Having a forward head posture doesn’t just affect your appearance, but it also impacts your entire body. Your shoulders may droop, the muscles in your neck may tense up, and even simple movements and breathing become more challenging. Over time, this misalignment can result in discomfort, tiredness, and persistent tension that simple stretching cannot resolve. However, by adopting specific, focused exercises, you can address the root cause of this issue efficiently.

From my experience as a personal trainer over the years, I have guided numerous clients in reversing the effects of prolonged poor posture and excessive technology use by utilizing nothing more than a doorway and a few daily exercises. These three movements are designed to re-educate your spine, engage underused muscles, and realign your body starting from its foundation. You won’t require any fancy equipment, heavy weights, or extensive time in front of a mirror; all you need is a wall, a doorway, and just ten minutes each day.

To begin, stand upright, retract your shoulders, and commit to maintaining a consistent routine. By performing these exercises regularly, you’ll activate deep postural muscles, widen your chest, and correctly position your head. Consequently, your spine will readjust, your energy levels will increase, and any discomfort you may be experiencing will quickly diminish.

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1. Doorway Chin Tucks

This move repositions your head directly over your spine, where it belongs. Every inch your head drifts forward adds extra stress to your neck, shoulders, and traps. Chin tucks strengthen the deep neck flexors that hold your head upright and pain-free. Done against a doorway, this move builds awareness and control in all the right places.

How to do it:

1. Stand with the back of your head, shoulders, and upper back against the edge of a doorway.
2. Without tilting your head, pull your chin straight back like you’re trying to make a double chin.
3. Hold the position for 5 seconds, then relax.
4. Repeat for 10 reps, focusing on smooth, controlled motion.

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2. Doorway Pec Stretch with Neck Reset

This stretch unlocks tight chest muscles that yank your shoulders and head forward. But the real power comes from the added neck reset, retraining your posture from top to bottom. Once the chest opens up, your upper back muscles kick in to support better alignment. This combo undoes hours of slouching in under a minute.

How to do it:

1. Stand in a doorway and place your forearms against each side at shoulder height.
2. Step one foot forward to stretch your chest while keeping your head neutral.
3. While holding the stretch, gently pull your chin back into a tuck and hold.
4. Breathe deeply and hold for 30 seconds. Repeat twice.

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3. Wall Angels in the Doorway

Wall angels target the mid-back and postural muscles that stabilize your shoulder blades and spine. Unlike basic shoulder stretches, this move re-educates your body to stay tall, strong, and stacked. When your spine and shoulders work together, your head stays naturally aligned. Each rep restores postural strength where it matters most.

How to do it:

1. Stand with your back, head, and hips against a doorway, arms raised in a goalpost position.
2. Slowly slide your arms up the frame as far as possible without losing contact.
3. Lower back down and repeat for 8–10 reps.

Keep your chin tucked and ribs down the entire time.

Tyler Read, BSc, CPT