On average, we spend 2 hours and 55 minutes looking at our smartphones. As a result, our posture can change as the head tends to move forward while the shoulders become rounded. This can lead to unexpected health problems like heartburn and incontinence.

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

  1. The take-off exercise

Stand straight with your neck straight. 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 away from your buttocks. You should feel some tension.
Return to the starting position.
Repeat for 30 seconds, then switch hands.

  1. Head forward posture

Place your feet hip-width apart. Place your hands behind your head with your elbows facing out.
Bend your knees slightly. Back should be straight and slightly forward. The head is looking down.
Squeeze your neck and start pushing your head against your hands. The head should not move back.
Stay in this position for 20 seconds.

  1. Shoulder rotations

Lie on your left side. Your hand should be on the pillow under your head. Your legs are also slightly bent at the knees.
Bend your right arm to a 90 degree angle and clench your 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, clenching your 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.

  1. 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 raised fist at a 90 degree angle. The left arm should be bent at the elbow with the palm resting on the floor.
Begin pressing with your left palm on top of your right palm as shown in the image. The right palm should resist. Bring your right palm to the floor at a 90 degree angle. You should constantly feel resistance.
Continue resisting your hand for 15 seconds, then switch sides.

  1. Lifting shoulder blade stretch

You can do this exercise while sitting or standing.
Gently tilt your head to the left. Now grasp 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.

  1. Chin-ups

Sit or stand and look straight ahead. Your ears should be directly above your shoulders.
Now place an index finger on your chin.
Do not move your finger and begin to pull 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 the neutral position.
Repeat for a total of 10 times.

  1. Rolled towel exercise

Place a rolled towel around your neck and hold the ends with your hands as shown in the picture.
Look up as far as you can, rolling your head on the towel. Do this slowly.
Apply gentle pressure to the towel as you extend your head back. Do not hold the position and return to a neutral position.
Repeat 10 times.

  1. Neck Isometrics

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 pressing on the back of your head. Repeat 5 more times.