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Guided routine · About 20 minutes

Neck Strength and Posture Routine

Six exercises for neck strength and postural muscles, using your supplied video summary and clips. Review each explanation before beginning.

Move within a comfortable range; stop if a movement causes pain. Demonstrations are available in the player.

This routine is built from ...

Your movements

  1. Chin Tucks

    1 sets × 10 reps

    Lie on your back and pull your chin toward your throat. Hold each rep for 3–5 seconds.

    Instructions
    • Lie on your back and pull your chin down toward your throat.
    • Hold for 3–5 seconds, then release. Complete 10 reps.
    • Move only within a comfortable range and stop if you feel pain.

  2. Chin Tucks with Head Lift

    1 sets × 10 reps

    Perform a chin tuck, then lift your head slightly off the surface. Hold each rep for 3–5 seconds.

    Instructions
    • Lie on your back and perform a chin tuck.
    • Lift your head slightly off the surface and hold for 3–5 seconds, then lower. Complete 10 reps.
    • Move only within a comfortable range and stop if you feel pain.

  3. Lateral Flexion

    3 sets × 20 reps · 20s rest between sets

    Lie on your side at the edge of a bed and bring your ear toward your shoulder. Complete 10 reps per side in each set.

    Instructions
    • Lie on your side with your head over the edge of a bed.
    • Use the neck muscles on the upper side to bring your ear toward your shoulder, then return.
    • Complete 10 reps on one side, then switch sides for 10 more: 20 total reps per set. Finish the set only after both sides.
    • Repeat for 3 sets, resting 20 seconds between sets. There is no automatic side-switch cue.
    • Move only within a comfortable range and stop if you feel pain.

  4. Extension

    3 sets × 10 reps · 20s rest between sets

    Lie facing the floor with your head off the edge of a bed, then lift into a chin-tuck position.

    Instructions
    • Lie with your head off the edge of a bed, looking toward the floor.
    • Lift into a chin-tuck position while keeping your gaze about 3 feet in front of you, then return.
    • Complete 3 sets of 10 reps, resting 20 seconds between sets.
    • Move only within a comfortable range and stop if you feel pain.

  5. Scap Pinches

    3 sets × 10 reps · 20s rest between sets

    Stand and draw your elbows back to pinch your shoulder blades together.

    Instructions
    • Stand and rotate your hands away from each other.
    • Pull your elbows and fists back to pinch your shoulder blades together, then release.
    • Complete 3 sets of 10 reps, resting 20 seconds between sets.
    • Move only within a comfortable range and stop if you feel pain.

  6. Wall Slides

    3 sets × 10 reps · 20s rest between sets

    Stand against a wall and slide your knuckles up and down while keeping them against it.

    Instructions
    • Stand with your hips, shoulder blades and head against a wall.
    • Slide your knuckles up and down while keeping them pressed against the wall.
    • Complete 3 sets of 10 reps, resting 20 seconds between sets.
    • Move only within a comfortable range and stop if you feel pain.

Time is an estimate; reviewing instructions adds time, and rep-based movements go at your pace. Rest is between sets. Press Begin exercise when you’re ready for each new movement.