2 × 30 s hold (each side)

Directly lengthens pec minor, the muscle that tips the shoulder blade forward.

Steps

1. Stand in a doorway, forearm on the frame, elbow slightly ABOVE shoulder height.
2. Step the same-side foot through and gently turn your chest away.
3. Think "shoulder blade back and down into the opposite back pocket".
4. Feel the stretch high on the chest, just below the collarbone near the shoulder.

Cues

• Do not let the shoulder roll forward
• Breathe slowly, no bouncing

Caution. Stop if you get tingling or numbness into the arm or hand.

2 × 8 reps

A stiff, rounded upper back pushes the head and shoulders forward.

Steps

1. Lie with a foam roller (or rolled towel / chair back) across the upper back.
2. Hands support the head, elbows in, chin slightly tucked.
3. Gently extend back over the roller, then return. Move the roller one notch and repeat.

Cues

• Keep ribs down, do not arch the lower back
• Move only the upper back

Equipment: Foam roller, rolled towel, or chair back

10 × 10 s hold

Deep neck flexor training has the best evidence for neck-related (cervicogenic) headache.

Steps

1. Lie on your back, knees bent, head on a thin folded towel.
2. Gently nod as if saying "yes" — the back of the neck lengthens, the head stays on the towel.
3. Hold, keeping the big front neck muscles relaxed. Release.

Cues

• Tiny movement, low effort
• If the front of the neck pops out, you are pushing too hard

2 × 10 reps

Best-known exercise for the lower trapezius, the main antagonist to pec minor.

Steps

1. Lie face down (forehead on a towel), arms overhead in a Y, thumbs up.
2. Set the shoulder blades back and down first.
3. Lift the arms a few centimetres, hold 2 s, lower slowly.

Cues

• Lead with the shoulder blade, not the hands
• Keep the chin tucked, eyes to the floor

2 × 10 reps

Targets the middle trapezius and rhomboids (retraction).

Steps

1. Lie face down, arms out to the sides in a T, thumbs up.
2. Squeeze the shoulder blades together and lift the arms slightly.
3. Hold 2 s, lower slowly.

Cues

• No shrugging
• Small range is fine

3 × 12 reps

Builds the rhomboids and mid traps to hold the shoulder blades back.

Steps

1. Anchor a band at chest height (door anchor) and step back.
2. Pull elbows back along your sides, finishing with shoulder blades squeezed back and down.
3. Pause 1 s, return slowly.

Cues

• Chest tall, do not lean back
• Start the pull with the shoulder blades

Equipment: Resistance band or cable machine

2 × 30 s hold (each side)

Eases the side of the neck that tightens when the shoulders round forward.

Steps

1. Sit tall, hold the chair seat with the right hand to keep the shoulder down.
2. Tilt the left ear toward the left shoulder.
3. Optional: rest the left hand lightly on the head — do not pull.

Cues

• Gentle stretch only (3/10)
• Keep looking straight ahead

Caution. Stop if it increases headache, dizziness, or arm symptoms.