Fix Forward Head Posture and Hunchback with 2 Simple Wall Exercises

If you’ve been sitting at a desk for years and your posture looks more like a question mark than an exclamation point, you’re not alone. Forward head posture (a.k.a. tech neck) and hunchback posture (a.k.a. kyphosis) are ridiculously common—and super annoying. The good news? You can start fixing both issues right now at home or at the office with just two simple exercises.

No gym. No chiropractor. No massage therapist. Just a wall and (if you’ve got a tender skull like mine) maybe a towel for a little padding.

Why Your Posture’s a Mess (And Why It Matters)

Most of us spend hours a day sitting in front of screens. That leads to head-forward, slouchy posture that can eventually lead to neck pain, tension headaches, shoulder problems, and even breathing issues.

The key to long-term improvement isn’t some magic gadget—it’s getting the muscles on the back of your neck and spine to actually do their job. These two exercises help you do just that.

Exercise #1: Wall Alignment Head Pull

This first move helps retrain your body to find better posture. Here’s how to do it:

• Stand with your back against a wall.
• Bend your knees slightly and press your lower back into the wall.
• Pull the back of your head toward the wall with your chin gently tucked.
• You should be looking slightly down at a diagonal—not straight down at your feet or straight ahead.

Hold this for 30–60 seconds to start. As your muscles strengthen and your mobility improves, you can hold it longer.

Exercise #2: Wall Bridge with Neck Activation

Once you’ve got the alignment from exercise #1 down, it’s time to take things up a notch.

• Keep your head and neck in the same position as before, but walk your feet slightly away from the wall.
• Let your butt, ribs, and upper back come off the wall so only your head is pressing into it.
• The muscles on the back of your neck will now be working harder to maintain that position.

You can use a towel or foam pad between your head and the wall for comfort. As you build strength, you can experiment with turning your head slightly, looking up or down, or holding different angles to challenge your neck muscles from multiple directions.

Pro Tip:

Go slow. Don’t rush into extreme angles or long holds. Start with 5–10 seconds and gradually work your way up to 30 seconds or longer. You don’t need a linebacker’s neck—you just need enough strength and control to hold your head in a healthier position throughout your day.

Why This Works

Your muscles are what hold your posture. If they’re weak, your alignment suffers. These simple exercises retrain your body to use the right muscles in the right way—so you’re not stuck in tech neck or hunchback mode all day.

Ready to Rebuild Your Posture?

If you want to take your posture recovery to the next level, check out The Hunchback Fix—a complete program you can do at home to rebuild your posture without fancy gear or trips to the chiropractor.