{"id":56557,"date":"2023-11-01T17:08:34","date_gmt":"2023-11-01T17:08:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56557"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-improve-neck-posture","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/","title":{"rendered":"How to Improve Neck Posture and Stop Forward-Head Posture"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Why_Good_Neck_Posture_Matters\" >Why Good Neck Posture Matters<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Forward-Head_Posture\" >Forward-Head Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Muscles_Related_to_Forward-Head_Posture\" >Muscles Related to Forward-Head Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Upper-Crossed_Syndrome\" >Upper-Crossed Syndrome<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#How_to_Test_Your_Neck_Posture\" >How to Test Your Neck Posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#How_to_Improve_Poor_Neck_Posture\" >How to Improve Poor Neck Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#4_Ways_to_Improve_Neck_Posture_Daily\" >4 Ways to Improve Neck Posture Daily<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Use_a_Cervical_Support_Pillow_to_Improve_Neck_Posture\" >Use a Cervical Support Pillow to Improve Neck Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Lose_Weight_to_Improve_Neck_Posture\" >Lose Weight to Improve Neck Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Practice_Good_Posture_to_Improve_It\" >Practice Good Posture to Improve It<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Adjust_Your_Backpack_to_Improve_Neck_Posture\" >Adjust Your Backpack to Improve Neck Posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#What_to_Avoid_With_Exercises_and_Stretches\" >What to Avoid With Exercises and Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Neck_Exercises_and_Stretches_to_Improve_Posture\" >Neck Exercises and Stretches to Improve Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#4_Routine_Range-of-Motion_Stretches_to_Improve_Neck_Posture\" >4 Routine Range-of-Motion Stretches to Improve Neck Posture<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Neck_Extension_Stretch\" >Neck Extension Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Flexion_Neck_Stretch\" >Flexion Neck Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Lateral_Neck_Flexion_Stretch\" >Lateral Neck Flexion Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Neck_Rotation_Stretch\" >Neck Rotation Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#3_Neck_Exercises_to_Improve_Posture\" >3 Neck Exercises to Improve Posture<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Chin_Tucks\" >Chin Tucks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Modified_Supine_Chin_Tuck\" >Modified Supine Chin Tuck<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Retractor_Neck_Exercise\" >Retractor Neck Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#3_Neck_and_Shoulder_Exercises_to_Improve_Posture\" >3 Neck and Shoulder Exercises to Improve Posture<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Single-Arm_Pec_Stretch\" >Single-Arm Pec Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#McKenzie_Cervical_Spine_Retraction_and_Extension_Exercise\" >McKenzie Cervical Spine Retraction and Extension Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Upper_Trapezius_Stretch\" >Upper Trapezius Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#3_Poses_for_Yoga_to_Improve_Neck_Posture\" >3 Poses for Yoga to Improve Neck Posture<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Cobra_Pose\" >Cobra Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Mountain_Pose\" >Mountain Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Locust_Pose\" >Locust Pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Can_I_Discover_How_to_Improve_Bad_Neck_Posture\" >Can I Discover How to Improve Bad Neck Posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Can_I_Learn_How_to_Strengthen_and_Improve_Neck_Posture\" >Can I Learn How to Strengthen and Improve Neck Posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Can_I_Discover_How_to_Improve_Neck_and_Shoulder_Posture\" >Can I Discover How to Improve Neck and Shoulder Posture?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#Can_I_Learn_How_to_Improve_Head_and_Neck_Posture\" >Can I Learn How to Improve Head and Neck Posture?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you feel like a turkey with a forward-head posture? Don\u2019t feel alone because forward-head postures are a genuine problem for many people sitting long hours and working remotely. Learning how to improve neck posture gets rid of that turkey feeling.\u00a0<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, you don\u2019t need to feel like a head-banging raver in a nightclub anymore. With <a href=\"https:\/\/betterme.world\/articles\/corrective-exercise\/\">corrective exercises<\/a> and stretches, poor neck and head posture will become a thing of the past. Let\u2019s discover how you can rid yourself of that forward-head posture.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Good_Neck_Posture_Matters\"><\/span><b>Why Good Neck Posture Matters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Good neck posture isn\u2019t only about looking better or <a href=\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\">walking<\/a> tall. Instead, it\u2019s about avoiding two bad postures that come with consequences. Good neck posture matters.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Forward-Head_Posture\"><\/span><b>Forward-Head Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Understand what causes poor neck posture and the consequences of leaving it unresolved. The Denver South Chiropractic and Rehab Clinic explains <\/span><a href=\"https:\/\/denversouthchiro.com\/blog\/forward-head-posture\/\"><span style=\"font-weight: 400;\">forward-head posture<\/span><\/a><span style=\"font-weight: 400;\"> FHP (<\/span><a href=\"https:\/\/denversouthchiro.com\/blog\/forward-head-posture\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). FHP places ten pounds more muscle pressure around your neck and upper back muscles for every inch it leans forward (<\/span><a href=\"https:\/\/denversouthchiro.com\/blog\/forward-head-posture\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Angela Bell and the Denver South Chiropractic and Rehab Clinic blame forward-head posture on the following modern causes (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/forward-head-posture\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/denversouthchiro.com\/blog\/forward-head-posture\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy backpacks,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleeping with your head raised too high,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using electronics for long periods,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Driving in slouched positions,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repetitive movements,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Long periods of sitting at a desk,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whiplash or old neck injuries,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Degenerative conditions.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">FHP has numerous side effects. Tokyo Medical University also connected FHP to poor <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30774207\/\"><span style=\"font-weight: 400;\">respiratory functions<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30774207\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Dr. Angela Bell confirms the side effects related to <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/forward-head-posture\"><span style=\"font-weight: 400;\">forward-head posture<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/forward-head-posture\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain and stiffness,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Myofascial triggers and migraines,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joint disorders,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rounded shoulders,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance issues.<\/span><\/li>\n<\/ul>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture\">Keep yourself in prime shape <\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscles_Related_to_Forward-Head_Posture\"><\/span><b>Muscles Related to Forward-Head Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Riphah International University studied how <\/span><a href=\"https:\/\/clinicaltrials.gov\/ct2\/show\/NCT04216862\"><span style=\"font-weight: 400;\">stretching and strengthening<\/span><\/a><span style=\"font-weight: 400;\"> specific muscles improved FHP (<\/span><a href=\"https:\/\/clinicaltrials.gov\/ct2\/show\/NCT04216862\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). They found that FHP weakens and lengthens the following muscles:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neck Flexors<\/b><span style=\"font-weight: 400;\"> &#8211; longus colli, longus capitis,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stabilizers and Retractors<\/b><span style=\"font-weight: 400;\"> &#8211; teres minor, infraspinatus, rhomboids, and middle\/lower trapezius<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Riphah University found issues with the following muscles being shorter or overactive (<\/span><a href=\"https:\/\/clinicaltrials.gov\/ct2\/show\/NCT04216862\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulder Protractors and Elevators<\/b><span style=\"font-weight: 400;\"> &#8211; levator scapula, pectoralis major, and pectoralis minor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper Cervical Extensors<\/b><span style=\"font-weight: 400;\"> &#8211; upper trapezius, splenius capitis, cervical multifidus, semispinalis, and longissimus capitis<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper-Crossed_Syndrome\"><\/span><b>Upper-Crossed Syndrome<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Few experts talk about the upper-crossed syndrome. Dr. Dan Brennan confirms that <\/span><a href=\"https:\/\/www.webmd.com\/a-to-z-guides\/what-is-upper-crossed-syndrome\"><span style=\"font-weight: 400;\">upper-crossed syndrome<\/span><\/a><span style=\"font-weight: 400;\"> can result from poor posture (<\/span><a href=\"https:\/\/www.webmd.com\/a-to-z-guides\/what-is-upper-crossed-syndrome\"><span style=\"font-weight: 400;\">35<\/span><\/a><span style=\"font-weight: 400;\">). WebMD describes the most common causes as poor neck and shoulder posture and constantly hunching over a laptop.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modern lifestyles require hours of hunched work, and poor neck posture can easily lead to damaging effects. Seo-Yeung Gu from Daegu University in Korea and his associates studied how <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792986\/\"><span style=\"font-weight: 400;\">upper-crossed syndrome<\/span><\/a><span style=\"font-weight: 400;\"> can affect your proprioception (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792986\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Proprioception is important for awareness of body position and balance.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Test_Your_Neck_Posture\"><\/span><b>How to Test Your Neck Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Comprehensive Spine Institute shares <\/span><a href=\"https:\/\/www.csiortho.com\/blog\/2018\/november\/take-our-posture-test-how-to-tell-if-you-have-ba\/\"><span style=\"font-weight: 400;\">how to tell<\/span><\/a><span style=\"font-weight: 400;\"> if you have poor posture (<\/span><a href=\"https:\/\/www.csiortho.com\/blog\/2018\/november\/take-our-posture-test-how-to-tell-if-you-have-ba\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). You need someone\u2019s help to measure this test. More than two inches indicates poor neck posture. Then, follow the instructions to test whether you have excellent or lousy neck posture:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand against a wall with the back of your head touching it,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your buttocks and shoulders touch the wall,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let someone measure how much space is between the wall and your neck.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4005.png\" alt=\"how to improve neck posture\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Improve_Poor_Neck_Posture\"><\/span><b>How to Improve Poor Neck Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Luckily, Mahidol University in Bangkok studied whether <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25780258\/\"><span style=\"font-weight: 400;\">stretching<\/span><\/a><span style=\"font-weight: 400;\"> can improve neck posture and function with positive results (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25780258\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">). The Faculty of Sports Sciences and the Sports Spine Center reviewed how specific exercises positively improved <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30107937\/\"><span style=\"font-weight: 400;\">forward-head posture<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30107937\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But first, let\u2019s discover lifestyle changes to improve your neck posture once you start exercising and <a href=\"https:\/\/betterme.world\/articles\/can-stretching-make-you-taller\/\">stretching<\/a>.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Ways_to_Improve_Neck_Posture_Daily\"><\/span><b>4 Ways to Improve Neck Posture Daily<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Comprehensive Spine Institute recommends three changes to improve <\/span><a href=\"https:\/\/www.csiortho.com\/blog\/2018\/november\/take-our-posture-test-how-to-tell-if-you-have-ba\/\"><span style=\"font-weight: 400;\">bad posture<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.csiortho.com\/blog\/2018\/november\/take-our-posture-test-how-to-tell-if-you-have-ba\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). Sleeping positions, losing weight, and practicing daily good posture habits will ensure your neck posture improves as it should.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Use_a_Cervical_Support_Pillow_to_Improve_Neck_Posture\"><\/span><b>Use a Cervical Support Pillow to Improve Neck Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Iran University of Medical Sciences had positive results after testing ergonomic latex pillows on <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7452254\/\"><span style=\"font-weight: 400;\">head and neck posture<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7452254\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">). Their study showed that you could improve your neck posture without effort while you sleep on a cervical support pillow.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lose_Weight_to_Improve_Neck_Posture\"><\/span><b>Lose Weight to Improve Neck Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Shaziya Allarakha confirms how excess body fat may cause poor neck posture and <\/span><a href=\"https:\/\/www.medicinenet.com\/what_causes_a_buffalo_hump\/article.htm\"><span style=\"font-weight: 400;\">buffalo humps<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_causes_a_buffalo_hump\/article.htm\"><span style=\"font-weight: 400;\">37<\/span><\/a><span style=\"font-weight: 400;\">). Obesity is among the six reasons behind poor neck posture or buffalo humps behind your neck. Losing weight can have positive effects on your posture.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Practice_Good_Posture_to_Improve_It\"><\/span><b>Practice Good Posture to Improve It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle memory refers to how your muscles gain memories of repetitive actions. So, practicing proper posture in your workspace can help muscles memorize it. Psychologist R. Fields explains how <\/span><a href=\"https:\/\/www.psychologytoday.com\/intl\/blog\/the-new-brain\/202106\/how-does-muscle-memory-work\"><span style=\"font-weight: 400;\">muscle memory<\/span><\/a><span style=\"font-weight: 400;\"> enables you to practice to improve neck posture (<\/span><a href=\"https:\/\/www.psychologytoday.com\/intl\/blog\/the-new-brain\/202106\/how-does-muscle-memory-work\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foothills Sports Medicine Physical Therapy recommends these <\/span><a href=\"https:\/\/foothillsrehab.com\/blog\/posture-practices-sitting-at-desk\/\"><span style=\"font-weight: 400;\">practices<\/span><\/a><span style=\"font-weight: 400;\"> to improve neck, shoulder, and upper body posture daily (<\/span><a href=\"https:\/\/foothillsrehab.com\/blog\/posture-practices-sitting-at-desk\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright with office chair lumbar support or a rolled towel behind your lower back,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regularly stretch your shoulder muscles during the day,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your monitor to keep your eyes level throughout the day,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take frequent breaks to stretch and exercise your muscles,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your feet around and avoid sitting cross-legged at a desk.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Adjust_Your_Backpack_to_Improve_Neck_Posture\"><\/span><b>Adjust Your Backpack to Improve Neck Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The K.M. Patel Institute of <a href=\"https:\/\/betterme.world\/articles\/physiotherapy-vs-physical-therapy\/\">Physiotherapy<\/a> studied the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6482718\/\"><span style=\"font-weight: 400;\">effects of backpack loading<\/span><\/a><span style=\"font-weight: 400;\"> on the neck, back, and shoulder posture (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6482718\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Backpacks weighing 18% or more of your body weight can cause poor neck posture. So, unload some of that heavy baggage in bags.\u00a0\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><i>How Should You Sleep To Improve Your Posture? Simple Tips &amp; Tricks<\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Avoid_With_Exercises_and_Stretches\"><\/span><b>What to Avoid With Exercises and Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretches and exercises are good for improving neck posture. However, Dr. Carol DerSarkissian offers advice on how to do <\/span><a href=\"https:\/\/www.webmd.com\/pain-management\/neck-exercises-dos-donts\"><span style=\"font-weight: 400;\">neck exercises<\/span><\/a><span style=\"font-weight: 400;\"> to avoid injury safely (<\/span><a href=\"https:\/\/www.webmd.com\/pain-management\/neck-exercises-dos-donts\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t exercise with severe neck, shoulder, or back pain,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Discuss the practices and stretches with a physician if you have old injuries,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid resting for days.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Neck_Exercises_and_Stretches_to_Improve_Posture\"><\/span><b>Neck Exercises and Stretches to Improve Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Rush University says <\/span><a href=\"https:\/\/www.rush.edu\/news\/power-good-posture\"><span style=\"font-weight: 400;\">good posture<\/span><\/a><span style=\"font-weight: 400;\"> has countless benefits (<\/span><a href=\"https:\/\/www.rush.edu\/news\/power-good-posture\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">). Your bones and joints feel less stressed, you breathe more efficiently, and you improve mental wellness. Each exercise or yoga pose includes a tutorial to practice it safely.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, use the instructions under each neck stretch in the daily routine.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Routine_Range-of-Motion_Stretches_to_Improve_Neck_Posture\"><\/span><b>4 Routine Range-of-Motion Stretches to Improve Neck Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching is an excellent way to improve neck posture. So, discover <a href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\">stretches<\/a> that work as a routine. Do them in order daily to see improvements.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Neck_Extension_Stretch\"><\/span><b>Neck Extension Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A neck extension stretch is good to start the routine slowly. It\u2019s the natural movement of your head backward. It may loosen muscles and stiffness while warming up the neck. Follow these instructions:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head straight before tiling it backward gently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Only tilt as far as you can to feel slight tension.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the sky-staring position for 20 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the straight position before repeating the sky-stare and hold four times.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Flexion_Neck_Stretch\"><\/span><b>Flexion Neck Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Armor Physical Therapy suggests adding a flexion neck stretch to the <\/span><a href=\"https:\/\/armorpt.com\/4-benefits-of-doing-neck-range-of-motion-exercises-daily\/\"><span style=\"font-weight: 400;\">neck range of motion exercise<\/span><\/a><span style=\"font-weight: 400;\"> routine (<\/span><a href=\"https:\/\/armorpt.com\/4-benefits-of-doing-neck-range-of-motion-exercises-daily\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Flexion neck exercises and stretching can help improve mobility and strengthen the neck muscles. Follow these instructions:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support your back correctly while sitting in a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your head and neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend forward to touch your chest with your chin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex your neck as far as it can go without hurting yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your chin as low as possible for 10\u00a0 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the straight head and neck position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the flexion stretch four times.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Neck_Flexion_Stretch\"><\/span><b>Lateral Neck Flexion Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Armor Physical Therapy recommends neck tilts to improve neck posture as part of <\/span><a href=\"https:\/\/armorpt.com\/4-benefits-of-doing-neck-range-of-motion-exercises-daily\/\"><span style=\"font-weight: 400;\">daily exercise<\/span><\/a><span style=\"font-weight: 400;\"> routines (<\/span><a href=\"https:\/\/armorpt.com\/4-benefits-of-doing-neck-range-of-motion-exercises-daily\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). This releases neck muscle tension and improves blood flow to your cervical spine vertebrae. Use these instructions to do lateral neck tilts:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a straight head and neck posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently tilt your head toward your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your ear to come close to touching your shoulder or to touch it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop if you experience pain.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your ear to your shoulder for 10 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your head and neck to a straight posture.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the ear-to-neck flexion stretch four times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate between your right and left shoulder.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Neck_Rotation_Stretch\"><\/span><b>Neck Rotation Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Armor Physical Therapy suggests adding a neck rotation stretch to your <\/span><a href=\"https:\/\/armorpt.com\/4-benefits-of-doing-neck-range-of-motion-exercises-daily\/\"><span style=\"font-weight: 400;\">daily exercise<\/span><\/a><span style=\"font-weight: 400;\"> routine (<\/span><a href=\"https:\/\/armorpt.com\/4-benefits-of-doing-neck-range-of-motion-exercises-daily\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). This increases the strength of neck muscles and relieves pressure from the cervical spine vertebrae. Follow these instructions to practice neck rotation:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your head and neck straight to start.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your head to the right gently while feeling the tension begin in your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop immediately if the pressure turns painful.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your rotated neck position for 10 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your head to a straight position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate between rotating left and right.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the rotation four times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4211.png\" alt=\"how to improve neck posture\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Neck_Exercises_to_Improve_Posture\"><\/span><b>3 Neck Exercises to Improve Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/exercises-to-improve-posture\/\">Exercise<\/a> also corrects bad neck posture. So, let\u2019s discover five exercises for good posture.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chin_Tucks\"><\/span><b>Chin Tucks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chin tucks correct poor neck posture and FHP. The Samarpan Physiotherapy Clinic recommends a <\/span><a href=\"https:\/\/samarpanphysioclinic.com\/chin-tuck-exercise\/\"><span style=\"font-weight: 400;\">chin tuck exercise<\/span><\/a><span style=\"font-weight: 400;\"> for improved neck posture (<\/span><a href=\"https:\/\/samarpanphysioclinic.com\/chin-tuck-exercise\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Meanwhile, if you do them correctly, they stretch the muscles at the back of the skull and front of the neck.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=Zdu5KSJru7w\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Modified_Supine_Chin_Tuck\"><\/span><b>Modified Supine Chin Tuck<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Samarpan Physiotherapy Clinic suggests using modified variations of a <\/span><a href=\"https:\/\/samarpanphysioclinic.com\/chin-tuck-exercise\/\"><span style=\"font-weight: 400;\">chin tuck exercise<\/span><\/a><span style=\"font-weight: 400;\"> to improve neck posture further (<\/span><a href=\"https:\/\/samarpanphysioclinic.com\/chin-tuck-exercise\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The supine modification allows you to lie flat on the ground to support your back while you do chin tucks.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=xnTn_R-Pz9A\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Retractor_Neck_Exercise\"><\/span><b>Retractor Neck Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/motivationaldoc.com\/about-dr-mandell\/\"><span style=\"font-weight: 400;\">Dr. Alan Mandell<\/span><\/a><span style=\"font-weight: 400;\"> is a chiropractor in South Florida (<\/span><a href=\"https:\/\/motivationaldoc.com\/about-dr-mandell\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Dr. Mandell recommends a <\/span><span style=\"font-weight: 400;\">forward-head correction exercise<\/span><span style=\"font-weight: 400;\"> to strengthen the muscles in and around the neck (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=LEBX7J8sPtQ\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s a long neck extension that improves your neck posture.<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=LEBX7J8sPtQ\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture\">set this plan in motion<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Neck_and_Shoulder_Exercises_to_Improve_Posture\"><\/span><b>3 Neck and Shoulder Exercises to Improve Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Neck and shoulder exercises matter because it isn\u2019t only neck muscles to blame for bad posture. Three exercises to help your neck and shoulder posture:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-Arm_Pec_Stretch\"><\/span><b>Single-Arm Pec Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Open-arm pec stretches help to loosen the chest muscles to align the shoulder blades. It extends the front pec muscles in your chest walls to improve posture. Dr. Dan Wright suggests using a <\/span><span style=\"font-weight: 400;\">single-arm pec stretch<\/span><span style=\"font-weight: 400;\"> to improve neck and shoulder posture (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=xwYcrbbu8wg\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=xwYcrbbu8wg\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"McKenzie_Cervical_Spine_Retraction_and_Extension_Exercise\"><\/span><b>McKenzie Cervical Spine Retraction and Extension Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Niraj Kumar and Siddhartha Sen found the McKenzie cervical exercises effectively correct posture to reduce neck pain (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/348754493_Postural_Correction_in_Patients_with_Neck_Pain\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). The recommended methods also strengthen neck <\/span><b>and<\/b><span style=\"font-weight: 400;\"> shoulder muscles to improve more than the neck\u2019s posture.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=ZY3s2Y1dTck\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Trapezius_Stretch\"><\/span><b>Upper Trapezius Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Arizona Orthopedic Physiotherapy Clinic recommends using an <\/span><a href=\"https:\/\/azopt.net\/stretch-upper-trapezius\/\"><span style=\"font-weight: 400;\">upper trapezius stretch<\/span><\/a><span style=\"font-weight: 400;\"> to improve shoulder and neck posture (<\/span><a href=\"https:\/\/azopt.net\/stretch-upper-trapezius\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). The upper trapezius muscles can tense because of poor neck or shoulder posture. Stretching them can help align your shoulders and neck.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=x3Qamlnk2lE\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Poses_for_Yoga_to_Improve_Neck_Posture\"><\/span><b>3 Poses for Yoga to Improve Neck Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Central South and Hunan Universities in China found yoga may be beneficial in relieving <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6407933\/\"><span style=\"font-weight: 400;\">neck pain<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6407933\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Participants may find pain relief from the muscle tension easing and the range of motion improving around the neck. This means yoga may improve neck posture through muscle stretching.\u00a0\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cobra_Pose\"><\/span><b>Cobra Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Garden State Pain and Orthopedics recommends using the cobra pose for <\/span><a href=\"https:\/\/www.gardenstatepain.com\/post\/top-3-exercises-for-fixing-your-posture\"><span style=\"font-weight: 400;\">fixing your neck posture<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.gardenstatepain.com\/post\/top-3-exercises-for-fixing-your-posture\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">). The cobra pose opens your chest to stretch the muscles for improved posture. It stretches your spine into your cervical region and loosens the muscles in your shoulders.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=jwoTJNgh8BY\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mountain_Pose\"><\/span><b>Mountain Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doctor of Physical Therapy Gregory Minis reviewed an article about using mountain pose as an <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325883\"><span style=\"font-weight: 400;\">exercise for better posture<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325883\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). The mountain pose can support better posture by improving upper body alignment. It helps your neck, shoulders, and head posture.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=t1e4QbaeH6c\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Locust_Pose\"><\/span><b>Locust Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">WebMD recommends the <\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-locust-yoga-pose\"><span style=\"font-weight: 400;\">locust pose<\/span><\/a><span style=\"font-weight: 400;\"> to improve posture (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-locust-yoga-pose\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). The locust pose works the erector spinae, latissimus dorsi, and longissimus muscles to improve neck posture. It also stretches and strengthens the trapezius muscles in your neck and shoulders.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=d4vQed0pRzs\"><span style=\"font-weight: 400;\">Tutorial<\/span><\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\"><i>20 Stretches to Improve Posture for the Perfect Alignment<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Discover_How_to_Improve_Bad_Neck_Posture\"><\/span><b>Can I Discover How to Improve Bad Neck Posture?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mahidol University in Bangkok, Thailand, proved how <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25780258\/\"><span style=\"font-weight: 400;\">stretching<\/span><\/a><span style=\"font-weight: 400;\"> improves neck posture (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25780258\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">). Stretching neck and shoulder muscles three or more times weekly improves your neck posture. This was a randomized controlled trial, and anyone could achieve positive results.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Learn_How_to_Strengthen_and_Improve_Neck_Posture\"><\/span><b>Can I Learn How to Strengthen and Improve Neck Posture?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Fourth Military Medical University and Military Hospital in China studied how <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9479108\/\"><span style=\"font-weight: 400;\">exercise improved muscle strength<\/span><\/a><span style=\"font-weight: 400;\"> in pilots (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9479108\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Pilots require neck muscle strength to respond fast to changes around them. Neck exercises do strengthen the muscles for better posture.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Discover_How_to_Improve_Neck_and_Shoulder_Posture\"><\/span><b>Can I Discover How to Improve Neck and Shoulder Posture?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Daedu and Youngsan Universities found positive neck and shoulder postures after various <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684019\/\"><span style=\"font-weight: 400;\">exercise programs<\/span><\/a><span style=\"font-weight: 400;\">, including the McKenzie exercises (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684019\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Rounded shoulder and forward-head posture improved with the McKenzie exercises.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Learn_How_to_Improve_Head_and_Neck_Posture\"><\/span><b>Can I Learn How to Improve Head and Neck Posture?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Riphah International University studied the effects of <\/span><a href=\"https:\/\/clinicaltrials.gov\/ct2\/show\/NCT04216862\"><span style=\"font-weight: 400;\">strengthening and stretching<\/span><\/a><span style=\"font-weight: 400;\"> various muscles for improved posture (<\/span><a href=\"https:\/\/clinicaltrials.gov\/ct2\/show\/NCT04216862\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). Forward-head posture can change with strengthening exercises and stretching to improve neck and head posture.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Discovering ways to improve your neck posture is a journey worth traveling when you realize the many easy exercises and stretches. Meanwhile, daily habit changes can also improve your neck posture and eliminate that turkey-styled, head-banging, raver neck posture.\u00a0<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you feel like a turkey with a forward-head posture? Don\u2019t feel alone because forward-head postures are a genuine problem for many people sitting long hours and working remotely. Learning how to improve neck posture gets rid of that turkey feeling.\u00a0 Fortunately, you don\u2019t need to feel like a head-banging raver in a nightclub anymore. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":56561,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[178,210],"class_list":["post-56557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Improve Neck Posture and Stop Forward-Head Posture - BetterMe<\/title>\n<meta name=\"description\" content=\"Forward-head posture is too common and makes you think you\u2019re a head-banging raver at a disco. Learn \u2605 HOW TO IMPROVE NECK POSTURE \u27a4 to erase the nerd&#039;s neck.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Improve Neck Posture and Stop Forward-Head Posture\" \/>\n<meta property=\"og:description\" content=\"Forward-head posture is too common and makes you think you\u2019re a head-banging raver at a disco. Learn \u2605 HOW TO IMPROVE NECK POSTURE \u27a4 to erase the nerd&#039;s neck.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1234086139-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/0bbf5e41f952f095a5669633cf0d6718\"},\"headline\":\"How to Improve Neck Posture and Stop Forward-Head Posture\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/\"},\"wordCount\":2297,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1234086139-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you feel like a turkey with a forward-head posture? Don\u2019t feel alone because forward-head postures are a genuine problem for many people sitting long hours and working remotely. Learning how to improve neck posture gets rid of that turkey feeling.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, you don\u2019t need to feel like a head-banging raver in a nightclub anymore. With <a href=\\\"https:\/\/betterme.world\/articles\/corrective-exercise\/\\\">corrective exercises<\/a> and stretches, poor neck and head posture will become a thing of the past. Let\u2019s discover how you can rid yourself of that forward-head posture.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Good Neck Posture Matters<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Good neck posture isn\u2019t only about looking better or <a href=\\\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\\\">walking<\/a> tall. Instead, it\u2019s about avoiding two bad postures that come with consequences. Good neck posture matters.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Forward-Head Posture<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Understand what causes poor neck posture and the consequences of leaving it unresolved. The Denver South Chiropractic and Rehab Clinic explains <\/span><a href=\\\"https:\/\/denversouthchiro.com\/blog\/forward-head-posture\/\\\"><span style=\\\"font-weight: 400;\\\">forward-head posture<\/span><\/a><span style=\\\"font-weight: 400;\\\">  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/\",\"name\":\"How to Improve Neck Posture and Stop Forward-Head Posture - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1234086139-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Forward-head posture is too common and makes you think you\u2019re a head-banging raver at a disco. 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Learn \u2605 HOW TO IMPROVE NECK POSTURE \u27a4 to erase the nerd's neck.\u00a0","og_url":"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1234086139-scaled.jpg","type":"image\/jpeg"}],"author":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/0bbf5e41f952f095a5669633cf0d6718"},"headline":"How to Improve Neck Posture and Stop Forward-Head Posture","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/"},"wordCount":2297,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-improve-neck-posture\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1234086139-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Do you feel like a turkey with a forward-head posture? Don\u2019t feel alone because forward-head postures are a genuine problem for many people sitting long hours and working remotely. Learning how to improve neck posture gets rid of that turkey feeling.\u00a0<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_improve_neck_posture\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, you don\u2019t need to feel like a head-banging raver in a nightclub anymore. With <a href=\"https:\/\/betterme.world\/articles\/corrective-exercise\/\">corrective exercises<\/a> and stretches, poor neck and head posture will become a thing of the past. Let\u2019s discover how you can rid yourself of that forward-head posture.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why Good Neck Posture Matters<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Good neck posture isn\u2019t only about looking better or <a href=\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\">walking<\/a> tall. Instead, it\u2019s about avoiding two bad postures that come with consequences. Good neck posture matters.<\/span>\r\n<h3 style=\"text-align: center;\"><b>Forward-Head Posture<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Understand what causes poor neck posture and the consequences of leaving it unresolved. 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