Chin tucks
Wall posture resets
Strengthen deep neck flexors
Strengthen upper back muscles
Stretch chest muscles
Stretch upper trapezius
Stretch levator scapulae
Improve thoracic spine mobility
Retract shoulder blades
Keep screens at eye level
Use a supportive chair setup
Avoid prolonged looking down
Take posture breaks every 30 to 60 minutes
Sleep with a neutral neck position
Practice diaphragmatic breathing
Strengthen core muscles
Reduce phone neck posture
Perform daily posture checks
See a physical therapist if needed