First, we should establish a sense of being correct at all times. For example, when walking or sitting, keep your posture straight and feel that there is a central axis above the center of gravity of your body.

Second, stand against the wall. You can find a flat wall when you are bored. At the same time, your heels, hips, shoulder blades and head should be attached to the wall at the same time, with your hands open and your elbows facing outwards. Keep this posture for 20 to 30 minutes, and consciously record the posture and muscle shape at this time.

Third, strengthen the muscles from shoulder to neck. In fact, most people lean forward because the muscles of the shoulders and neck are not enough to bear the pressure exerted by the weight of the head.

So you can do some basic exercises, such as raising your hands to shoulder height, doing some neck twisting, push-ups and so on. And gradually strengthen your muscle strength over time, so that the phenomenon of neck leaning forward will be greatly alleviated.

If possible, you can ask a professional fitness coach to help you adjust, which will also minimize the possible physical injury during the adjustment process.

But in fact, as long as you basically do the above and persevere, it will be effective.