What exercises improve neck posture?

To improve neck posture, the Mind Pump Podcast suggests several exercises and strategies:

1. Use a Stick for Chin Tucks: Hold a long stick from your head to your tailbone, pull your chin back to touch the stick, and fold your body down while keeping the chin tucked in place. This helps maintain alignment while looking down. 1

2. Neck Traction Exercise: Use a neck pillow, drop your shoulders, give yourself a double chin, and consciously lengthen your neck to create traction. This can alleviate neck stiffness and should be integrated into daily routines. 1

3. Band Pull-Aparts: Keep a light resistance band at your desk. Every hour, stand up, tuck your chin, and perform 15-20 band pull-aparts to counteract forward shoulders and neck. 2

4. Wall Test and Spinal Traction: Press the base of your skull into a wall while elongating your spine, creating a double chin, and maintaining this posture during exercises like shrugs. 3

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     1

     Neck Alignment Techniques

     01:12:31
     
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     2

     Posture Improvement Tips

     01:13:23
     
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     3

     Perfecting Shrug Technique

     01:28:52
     
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     4

     Posture and Technique

     01:00:30
     
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     5

     Neck Training Insights

     00:52:27
     

5. Corrective Posture Exercises: Focus on exercises that strengthen the mid-back, rear deltoids, and deep cervical muscles. Use tools like PVC pipes to maintain proper alignment. 4

6. Functional Movement Focus: Before moving to traditional neck strength exercises, work on posture improvement and functional head movements (e.g., tucks and traction against a wall) to ensure proper alignment and muscle engagement. 5

Combining these exercises and maintaining consistent practice throughout the day can significantly improve neck posture and overall alignment.