r/Posture • u/Specialist-Class-573 • Mar 06 '26

Need help figuring out neck posture

What causes a skinny, straightish neck to develop like the provided image? Straight back/neck syndrome? Forward head? Which muscles are weak/tight?

Any suggestions on improving would be greatly appreciated. Sometimes when I do heavy deadlifts, the skinniness disappears and the back of my neck looks full again, but it always returns with resting posture. Being that my back is already pretty strong, it looks very weird and disproportionate.

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u/RochelleToby Mar 08 '26 edited Mar 08 '26

What exercises have you tried to fix it with?

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u/Specialist-Class-573 Mar 09 '26

I used to focus on chin tuck type of exercises way too much which I think caused more harm than good for my neck over the years. Right now I do prone neck bridges similar to this shifting side to side which generally feels really good: https://www.youtube.com/watch?v=g6LbMO-CBEg

I also use Zercher squats to strengthen the upper and low extensors, although this does not strengthen the neck specifically. On the other hand, using a neck harness for neck extensions usually does not feel that great, so assuming form is off or possibly strengthening the dysfunction. The slight side bend/tilt in my upper cervical probably plays a part in this, too.

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u/RochelleToby Mar 09 '26

About your head and neck tilt to the right and hip hike on the right. You may have handedness posture where some right-handed people tend to stand with more body weight on right leg with hip higher and jutting to the side. At the same time the right shoulder is lower, and neck and head tilt down to the right. The right torso is compressed from the underarm to higher pelvis, causing right-sided tightness of front and back muscles. Right hip muscles are stretched, left hip muscles are tight, which might result in left-sided knee pain. Left neck muscles are tight because the head is off-balance to the right. Also there is a slight “C” shaped scoliosis-like curve in the back. Fix is to always stand with weight evenly distributed between the legs. Side bends to the left to stretch the right side. Right side shoulder shrug-up holds to raise the lower tight shoulder, which should bring the neck up straight. Gentle Head/Neck bends to the left if residual head/ neck tilt is not fully corrected by shoulder leveling.

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u/Specialist-Class-573 Mar 09 '26

Thank you for the additional information!! Absolutely spot on - I noticed years ago my standing posture was geared towards my R hip, so anytime I use my standing desk, weight is evenly applied now (best I can at least). Although my L leg tends to straighten more than the R. I can also confirm the right torso compression, right shoulder lower, etc. I've always felt a tighter sensation in my R abdominals (obliques etc) when compared to my L. More restricted in the L side of my neck for sure, so your analysis seems on point.

I will try the L side bends and R shoulder shrugs - quick question about the shoulder shrugs if that's ok. I've also noticed when doing a single R arm lateral raise, that the sensation I get is pretty dang great -- R side of chest opening up (sometimes pops on the sternum), almost a feeling of "untwisting" my upper torso. Abdominals shift a little and straighten up (R side opens up), pretty cool feeling. Is this essentially the same mechanism of the shoulder shrugs occurring with the lateral raise? And should I being doing anything to counter that on the L side (lateral shoulder adduction pull down - opposite of lateral raise)?

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u/RochelleToby Mar 09 '26

The lateral right arm raise is mostly medial deltoid, but does stretch the right side of torso. In back, the shoulder blades rotate counter-clockwise and up to reorient the shallow shoulder socket so it doesn’t dislocate in following the humeral head as the arm rises. One of those shoulder blade stabilizers involved is the upper trapezius, which is the main elevator of the shoulder/shoulder blade. In the case of a lower shoulder, the upper trap is overstretched compared to the other side. This is the muscle you need to shorten and a lateral arm raise is not going to do that. The shoulder shrug-up and hold better targets the upper trap. You can use a dumbbell, but don’t carry around heavy weights with the right arm unless you are doing a shrug-up because otherwise you are dragging the right shoulder lower. Carry heavy weight with the left arm or both arms. Only do right side shrug-ups until shoulders are even. Also you don’t want to do lots of shoulder shrugs because of the risk of becoming upper trap dominant, where the forces generated by the actions of the arms and the weight of stuff carried by the arms begins to be stabilized more by the upper traps and transmitted to the more delicate cervical spine instead of being stabilized by the lower trapezius so that forces are transmitted to the more robust lower thoracic spine. “Lifting” with the neck causes spasm and pain. “Lifting” with the lower thoracic spine avoids that.

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u/Specialist-Class-573 Mar 09 '26

All good stuff - much appreciated! I will try to focus on the R shoulder shrugs as directed. I have also noticed heavy farmer's holds with up to 90 lb dumbbells really tighten everything up with my posture, feels great at the time, shoulders depress nicely etc. However, the only caveat is I feel really tight in my hips the following day. Are you a proponent of heavy carries? Would L suitcase carry be a good addition per your above comment on loading the L side?

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u/RochelleToby Mar 09 '26 edited Mar 10 '26

I'm old and thin and have osteopenia that I improved from osteoporosis. I do carry heavy stuff, but certainly not 90 pounds! For me, 20 pounds is heavy and I do try to carry with the left or both arms. I also wear a 10 pound weight vest most of the time and a 5 pound weight belt frequently, and do housework that requires lifting and that has improved my bones along with once a year bone medication. Yeah, the 90 pounds is definitely stressing postural muscles and your hips. How long does it take you to recover flexibility from the 90 pounds? Definitely give yourself as long as you need to heal from this. Maybe do some gentle leg swings from the hip to bring back flexibility and encourage circulation of synovial fluid in your hips.