6 Exercises Fix Text Neck 

Chin Tucks: Sit or stand with a straight spine, gently tuck your chin towards your chest, holding for 5 seconds. 

Neck Tilts: Slowly tilt your head to one side, bringing your ear towards your shoulder, and hold for 10 seconds on each side 

Shoulder Blade Squeezes: Sit or stand with good posture, squeeze your shoulder blades together, and hold for 5 seconds. 

Neck Stretches: Gently tilt your head forward, backward, and side to side, feeling a comfortable stretch, holding for 10 seconds in each direction. 

Chest Opener: Clasp your hands behind your back, straighten your arms, and lift them slightly to open your chest and counteract forward head posture. 

Upper Back Extension: Sit on a chair, place your hands behind your head, and arch your upper back gently, opening up the chest. 

Posture Checks: Regularly assess and correct your posture throughout the day, ensuring your ears align with your shoulders. 

Breaks and Movement: Take short breaks, stand up, and move around every 30 minutes to reduce prolonged periods of sitting and text neck strain. 

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