Strengthen upper back muscles with rows, face pulls, reverse flys, and band pull-aparts
Stretch the chest muscles with doorway chest stretches and pec corner stretches
Improve thoracic spine mobility with foam rolling and thoracic extensions
Practice scapular retraction and depression exercises
Perform chin tucks to improve neck posture
Strengthen deep neck flexors and core muscles
Avoid prolonged slouching at desks and screens
Set up an ergonomic workstation with monitor at eye level and shoulders relaxed
Take frequent posture breaks every 30 to 60 minutes
Sleep with supportive pillows that keep the neck neutral
Train posture awareness throughout the day
Use wall angels and wall slides regularly
Include yoga or mobility work for the shoulders and upper back
Reduce excessive pressing exercises if they worsen tightness
Balance pushing exercises with pulling exercises
Consult a physical therapist if pain, numbness, or severe posture issues are present