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.