I’ve had a standing desk for years and it definitely helps to switch around several times a day. I’m a software developer and being hunched over for 20 years isn’t great. I also do yoga twice a week and I really enjoy it, not just for the strength/stretch but also just for the relaxation. I always feel better afterwards.
In terms of neck/shoulders, a few simple exercises can help a lot. Hold up your hands (like you’re being held up in a bank robbery) and then move your arms backwards to stretch your shoulders back the other way from the normal hunched position. Squeeze your shoulder blades together a bit if you can.
Also, just relax your arms down and then gently roll your shoulders backwards in circles, another good one for going the other way and counteracting the hunch.
You can also look down (chin to chest) and slightly to one side and then pull the back of your head gently with your hand to stretch your neck. Don’t pull too hard, you need to feel the stretch but you shouldn’t be in pain. Just rolling your head in circles is good to loosen your neck as well.
If you ever do any stretching and you feel in pain, ease off a bit!
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