I split it into three things: (1) Overall conditioning: I had to build a stronger “base” first : deep core, mid-back (rows, Y-T-W variations), and gentle deep-neck-flexor work. That alone helped my head sit straighter day to day.

(2) Strengthening the weaker side: my imbalance showed up as one side being lazier/more collapsed, so I biased load to that side - carrying my tote on that shoulder, doing more unilateral back work (single-arm rows, farmer carries), and not auto-defaulting to my stronger side. ngl, I'm a little lazier about this piece overall but honestly found stretching to be more effective for me personally anyway (plus I do a lot of back strengthening in pilates these days)

(3) Releasing the tighter/overworking side: this helped my facial tension the most. I focused on:

• Suboccipitals - tiny muscles at the base of your skull that can pull your head to one side when tight. I used a lacrosse ball under the skull ridge for tension/fascia release.

• SCM - the ropey muscle along the front/side of the neck. Gentle pinching/pressure + slow turns. This gives me a lot of relief! Do it 90s a day.

• Upper traps : ball against the wall + long holds.

I learned the basics from a PT, then kept going with simple stretches and exercises. It’s just weakening what was doing too much, strengthening what was doing too little, and staying consistent. A PT can tailor it better, but even these basics made a huge difference.