Move · Videos · Mobility · 8 min

Tech Neck Routine: Pec, Levator and Thoracic Mobility

Tech Neck Routine: Pec, Levator and Thoracic Mobility — video by Dr. Jenny Ochoa Play · 8:06

Video by Dr. Jenny Ochoa on YouTube · Open on YouTube

A physical therapist explains forward head posture, then shows a Y-position pec stretch, levator stretch, foam-roller thoracic extensions, the lying woodpecker neck-strength hold, a floor shoulder opener and chair folds.

  • 8 min
  • All levels
  • Low impact (no jumping)
  • foam roller, chair, wall

Good forBetter posture

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Step by step 8

Tap a time to watch that step in the video.

  1. Forward head posture: the ear should sit over the shoulder and the chin in line with the breastbone. 0:44
  2. Chin tuck cue: imagine a string drawing the head up and back, not a full double chin; practise it daily. 1:33
  3. Y pec stretch: arm up and back in a Y on an upright, shoulder kept back, turn the body away; 30–45 seconds. 2:23
  4. Levator stretch: pin the shoulder blade against a wall, turn the nose to the opposite hip, pull gently and breathe. 2:57
  5. Foam roller backbends: leg crossed and ribs down, hands behind the head, extend back over the roller. 4:26
  6. Woodpecker: lying down, keep the chin tucked and lift the head a card's width; hold 30 seconds, about five sets. 5:03
  7. Floor shoulder opener: lying with the head on the hand, roll the shoulder down and back; hold 5–10 seconds. 6:10
  8. Chair butterfly folds: hands behind the head, fold down, then lift and pinch the shoulder blades for 10 seconds. 6:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the chin tucked, not craning, when you lift the head in the woodpecker
  • Keep the ribs down and the leg crossed to protect the low back on the roller
  • Pinch the shoulder blades back and down in the chair extension

What it works

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Joints it uses 2 takes load

  • Neck takes loadlying woodpecker head-lift holds, levator stretch
  • Upper back takes loadfoam-roller extensions, seated butterfly folds
  • Shoulders movesY pec stretch, floor shoulder opener
  • Lower back movesroller extensions, seated butterfly folds
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Woodpecker can be done in bed; butterfly folds are seated on a chair

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr. Jenny Ochoa; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety