Want to correct the ugly neck extension and turtle neck, how to improve it?

1. It is convenient and easy to get up every morning to do mandibular retraction training, and it is also helpful to strengthen the strength of the deep flexion muscles of the neck. The deep flexor of the neck can also make the head and shoulders have a good alignment, thus maintaining the correct posture of the head and neck. Then stand with your upper back against the wall with your feet shoulder width apart; Face forward, chin down, head back until you hit the wall; Keep the jaw closed for 5 seconds, then rest, and repeat 10 times. 2. Stretching your chest muscles can make your head protrude forward. By stretching your pectoralis major and pectoralis minor, it is easier for your shoulders and head to stay in a backward position. Corner stretching provides deep stretching of the chest and shoulders and helps to maintain a good posture. Training method: face the corner of the room or stand at the door. The forearm leans against each wall (or doorpost), and the elbow is slightly lower than the shoulder; Lean forward until you feel muscle pulling on the chest below the clavicle; Hold 1 min; 3. Buy a neck pillow, neck pillow, sometimes called orthopedic pillow, which has a unique shape and the center of the pillow bends inward to better support the natural curve of the head and cervical vertebra. The purpose of the design is to keep the neck neutral, not to bend forward. You can also put a towel under your neck instead of a pillow to achieve a similar effect. ?