I will assume that you are reading this while at the computer. I will also assume that more than likely your shoulders and your chin are forward towards the screen. Since most of our days consist of everything in front of us – using the computer, driving, cooking, etc, there are very few things that we do towards the back of us (putting on a belt, bra hooking, etc). We will do a simple neck exercise that will stretch the chest muscles and strengthen the muscles in the back. This neck exercise is called shoulder blade pinches also known as scapular pinches.

This simple neck exercise will help correct the forward head and forward rounded shoulders. This neck exercise will be described in a sitting position. Start with by sitting up straight, feet flat on the floor, your arms hanging by your side with the palms towards you, head up and eyes level, and perform a chin tuck. Take a breath in and while maintaining a chin tuck position, bring your shoulders towards the back of the chair. You want to bring your shoulder blades close together in a pinching like motion. Breathe out. Hold this position for 10 seconds and slowly bring your shoulders forward back to the starting position. Repeat this 10 times.

There should be no pain with this neck exercise. You may feel a slight stretch in the chest area while bringing your shoulder blades together. This neck exercise will begin to strengthen the shoulder blade muscles in the back to help with an upright posture. This position will also help with breathing, letting your lungs have a bigger capacity to bring oxygen to your muscles and brain.

This neck exercise combined with the chin tuck, shoulder rolls, shoulder shrugs, neck active range of motions will be just the beginning of a neck workout program. These neck exercises will help with correct posture and reduce tension in the neck and surrounding muscles. All of these neck exercises should be done on a daily basis to maintain flexibility in the neck. The progression of this neck exercise will described at a later time.