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Your Neck and Back Hurt 
Here’s Why & How to Fix it 
THREAD
YOUR POSTURE SUCKS 
-Sure I love flipping!
-But I spend my days working as a Physical Therapist
-& if you’ve got a sore neck and a stiff mid back?
-Posture’s the first place I look
-Sure I love flipping!
-But I spend my days working as a Physical Therapist
-& if you’ve got a sore neck and a stiff mid back?
-Posture’s the first place I look
YOU LOOK DOWN, A LOT 
-Typing
-Tweeting
-Sourcing
-We Look Down a LOT!
-This pulls your head forward and away from your body
(Like holding a bowling ball straight out!)
-It also rounds your shoulders forward.
The Result?
Stress on neck/back muscles
-Typing
-Tweeting
-Sourcing
-We Look Down a LOT!
-This pulls your head forward and away from your body
(Like holding a bowling ball straight out!)
-It also rounds your shoulders forward.
The Result?
Stress on neck/back muscles
STAND TALL, EYES UP 
-So, how to fix this?
-Be mindful of your posture!
-Raising screens closer to eye level allows your posture to stay more neutral
•Ear in line
•Shoulder in line with
•Hip in line with
•Ankle
-Imagine a string from your head to the ceiling
-So, how to fix this?
-Be mindful of your posture!
-Raising screens closer to eye level allows your posture to stay more neutral
•Ear in line
•Shoulder in line with
•Hip in line with
•Ankle
-Imagine a string from your head to the ceiling
1.) CORNER PEC STRETCH
Rounded Shoulders
-Lead To-
Tight Pecs
-So?-
STRETCH! 
-Elbows at shoulder level, hands flat. Put one toe in the corner.
-Gently lean forward until you feel a chest stretch and hold.
-Maintain tall posture
3x30 Seconds
Rounded Shoulders
-Lead To-
Tight Pecs
-So?-
STRETCH! -Elbows at shoulder level, hands flat. Put one toe in the corner.
-Gently lean forward until you feel a chest stretch and hold.
-Maintain tall posture
3x30 Seconds
2.) CHIN TUCKS 
-Draw chin in to neck “nodding”
-Gently push crown of head to ceiling
-Retract shoulder blades
-Hold 3 seconds.
-3x10
(Use a mirror)
-Draw chin in to neck “nodding”
-Gently push crown of head to ceiling
-Retract shoulder blades
-Hold 3 seconds.
-3x10
(Use a mirror)
3.) NO MONEYS 
-Do a chin tuck
-Elbows at side, palms up, pull a light band apart squeezing shoulder blades
-Hold 5 seconds
-3x10
(No, this isn’t me. Still ANON)
-Do a chin tuck
-Elbows at side, palms up, pull a light band apart squeezing shoulder blades
-Hold 5 seconds
-3x10
(No, this isn’t me. Still ANON
)
POSTURE CHECKS 
Habits are hard to break
Check your posture throughout the day. (It probably sucks)
Be mindful of it.
Do these exercises.
See if symptoms improve.
Know anyone else with a phone?
RT & SHARE w/ THEM!
God Bless!
Dr. Flip
Habits are hard to break
Check your posture throughout the day. (It probably sucks)
Be mindful of it.
Do these exercises.
See if symptoms improve.
Know anyone else with a phone?
RT & SHARE w/ THEM! God Bless!
Dr. Flip
