Neck and shoulder pain often come from how you hold yourself all day, not just one heavy lift. Small posture changes, repeated often, can reduce strain more than one big stretching session at night.

At a desk, keep screens at eye level so you’re not constantly bending your neck forward. Your shoulders should be relaxed, not hunched up near your ears. Both feet flat on the floor or supported helps stabilise the lower body, which indirectly affects upper posture.

Every 30–60 minutes, do a “posture reset”: roll your shoulders back and down, lengthen the back of your neck as if a string is gently pulling your head upwards, and soften your jaw. These mini-checks stop your body from locking into one tight position.

When using phones, raise the device closer to eye level instead of bending your neck deeply for long stretches. At home, pay attention to how you sit on sofas or beds; slumping for hours adds up.

You don’t need to sit stiffly like a statue. The goal is frequent small adjustments and comfortable alignment, not rigid perfection.