There are plenty of exercises to decrease Forward Head & Shoulders. So here is a great stretch to add to your routine!
When the pectoral muscles become tight, they tend to pull the shoulders forward and inward. This can cause all sorts of painful symptoms from neck pain to pain that radiates down your arm.
There are several easy ways to stretch these muscles. You may opt to use a door frame by placing one or both forearms against the frame, keeping your upper arms and elbows at 90 degree angles. Then, slightly lean forward through the door way. Pretty simple!
Or, if you prefer a more gentle method, try lying on your back with your arms out at your sides with elbows at 90 degree angles and your palms facing upward. (If your arms do not touch the floor in this position, you may want to use a pillow under your arms until it becomes more comfortable.)