5 Exercises to Improve Your Neck Posture at Work
Work Wellness

5 Exercises to Improve Your Neck Posture at Work

|Feb 14, 2023

Until we experience discomfort or stiffness in the neck, many of us are blissfully unaware of how much we rely on it. Most instances of neck stiffness are not serious and can be ignored.

However, a bad neck posture can cause FHP (forward head posture), this is when the head is jutted forward and not in a neutral position in relation to the spine. When the head isn't in the right place, it can lead to concerns, including neck pain, headaches, and even dizziness.

We can avoid neck stiffness by paying attention to our neck posture and frequently following neck posture exercises. Let’s find out how.

How Does It Occur?

To pass the time, many people today utilize electronic devices such as televisions, laptops, and mobile phones for extended periods. People who engage in these activities for extended periods of time while maintaining poor or awkward neck posture are at risk for developing neck pain and muscle strains.

Video games

In addition to adults, young children and teenagers are also vulnerable to the onset of FHP. The popularity of video games among kids and teenagers has skyrocketed over the past decade.

Children and young adults who play video games excessively may be at a greater risk for developing musculoskeletal diseases because of the increased attention and maintenance of uncomfortable postures that might result from playing.

Video games


Gazing down at a phone for long periods of time can aggravate FHP and lead to neck pain, so while cell phones have greatly improved our ability to connect with one another quickly, they have also brought new health problems into the world.

Computer usage

Whether at home or in the business, prolonged use of the forward head posture (FHP) can cause musculoskeletal discomfort in the CS and other body areas. There is a correlation between having frequent headaches and sitting at a computer or electric desk with poor head and neck posture.

Computer usage

Easy Neck Posture Exercises

1. Chin Tuck Exercise

This forward neck posture exercise will activate and strengthen the deep cervical muscles.

  • To do this, rest two fingers under your chin.
  • Calmly pull your head back and tuck your chin in. Meanwhile, keep your chin tucked in with your fingers at all times.
  • Rest in that last position for three to five seconds.         
  • Put your head back and relax (Let the neck come forward).

Your goal should be to complete two to three sets of ten reps, and you shall notice packing in front of your neck and a sensation of extending towards the back of your head.

Chin Tuck Exercise - neck posture exercises

2. Single-arm pec-extension

This neck and posture exercise will release tension in the chest and neck by stretching the area. If you relax your pectoral muscles, you’ll have a more comfortable posture and feel less discomfort.

  • Get near a wall and place the palm of one hand against it as you stretch behind you.
  • Inhale deeply and exhale slowly, then draw your stomach toward your spine while arching your back slightly, leaning forward, and away from the outstretched arm.
  • Sensitize your chest to the stretch.
  • Just relax for 30 seconds.
  • Flip it over and do it again

Ensure that you are stretching not just your shoulders but also your chest. To target the chest, try changing your body's angle.

3. Stretching neck muscles

This neck exercise for good posture can help you relax the muscles causing your head to tilt forward. You can relieve tension in your neck by putting a massage ball behind your head.

  • It shouldn’t be positioned directly under the lower back.
  • The muscles on either side of your spine are where you want to focus your efforts.
  • Use the right amount of pressure when massaging with the ball.
  • Slowly swivel your head from side to side to draw attention to certain details.
  • The muscle from the back of the skull to the nape of the neck must be fully concealed.
  • Go on like this for another minute or two.

Instead of a massage ball, you can also use your fingers to apply pressure to the same locations. The pressure should decrease if you become lightheaded or experience increased pain.

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4. T-spine Extension

The 4-point position is the starting point for this forward neck exercise.

  • Beginning in an extended position (butt out, chin up),
  • Section by segment, work your way up your lumbar spine while tucking your pelvis.
  • Throughout this movement, keep your chest out, and your thoracic spine extended.
  • In order to flex your cervical spine, gaze down.
  • Take a ten-second to two-minute pause.
  • Carefully let go and repeat three to five times.

You want to feel your t-spine muscles engaging so that they can maintain your posture all day long. T-spine flexion strengthens and improves neck posture because it requires the thoracic spine to work harder to support the cervical and lumbar spine in flexion.

5. Supine chin tuck

In this neck posture exercise, you'll want to get down on the floor and lie there.

  • Keep your head on the ground and work on stretching your spine as much as you can.
  • Exercise for a forward head tilt: the supine chin tuck.
  • Stretch your spine out flat on the floor.
  • Press your tongue firmly against the top of your mouth to prevent it from moving.
  • Specifically, you should tuck your chin into your neck.
  • Put your hands together and wait for five seconds.
  • Relax and open your rib cage as you breathe normally.
  • Relax and let go a little at a time.
  • Execute two sets of five repetitions with five-second holds.

As those muscles lengthen, you will feel a pull at the back of your neck. You should feel a tightening in the front of your neck muscles too.

Supine chin tuck neck posture exercises

All these neck exercises for good posture are a great way to improve your neck posture if you consistently adhere to them.

Correcting Your Posture at Work

By adopting a better posture, you can reduce pain and increase your strength and mobility. Numerous forward neck posture exercises can be of assistance. However, knowing the correct posture at a standing desk, sitting, and walking is a wonderful place to start.

Maintaining correct posture while sitting is crucial if you work at a desk for long periods. Ergonomic desk chairs and other features, such as neck support for chairs, can help maintain a healthy workplace posture.

  • Try to find a neck support chair that relaxes your neck muscles.
  • Plant both feet firmly on the ground.
  • Raise the computer monitor to a comfortable viewing height.
  • Put your hands and wrists in a relaxed stance to proper posture when typing.
  • Find a mouse that doesn't hurt your wrist and utilize that.

Standing Desks


Improper head and body postures are usually the root causes of poor neck posture. Consequently, optimizing posture requires correcting both the head and shoulder positions. For best results, keep this in mind as you go about your day.

Things like limiting screen time, sitting up straight, squeezing your shoulders, and consistent neck posture exercises can help you a lot on keeping a fit neck. So follow these steps and have a pain free neck.

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