Sculpt a Slender Neck & Shoulders with These 8 Easy Moves

On average, people spend around 2 hours and 55 minutes looking down at their smartphones each day. This constant forward head tilt and rounded shoulder posture can lead to unexpected health problems such as heartburn and incontinence.

Maintaining good posture is essential for overall well-being. That’s why we’ve compiled a set of simple yet effective exercises that you can do at home to improve posture and reduce discomfort. Plus, don’t miss the bonus section at the end for insights on how long it takes to correct rounded shoulders!

CONTENT IS PROVIDED FOR INFORMATIONAL PURPOSES ONLY AND IS NOT INTENDED AS A SUBSTITUTE OF MEDICAL ADVICE.

SEEK GUIDANCE OF YOUR DOCTOR REGARDING YOUR HEALTH AND MEDICAL CONDITIONS.

1. The lift-off exercise

✅ How to do it:

• Stand up straight with your neck extended. Keep your head level and look straight ahead.
• Place your hands behind your back, one palm resting on the other, and bend your elbows slightly.
• While exhaling, push your arms back and lift them away from your lower back. You should feel a stretch.
• Return to the starting position.
• Repeat for 30 seconds, then switch hand placement and repeat.

2. Forward Head Posture Correction

✅ How to do it:

• Stand with your feet hip-width apart.
• Place your hands behind your head, elbows pointing outward.
• Slightly bend your knees and tilt your back slightly forward, keeping it straight.
• Engage your neck muscles and push your head back against your hands while keeping it in place.
• Hold for 20 seconds.

3. Shoulder Rotations

✅ How to do it:

• Lie on your left side with your left hand supporting your head.
• Bend your knees slightly.
• With your right arm bent at a 90-degree angle, place your fist near your stomach, facing the floor.
• Slowly lift your hand upward, maintaining the 90-degree angle. You can add a small dumbbell for resistance.
• Repeat for 45 seconds, then switch sides.

4. Resistance exercise

✅ How to do it:

• Lie on your right side, head resting on a pillow.
• Keep your legs bent.
• Place your right hand in front of you with a 90-degree fist-up position.
• Press your left palm down onto your right palm while your right palm resists the movement.
• Maintain resistance for 15 seconds, then switch sides.

5. Upright Rows

✅ How to do it:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
• Lift the dumbbells straight up towards your chin, keeping your elbows high.
• Lower the dumbbells back to the starting position.
• Perform 3 sets of 12 repetitions.

6. Levator Scapulae Stretch

✅ How to do it:

• Sit or stand comfortably.
• Tilt your head to the left and use your left hand to gently pull your head downward.
• Hold for 20 seconds and repeat on the other side.
• Perform 3 repetitions per side.

7. Chin Tucks

✅ How to do it:

• Sit or stand with your head aligned over your shoulders.
• Place your index finger on your chin.
• Without moving your finger, pull your chin and head straight back, feeling a stretch at the base of the skull.
• Hold for 10 seconds.
• Return to neutral and repeat 10 times.

8. Rolled Towel Exercise

✅ How to do it:

• Wrap a rolled towel around the back of your neck, holding the ends with both hands.
• Slowly tilt your head back, rolling over the towel.
• Apply gentle pressure as you extend your head backward.
• Return to neutral and repeat 10 times.

9. Neck Isometrics

✅ How to do it:

• Press your palm against your forehead and resist with your neck muscles for 10 seconds.
• Repeat 5 times.
• Apply the same resistance to the sides of your head and the back of your head, repeating 5 times per direction.

10. Shoulder Shrugs

✅ How to do it:

• Stand with your feet shoulder-width apart, holding a light dumbbell in each hand.
• Shrug your shoulders up towards your ears.
• Hold for a second, then lower your shoulders back down.
• Perform 3 sets of 15 repetitions.

Bonus: how long it takes to fix rounded shoulders

Rounded shoulders develop from years of poor posture, but the good news is that they can be corrected much faster with consistent effort. With daily posture exercises and proper technique, you can see noticeable improvements within weeks. The key is consistency—so make these exercises a part of your daily routine!

Now that your neck and shoulders are looking toned, why stop there? If you’re looking to sculpt lean, shapely legs next, we’ve got you covered. Check out these 10 exercises!