We tend to do everything in front of us, whether at the computer, driving, cooking, etc. How do we counteract the overuse of the front muscles? We reverse the front position by performing stretch exercises of the front muscles specifically with this neck exercise of the chest and the bicep muscles. Our chest muscles mainly the pectoralis muscles bring our shoulders and head forward. The biceps tend to tighten up with the rounded position. This biceps/chest stretch with the lower cervical/upper thoracic stretch is great stretch exercises to help with reduce the forward head and rounded shoulder posture. These stretch exercises will also help alleviate the neck tension and stress.

The biceps/chest stretch exercises are best to do when standing. You want to start by standing up straight, feet shoulder width apart, knees slightly bent, shoulders relaxed, do a chin tuck, and look straight ahead. Your fingers will be interlocked and palms together behind your back. Be sure to have your elbows straight. 

Take a breath in, perform a shoulder blade pinch, and slowly raise your hands away from your body. You should feel the stretch exercises in your chest and biceps. Breathe out and hold this position for 30 seconds.  Repeat this neck exercise three times. To feel the bicep stretch more bring your chin down towards your chest, look towards the floor while bringing your arms away more from your body. Be sure not to swing or bounce your arms while doing this stretch exercises.

There should be no pain or any feelings of numbness or tingling with these stretch exercises. By performing this stretch along with other neck exercises will keep your neck tension down and improve your posture. By opening up your chest muscles will help to breathe as well.