Let pain be your guide. Never force any position. Stop immediately if you feel sharp, shooting, or worsening pain. For vertigo, limited mobility, or if bedridden, work within a comfortable range and use a pillow for support.
Video 1 of 10 · Reading & Study Posture
Cervical Retraction
Starting from a neutral seated or standing position, you glide your head straight back — not tilting — to bring the ear directly over the shoulder and the cervical spine into its natural lordosis. This exercise directly counters forward head posture by reactivating the deep cervical flexors and gently mobilizing the facet joints.
Reading & Study Posture
10 videos
Cervical RetractionFreeSuboccipital Release (Head on Ball)Free
Upper Trap Release
Scalene Stretch
Ear to Shoulder Stretch
Thoracic Extension (Foam Roller)
Wall Angels
Prone Cobra
Scapular Wall Slides
Doorway Neck Stretch
8 videos locked
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