8 Home Exercises to Improve Neck and Shoulder Lines

On average, we spend 2 hours and 55 minutes looking at our smartphones. As a result, our posture can change because the head tends to be forward while the shoulders are rounded. This can lead to unwanted health problems such as heartburn and urinary incontinence. 

We know how important it is to have good posture and want to show you some simple exercises you can practice at home. There's even a bonus for you at the end of the article. 

1. Take-off exercise

Stand straight with your neck extended. Do not tilt your head and look straight ahead.

Put your hands behind your back and place one palm on top of the other, as shown in the picture. The arms should be slightly bent at the elbow.

As you exhale, begin to push your arms back while moving them away from your buttocks. You should feel some tension.

Return to the starting position.

Repeat for 30 seconds, then switch hands.

2. Forward head posture

Place your feet hip-width apart. Place your hands behind your head with your elbows facing out.

Bend your knees slightly. The back should be straight and slightly tilted forward. The head looks down.

Tighten your neck and start pushing your head against your hands. The head should not move back.

Stay in this position for 20 seconds.

3. Shoulder rotations

Lie on your left side. Your hand should be on the pillow under your head. The legs are also slightly bent at the knees.

Bend your right arm at a 90-degree angle and make a fist. Bring your hand to your stomach so that your fist is facing the floor as shown in the picture.

Begin to raise your hand upward, making a fist and feeling tension. You can also hold a small dumbbell. Remember to maintain the 90 degree angle for your hand.

Repeat for 45 seconds, then switch sides.

4. Resistance exercise

Lie on your right side with your head resting on the pillow and your legs bent.

Place your right hand in front of you with a fist raised at a 90-degree angle. The left arm should be bent at the elbow, with the palm resting on the floor.

Start pressing with your left palm on top of your right palm as shown in the picture. The right palm must resist. Bring your right palm to the floor at a 90-degree angle. You should constantly feel resistance.

Continue to resist your hand for 15 seconds, then switch sides.

5. Levator scapula stretch

You can do this exercise while sitting or standing.

Gently tilt your head to the left. Now grab the top of your head with your left hand. Start applying light force with your head to the left so you can feel some resistance.

Stay in this position for 20 seconds and repeat on the other side.

Do 3 repetitions on each side.

6. Chin straps

Sit or stand and look straight ahead. Your ears should be directly above the shoulders.

Now place an index finger on the chin.

Don't move your finger and start pulling your chin and head back. You should feel a good stretch at the base of the head and the top of the neck.

Hold this position for 10 seconds.

Return to neutral position.

Repeat for a total of 10 times.

7. Rolled towel exercise

Place a rolled towel around your neck and hold the ends with your hands as shown in the picture.

Raise your eyes as far as you can, rolling your head on the towel. Do it slowly.

Apply light pressure to the towel by extending your head back. Do not hold the position and return to a neutral position.

Repeat 10 times.

8. Neck isometric

Press your palm against your forehead. Resist with your neck muscles. Hold for 10 seconds. Relax. Repeat 5 times.

Now do this exercise by pressing your palm to the side of your head. Repeat 5 times and switch sides.

Do the same exercise by pressing on the back of your head. Repeat 5 more times.

Bonus: How Long It Takes to Fix Rounded Shoulders

Rounded shoulders are a sign of poor posture. Remember, posture is a habit, and experts say it's reasonable to think that if a habit has been formed over many years, it would take just as long to correct it. 

But here's some good news: with daily exercises and the right technique, you won't have to wait long to see results. In fact, it's relatively easy and quick.