A 1-minute posture and mobility pair targeting the neck and upper back – ideal for anyone whose shoulders have been creeping toward their ears all day.

Chin tucks start by drawing your head back over your spine, countering the forward drift that screen work loves to build. Then backward shoulder rolls take over, pulling your shoulder blades down and together in a way that opens up the chest. The backward direction specifically targets the muscles that get lengthened and lazy from hunching – it's a small correction with an immediate payoff in how you sit afterward.

Studies on postural intervention exercises show that combining cervical retraction with scapular movement can reduce forward head posture and associated discomfort – even a minute of consistent practice shifts the baseline over time.

Tuck & Roll Unwind

Exercises