So the past few days I've been talking about a program for fixing "text neck" called "Forward Head Posture Fix"

I want you to stop what you're doing right now and don't move...think about what your posture looks like at this EXACT moment. Are you sitting up straight, looking straight forward? Or you slumping with your head tilted down?

If it's the latter, you'll want to read this page and get more information on what the long-term effects of this posture can do to you (it's not pretty but it's easily fixed).

If you haven't checked out that program yet, I would definitely recommend it, especially if you use a mobile device, computer or read a lot...pretty much if you have a pulse and do anything in modern society... ;).

This is a rock-solid program put together by Rick Kaselj (my good friend and go-to guy for all things rehab).

He's designed this program to be extremely user and beginner-friendly, so anybody can jump in and benefit from it without needing a PhD in physiotherapy and without spending a ton of time or money.

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So what I wanted to do today is share with you a couple of my favorite exercises for traps and neck that actually address that forward head position issue as well (as a side effect, not necessarily as a direct goal of the exercise like the ones you'll find in that program).

The first is Neck-Focused Weighted Dips.

Very simple exercise...instead of putting the belt around your waist, you put it on the back your head/neck.

Then get into the station and perform the dip from there. As you come down into the bottom, your body will tilt forward, because of where the load is placed on your body. Then push yourself back up.

Obviously, you'll need to be strong enough to perform weighted dips just in general to be able to use this one.

And be VERY sure to start light the first time you try it...even just a 10 lb plate is fine. I've worked up to 90 lbs on the belt and that was about my limit. It's important you progress smartly with this one.

It puts direct isometric loading on the muscles of the neck that oppose that forward head position, automatically pulling the head back into better alignment.

The second exercise is Seated Leaning Dumbbell Shrugs.

This exercise is good for ANY training level...it's just a matter of changing the weight being used.

These are done sitting on the end of a bench, holding a pair of dumbbells. You'll be doing a simple shrugging movement, while leaning forward instead of having a vertical torso position.

This change in body angle targets the upper traps, middle traps, rhomboids, and teres major muscles as opposed to just the vertical shrug that only hits upper traps. These other muscles help immensely with improving overall posture and pulling the head back into better alignment.

Just fyi, your elbows will bend a bit as you shrug up due to the biomechanics of your back and arms during the movement. If you try and force them to stay straight, it'll result in a tendency for your lower back to round over, which we want to avoid. The bend will just naturally happen as you shrug up.

Use fairly heavy weight and aim for sets of 6-8 reps, with a squeeze and hold at the top of each rep.

These exercises can help a LOT when it comes to improving neck and upper back strength...and this strength helps a lot with pulling your head back into proper aligmnent with your spine, so you don't look like the guy on the right...

Fight the slouch! Learn more about the Forward Head Posture Fix program here.