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Your neck needs better control. 🧠 If you spend hours at a computer, drive often, or constantly look down at your phone, your head can gradually spend more time forward than your body is designed to tolerate comfortably. These 9 exercises work on more than just flexibility. They can... help: ✅ Improve neck mobility ✅ Build postural control ✅ Strengthen neck and upper-back endurance ✅ Improve awareness of head position ✅ Reduce feelings of stiffness and muscular tension ✅ Support better shoulder and upper-back positioning ✅ Make prolonged sitting feel more comfortable ✅ Improve movement quality during everyday activities The goal isn’t to force your neck backward. It’s to teach your body to move, control, and maintain a more comfortable position. Try 20–30 sec per exercise, 1–3 sets, 2–4×/week. You don’t need to wait until your neck hurts to start giving it more movement. 💪 s.show more

Posture University

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45,774 views • 10 days ago •via X (Twitter)

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3 Comments

Paul Gough10 days ago

Exactly. Most people wait until the pain shows up before they do anything, but better control, strength, and movement BEFORE that point can make a huge difference.

Posture University10 days ago

Yes, before the pain starts, we should do something; that's why my next post will be about how to build a Better Computer Workstation to which we entrust our body and posture.

Doc Smith • Jing Palace Method10 days ago

These are all great, and I would just add some loading of the crown of the head, the top of the vertical axis, which counter-intuitively forces the spine to lengthen under weight. Loading the head like this engages the whole spine and 360 core in a way that is unmatched imo.

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“Tech neck” isn’t just about pushing your head back into place. The more interesting part of these drills is that they train the neck to move and hold position under different demands—using resistance, rotation, extension, and controlled loading. That’s a better way to think about posture: not one perfect head position, but the ability to control your head and neck while the rest of your body moves. If you try exercises like these, don’t chase maximum resistance or range. Controlled movement matters more than forcing the position.

“Tech neck” isn’t just about pushing your head back into place. The more interesting part of these drills is that they train the neck to move and hold position under different demands—using resistance, rotation, extension, and controlled loading. That’s a better way to think about posture: not one perfect head position, but the ability to control your head and neck while the rest of your body moves. If you try exercises like these, don’t chase maximum resistance or range. Controlled movement matters more than forcing the position.

Posture University

121,242 views • 21 days ago

Your neck position is rarely just a “neck problem.” Hours of sitting can change how your head, upper back, ribs, and pelvis work together. The better approach? Don’t just stretch the neck—restore movement throughout the whole chain. Small movement breaks + better positioning > trying to “fix” posture with one exercise.

Your neck position is rarely just a “neck problem.” Hours of sitting can change how your head, upper back, ribs, and pelvis work together. The better approach? Don’t just stretch the neck—restore movement throughout the whole chain. Small movement breaks + better positioning > trying to “fix” posture with one exercise.

Posture University

20,616 views • 24 days ago

Try these 4 simple 1-minute positions to help improve posture and relieve tension through your neck, upper back and lower back. Perfect if you spend a lot of time sitting, working at a desk or looking down at your phone. Move gently, relax into each position and stay consistent

Try these 4 simple 1-minute positions to help improve posture and relieve tension through your neck, upper back and lower back. Perfect if you spend a lot of time sitting, working at a desk or looking down at your phone. Move gently, relax into each position and stay consistent

Yoga & Mobility Exercies

12,755 views • 1 month ago

If your shoulders are rounding forward and your head is sitting too far in front of your body, stretching your back alone probably isn’t going to fix the problem. Sometimes the issue is that the muscles around the shoulder blades aren’t doing their job properly. When they’re weak, underactive, or poorly coordinated, it becomes harder to control the position of the scapula—and that can affect how your shoulders and neck sit and move. So instead of only stretching, it makes sense to also work on activation, strength, and control. The goal is to improve things like: • Better control of the shoulder blades • More stability around the shoulders • Less unnecessary compensation from the neck and shoulders • Better control of movement in different positions And one important point: “strengthening your back” isn’t the same thing as improving scapular control. Even small details can change the exercise. The hand position, band direction, and kneeling setup here are chosen to encourage more involvement from the muscles that help control the scapula and support thoracic extension. So the goal isn't just to make your back muscles work harder. It's to teach your shoulders and upper back to move and stabilize better.

If your shoulders are rounding forward and your head is sitting too far in front of your body, stretching your back alone probably isn’t going to fix the problem. Sometimes the issue is that the muscles around the shoulder blades aren’t doing their job properly. When they’re weak, underactive, or poorly coordinated, it becomes harder to control the position of the scapula—and that can affect how your shoulders and neck sit and move. So instead of only stretching, it makes sense to also work on activation, strength, and control. The goal is to improve things like: • Better control of the shoulder blades • More stability around the shoulders • Less unnecessary compensation from the neck and shoulders • Better control of movement in different positions And one important point: “strengthening your back” isn’t the same thing as improving scapular control. Even small details can change the exercise. The hand position, band direction, and kneeling setup here are chosen to encourage more involvement from the muscles that help control the scapula and support thoracic extension. So the goal isn't just to make your back muscles work harder. It's to teach your shoulders and upper back to move and stabilize better.

Posture University

120,956 views • 27 days ago

Your shoulders don’t just need to be “strong.” They need to know how to move, stabilize, and control the shoulder blade under load. 🧠 What caught my attention: the exercises aren’t simply about building bigger back muscles. They challenge the muscles around the scapula, upper back, rear shoulder, and rotator cuff to work together. That matters for swimmers, volleyball players, lifters—and anyone spending hours at a desk. 🏊‍♂️🏐🏋️‍♂️ It helps to ✅ Improve shoulder mobility and stability ✅ Strengthen the upper and mid-back muscles ✅ Support better posture and spinal control ✅ Reduce muscular overload and injury risk ⏱ How to perform: • 20-30 seconds per exercise • 2-3 sets • 2-3 times per week The goal is having enough strength and control to move well through different positions. Train the back. Train the shoulder. But most importantly: train the connection between them.

Your shoulders don’t just need to be “strong.” They need to know how to move, stabilize, and control the shoulder blade under load. 🧠 What caught my attention: the exercises aren’t simply about building bigger back muscles. They challenge the muscles around the scapula, upper back, rear shoulder, and rotator cuff to work together. That matters for swimmers, volleyball players, lifters—and anyone spending hours at a desk. 🏊‍♂️🏐🏋️‍♂️ It helps to ✅ Improve shoulder mobility and stability ✅ Strengthen the upper and mid-back muscles ✅ Support better posture and spinal control ✅ Reduce muscular overload and injury risk ⏱ How to perform: • 20-30 seconds per exercise • 2-3 sets • 2-3 times per week The goal is having enough strength and control to move well through different positions. Train the back. Train the shoulder. But most importantly: train the connection between them.

Posture University

245,408 views • 13 days ago

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

Dan Go

403,380 views • 2 years ago

Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.

Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.

Posture University

72,412 views • 12 days ago

Whether you’re feeling stiff in your upper body and neck, or your posture is starting to suffer from sitting at a desk all day, these three drills take just a few minutes and can make a huge difference. They’ll help open up your chest, strengthen your neck, release built-up tension, and, honestly, just make you feel so much better as you start your day. Give them a try and let me know how they feel.

Whether you’re feeling stiff in your upper body and neck, or your posture is starting to suffer from sitting at a desk all day, these three drills take just a few minutes and can make a huge difference. They’ll help open up your chest, strengthen your neck, release built-up tension, and, honestly, just make you feel so much better as you start your day. Give them a try and let me know how they feel.

Posture University

91,008 views • 3 months ago

If you spend your days hunched over your desk and phone, your shoulders are probably curling forward by now, and you may find yourself constantly trying to straighten your back to improve your posture. One habit you can try is hanging from a bar. Yes, like the monkey bars you grew up with, but right-side up. Physiotherapist Daniel Vadnal says that starting small—with 3 sets of 30 second intervals—can already give your shoulders and upper body some much-needed release. That doesn’t mean 30 seconds on a bar will permanently correct your posture or treat back or shoulder pain. But hanging moves your upper body into a position it might not visit very often, which may help explain why people often step down feeling looser, according to TIME reporter Angela Haupt. Read more:

If you spend your days hunched over your desk and phone, your shoulders are probably curling forward by now, and you may find yourself constantly trying to straighten your back to improve your posture. One habit you can try is hanging from a bar. Yes, like the monkey bars you grew up with, but right-side up. Physiotherapist Daniel Vadnal says that starting small—with 3 sets of 30 second intervals—can already give your shoulders and upper body some much-needed release. That doesn’t mean 30 seconds on a bar will permanently correct your posture or treat back or shoulder pain. But hanging moves your upper body into a position it might not visit very often, which may help explain why people often step down feeling looser, according to TIME reporter Angela Haupt. Read more:

TIME

150,638 views • 1 month ago

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

5 exercises for beginners to get your L-sit: 1. 10 reps: Work on leg raises. Take your time and focus on activating your hip flexors, core, and quads. 2. Same movement, but make it more challenging. Have fun playing with height. 3. 10 reps: Work on compression. This exercise will help your mobility and core strength a lot. 4. 8 to 10 reps: Focus more on the upper body, and build strong shoulder protraction and core compression. 5. As many reps as you can: Start feeling your full body weight. At this point, you are so close to your L-sit.

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

18,035 views • 1 month ago

8 movements for better posture, a stronger back, and more confidence in how you carry yourself — No gym, No equipment. Movements like these activate your upper back, open up your chest, and make your shoulders and neck area look a lot cleaner over time. ✅ every movement 100x daily simple things, done consistently, really do add up. Save this for later If you found this helpful, Comment “reset”

8 movements for better posture, a stronger back, and more confidence in how you carry yourself — No gym, No equipment. Movements like these activate your upper back, open up your chest, and make your shoulders and neck area look a lot cleaner over time. ✅ every movement 100x daily simple things, done consistently, really do add up. Save this for later If you found this helpful, Comment “reset”

Posture University

19,261 views • 1 month ago

After getting a couple TBIs in college I became hypersensitive to head impact. Even the slightest force rattled my brain. That was until I started training neck. Stronger neck means greater capacity to stabilize your cranium from external forces. Literally more control of your brain. It also improved my strength profile, especially for grappling. Your neck is part of your kinetic chain. A stable neck lets you brace and generate force more effectively. Also nobody likes a pencil neck. 95% of my training is done on a bench. This is one of my favorite. Focus on isometrics first. No weight. Be careful. Eventually your neck muscles will integrate themselves in other exercises.

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Aurora

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A better posture isn’t just about “pulling your shoulders back.” This sequence uses a foam roller to challenge shoulder mobility, upper-back extension, and trunk positioning in different ways. The key is not forcing the range. Move slowly, breathe, and let the ribcage and shoulders gradually find a more comfortable position. 1 minute can be a useful reset—but consistent practice is what creates lasting changes in movement habits. Your posture is something you train, not something you simply “hold.”

A better posture isn’t just about “pulling your shoulders back.” This sequence uses a foam roller to challenge shoulder mobility, upper-back extension, and trunk positioning in different ways. The key is not forcing the range. Move slowly, breathe, and let the ribcage and shoulders gradually find a more comfortable position. 1 minute can be a useful reset—but consistent practice is what creates lasting changes in movement habits. Your posture is something you train, not something you simply “hold.”

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51,468 views • 1 year ago

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62,430 views • 1 year ago

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