Mo: Posture & Back Pain Relief

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Posture, neck and back exercise guides

Short, calm how-tos for common desk and phone aches. Each guide has clear steps, reps, common mistakes and when to see a professional.

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Chin tucks for forward head postureDoorway chest stretch for rounded shouldersShoulder blade squeeze (scapular squeeze)Cat-cow stretch for lower back stiffnessTech neck exercises: 3 gentle movesTight hips from sittingTight shoulders from desk workStiff neck: 3 gentle movesLower back stiff in the morningUpper back pain between the shoulder bladesDesk stretches you can do at workJaw relaxation for clenchingNeck side stretchWall angels for postureHip flexor stretch for people who sit all dayOpen book stretch for upper back stiffnessLower back pain from sitting: 3 gentle floor movesBird dog exercise for your backGlute bridge for lower backChild's pose for lower backShoulder rolls for tight shoulders at a deskLying knee rock for lower backKnee-to-chest stretch for lower backSeated spinal twist at your deskUpper trap stretch for neck and shoulder tensionNeck diagonal stretch for a stiff neckStanding hamstring stretch for tight hamstringsSeated cat-cow for back stiffness at your deskClamshell exercise for hips and lower backDead bug exercise for lower backGentle curl-up for lower backForearm plank on kneesSide plank on kneesPelvic tilt exerciseHip hinge exerciseSit-to-stand exerciseWall push-up plusDesk push-upOne-arm doorway stretchStanding back extensionProne Y and T raiseStanding side bendLying figure-four stretchSingle-leg bridgeShoulder shrug exerciseFloor angelJaw muscle massageCross-body shoulder stretchChair back openerSeated figure-four stretch for hips and lower back