Unstick the neck. Open the slouch.

Glides the head back over the shoulders without looking down — the opposite of laptop neck.

1. Sit tall on your sit bones. Eyes on the horizon.
2. Glide the chin straight back, as if making a small double chin.
3. Do not tip the head down or up. Hold, then ease off.

The muscle that shrugs toward the ears when you crane at a laptop.

1. Sit tall. Drop the right shoulder.
2. Gently tip the left ear toward the left shoulder. No yanking.
3. Optional: rest the left hand on the head for a little extra weight. Switch sides after the timer.

Targets the levator scapulae — the rope from neck to shoulder blade that tightens in forward head.

1. Sit tall. Turn your nose about 45° toward one armpit.
2. Nod slightly in that direction until you feel the back-corner of the neck.
3. Breathe. Switch sides on the next round.

Small yes-nods at the base of the skull, not a big neck crank.

1. Lengthen the back of the neck.
2. Imagine a marble under your chin. Nod just enough to roll it.
3. Slow. If it pinches, stop.

Endurance for the deep neck flexors so the head can stay stacked.

1. Same glide as the chin tuck.
2. Hold two seconds, release two seconds. About ten easy reps.
3. Stop if you feel strain in the front of the throat.

A laptop on the desk is a hinge for your neck. Raise the display.

1. Top of the screen near eye height. External keyboard if you use a laptop.
2. Sit an arm’s length away. Brightness high enough that you don’t crane.
3. This is a check, not a stretch — look, then adjust.

Isometric for the deep neck flexors without moving the head forward.

1. Sit tall. One palm on the forehead.
2. Gently press the head into the hand, and the hand into the head. The head should not actually move.
3. Breathe. Stop if it spikes pain.

Side-neck endurance so the head doesn’t drift into a laptop lean.

1. Palm on the right temple. Press equally — no actual turn.
2. Hold, switch sides on the next round.
3. Keep the shoulder down.

Undoes the forward roll that the webcam reads as slouch.

1. Arms hang or rest on the desk.
2. Draw the shoulder blades down and together, like tucking them into back pockets.
3. Keep the ribs quiet. Hold, then melt the shoulders.

Tight chest muscles pull the shoulders forward. This opens them.

1. Stand in a doorway. Forearm on the frame, elbow a little below shoulder height.
2. Step the same-side foot through until you feel the front of the chest.
3. Ribs down. Switch arms after the hold.

A stiff upper back is what makes the neck do all the looking.

1. Sit forward on the chair. Hands behind the head, elbows wide.
2. Lean the upper back over the chair’s top edge. Keep the chin slightly tucked.
3. Inhale into the chest. Don’t dump into the low back.

Wakes up the mid-back without leaving the chair.

1. Hands on knees.
2. Inhale: chest forward, collarbones wide, neck long.
3. Exhale: round the upper back, chin slightly in. Slow repeats.

Trains the shoulders to sit back on the ribcage.

1. Back to a wall. Soft knees. Ribs toward the wall.
2. Arms in a goal-post. Slide up and down without the low back arching off.
3. If the arms won’t stay on the wall, shrink the range.

Shoulders learn down-and-back instead of up-and-forward.

1. Arms at your sides.
2. Shrug up, roll back, slide down, then forward — a slow clock.
3. Finish parked down and slightly back.

Rolling onto the tailbone rounds the whole chain, including the neck.

1. Scoot back. Feel the two bony points under you.
2. Let the breastbone float up without puffing the ribs.
3. Feet on the floor. Soften the shoulders.

The best laptop-neck fix is not sitting in the shape that made it.

1. Pick the next meeting or a 30-minute timer.
2. Stand, or walk the hallway on mute.
3. Come back and recapture baseline if the desk height changed.