders can sit back more easily.
A rolled towel works in place of a foam roller for the upper back work.
Questions
How often should I do this routine?
Once a day is enough. The moves are gentle, so you can repeat the chest stretch or chin tucks later in the day if your neck tightens up again.
How long before my neck feels better?
Give it a few weeks of daily practice before you judge it. Posture changes come from repeated short sessions, not one long stretch.
Can I do these exercises at my desk?
The chin tuck and chair extension work well in a chair. The foam roller and YW raise need floor space, so save those for home.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
