Text Neck | Pain Relief Stretches and Exercises
4.5 (72 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
593 students enrolled

Text Neck | Pain Relief Stretches and Exercises

How to avoid neck pain, fix Text Neck and improve your posture.
4.5 (72 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
593 students enrolled
Created by Posture Videos
Last updated 3/2020
Current price: $44.99 Original price: $64.99 Discount: 31% off
5 hours left at this price!
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This course includes
  • 1.5 hours on-demand video
  • 3 articles
  • 9 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • How to hold your phone to avoid neck strain.
  • Know how to deeply stretch affected neck muscles.
  • Know how to perform a neck sit-up, to strengthen weak neck muscles.
  • Learn how to traction your own neck!
  • Learn the best sleeping position and which pillow you should use.
  • Find out if standing desks are really the best option.
  • Learn how to restore a healthy curve.
  • Learn the best full-body extension exercise to stop hunching.
  • Learn the best sleeping position & the best pillow to use!
  • This is a beginner's course.
  • For those over 16 years of age (or with parent's consent).
  • Large fitness ball & foam roller are used in two of the lectures (available at Walmart).
  • Not suitable for anyone with a history of spinal surgery.
  • Not suitable for anyone with vascular/heart disease.
  • Not suitable for anyone with advanced arthritis/disc degeneration.

New lectures added December, 2019!



Huge thanks! I've had pretty obstructive nerve pain from neck to hand; writing weakness, frozen shoulder etc. Deservingly maybe with a tendency for bathtub neck before bed, and a career as a developer. Nice to have something I can confidently say addresses the problem and looking forward (not too forward) to using this daily. Bhavish Daswani

"Paula has done a better job of explaining and demonstrating posture than many chiropractors I know. Keep up the good work." Cathy Howard

This is an excellent course for people with forward head posture and neck tension. The exercises are thorough, clearly explained and demonstrated, and the advice is outstanding. The exercises can be done at home and really do target the problems. I've been a professional massage practitioner for 20 years, with plenty of clients with tight, sore necks. This is the first time I've encountered specific, actionable advice about sleeping positions, using a stand-up desk and selecting a pillow and an excellent series of exercises to help clients improve not just their necks, but also their upper body posture. The exercises include chin tucks, exercises to regain the natural curve of the neck, and using a Theraband and towel to perform at-home neck traction. At the end of the course, there's also a link for a free look at Paula's Posturecize Crash Course. Kitzie McKinney

"The course is clear and simple to follow. It's really made me aware of how bad for my posture it is when I lean over my mobile phone. I'm going to be more careful about how I use my phone in future. Thanks Paula. Great job." Rachel Papworth

"I've been aware of this exercise before, but never had it demonstrated as clearly as in this presentation." Genevieve Morley


So very briefly, this course is for any of you who spend prolonged periods of time using mobile devices – cell phone, ipad, computer, even books and reading. Anything that encourages forward head posture and the chronic muscular activity associated with that posture.   

If you’ve taken any of my courses, you’ll notice this course is more exercise focused and much less theory and science. The reason is that Text Neck is pretty straight forward. Prolonged use of mobile devices causes forward head posture that overworks muscles, joints and spinal discs leading to chronic head and neck pain, headaches, shoulder tension, upper back pain and some studies suggest even suggest asthma, anxiety and depression!

In this course you will learn how to prevent Text Neck quickly and spend most of the time learning some pretty cool new exercises to help you alleviate the signs and symptoms of text neck.   

The exercises don’t need to be done in the order they appear, although the order I’ve suggested is ideal. And you don’t have to do all the exercises every day. Pick and choose the ones you love, but do at least one exercise every day.   

I encourage you to reach out when you have questions or just want to share your wins!

Mostly, I want you to have fun with the exercises, while you regain some posture confidence as you reconnect with your body, and feel the benefits of practicing good alignment.   

I invite you to join me now – go ahead and click on the red button that says: ADD TO CART.  Thank you and I really look forward to seeing you inside the course.

Your posture doc,

Paula Moore


Who this course is for:
  • Anyone diagnosed with Text Neck.
  • Anyone who uses any mobile device for prolonged periods.
  • Anyone with chronic neck pain, headaches, upper back pain and/or shoulder tension.
Course content
Expand all 24 lectures 01:16:53
+ Welcome
2 lectures 03:16

This course is for any of you who spend prolonged periods of time on a mobile devices. I'll share with you a little about myself and discuss how to get the most from this course. 

Preview 02:33

Watch this video and learn the 3 fastest ways (phone position, computer ergonomics, neck stretch) to prevent text neck. 

Preview 00:43
+ What is Text Neck?
3 lectures 05:21

When the head moves forward, as it does with Text Neck, our center of gravity moves forward causing an increase in the muscle effort in the back of the neck and shoulders. In this lecture we discuss the many signs and symptoms caused by the forward head posture found in Text Neck - an epidemic, sweeping the nation. 

The Text Neck Epidemic

Complete the questionnaire in the Text Neck Inventory and get a score that suggests how likely/unlikely it is that you are suffering from Text Neck, and whether or not treatment should also be pursued. 

Text Neck Inventory

The weight of the head is a key factor in developing Text Neck. Watch this short video animation and learn the science behind Text Neck and view the harmful effects on actual x-ray images.

Preview 02:13
+ Whoa There Tiger!
1 lecture 00:19

Most of the exercises in this course are safe enough even for the most basic beginner, but please watch this short video before starting the rehab section of this course.

Please Watch
+ Rehabilitation Exercises | Neck
5 lectures 16:26

You can actually realign your entire body just by moving your head. One of the most effective posture exercises is the basic chin tuck. You can reverse the effects of Text Neck and gravity by retraining your body to stand long and tall, with the simple chin tuck. 

Preview 04:05

In this lecture we take the basic Chin Tuck and add in a turn. Do this simple exercise when standing in line, in your car or when sitting on the toilet!

1.Tuck & Turn

In this lecture we take the basic Chin Tuck and add in a tilt. This simple adjustment gives a very specific stretch to the overactive sub-occipital muscles found up under the skull. This takes a little practice to perfect the technique.

Tuck & Tilt

In this lecture we take the basic Chin Tuck and add in neck extension. This is a fairly advanced exercise and is definitely NOT recommended for anyone with a history of vascular disease. 

Extend & Tuck
Neck Rehab Crib Sheet - Download
+ Advanced Rehabilitation Exercises |Neck
2 lectures 07:21

In this lecture we learn how to strengthen the weak muscles in the front of the neck - this compliments all of the exercises we will be doing to tuck the chin; thus allowing the head to come back into ideal alignment over top of the shoulders.

There are resources for this lecture.

Neck Sit Ups - Strengthening Exercise

The normal inward curve of the neck is referred to as the cervical (neck) lordosis (curve). The lordosis is what helps stabilize and bear the weight of the head over top of the shoulders. Any time there is a loss of lordosis (from past traumas or poor posture habits) the condition can lead to pain and increase degeneration of the spinal discs.

In this lecture you will learn how to improve/increase the cervical lordosis.

There are resources for this lecture.

Regaining Neck Lordosis
+ Rehabilitation Exercises | Shoulder
2 lectures 04:52

Our texting habits cause rounding through the upper body, which gives rise to short, tight chest muscles and weak upper back muscles. This combination leads to round shoulders. 

In this lecture, we spend time strengthening the muscles that stabilize and pull the shoulder blades back into good alignment; helping to de-rotate our round shouldered posture. Because the muscle fibers run in four different directions, we strengthen them using four different positions.

There are resources for this lecture.

Shoulder retractions - 4 Positions

Whether you work in an office, lift weights or simply struggle with bad posture, chest stretches may be an essential activity missing from your daily routine. 

In this lecture, you will learn one the most effective ways to stretch your pecs and open up your chest. You might even find your breathing improves dramatically!

** Foam rolls available online and Walmart

Pec Minor - Foam Roll is Required
+ Rehabilitation Stretches
4 lectures 18:30

In this lecture we learn how to stretch out the overactive muscles associated with Text Neck, using three different positions, to target front, back and sides. It is an important part of the rehabilitation exercise program and helps restore ideal head and neck alignment, in order to avoid future problems.

There are resources for this lecture.

Neck Stretch (Level 1-3)

The Neck Hang Stretch is a really relaxing way to stretch out neck muscles passively (i.e. no resistance or pull) and restore mobility and flexibility to stiff, overactive muscle tissue. This is great exercise to begin your exercise wind down.

Neck Hang

Neck traction is an amazing technique that stretches and lengthens the muscles and ligaments and decompresses the vertebral discs, by opening the spaces between the vertebrae.

There are resources for this lecture.

Neck Traction

So many hours of the day are spent looking forward and down. All this forward flexion is hazardous; leading to unattractive slouching, reduced vital lung capacity, brain fog and chronic aches and pain.

In this lecture we learn how to take out the harmful effects of full body flexion and spend time in full body extension. This allows the rounding shoulders to open up, increases our lung capacity, which can result in improved breathing and greater ability to focus and concentrate. What's not to love about this exercise?!

There are resources for this lecture.

Preview 01:49
+ Ergonomics
2 lectures 13:23

In this lecture I will help to dispel any sleep posture myths and show the two best positions for sleeping. I will even show you the type of pillow I use - you can actually eat it!

Sleep Posture & Best Pillow

Sedentary behaviors, which include sitting but also static standing, have been strongly linked to metabolic health problems, morbidity (illness) and mortality; with studies confirming the benefits of breaking up the sedentary inactive behavior - like sitting at our office desks - with bouts of active sitting and standing.

In this lecture, we answer the question: Should you use a standing desk?

Should You Use a Standing Desk?
+ Text Neck Treatment
1 lecture 04:30

In this lecture you get the opportunity to observe my own approach to patient care; with a short video clip of a live treatment for Text Neck.

There are resources for this lecture.

Watch a Live Treatment
+ Bonus Materials
2 lectures 02:54

My final message to you ...

We Have a Winner!

Discover the crazy, simple 3-step formula that will teach you how to improve your posture and posturecise like a pro. You willll learn how to hardwire the habit of good posture, reduce forward head and the secret way to stop slouching.

It's 100% free!

Enroll Now =>  https://www.posturecourses.com/p/posture-crash-course-members/

Posture Crash Course => ENROLL NOW!