Last week, we began a discussion about text neck. After looking at the strain placed on the neck and spine, and the health issues caused by forward head posture, we will now start exploring ways to ease symptoms and reduce pain.

Most of us are familiar with the basics listed below, but the real question is do we actually implement them?

* An ergonomic desk setup (height-adjustable desk, ergonomic chair and mouse, wrist support, and a screen positioned at eye level)
* Arms resting comfortably on the desk at a 90-degree angle, with both feet flat on the floor
* Bringing phones and other devices closer to eye level when using them
* Getting up and moving more frequently (ideally every 20–30 minutes)
* Reducing screen time as much as possible

While all of these are important, I would like to focus specifically on body posture and simple exercises for neck and shoulder pain relief.
Today I am sharing with you two gentle exercises I particularly like.

1. Postural Awareness & Lengthening

Sit comfortably in a cross-legged position on the floor or on a chair. Place your palms on your knees (if seated on the mat) or on your thighs (if seated on a chair). Keep your chin parallel to the floor.

Lengthen through the crown of your head focusing on your spine and notice how neck, and back muscles gently elongate upwards whilst shoulders are relaxing. Hold for 2–3 seconds, then release. Repeat 5–10 times. Observe changes in your posture and sensations in your neck, shoulders and upper back.

2. Supported Neck & Shoulder Release

Remain seated in the same position. Interlace your fingers at the back of your neck, just below the skull, keeping the elbows bent.

On an inhale, gently lengthen the neck upwards using your palms, draw the shoulder blades towards each other, and send the elbows slightly back.
On an exhale, keep the neck long as you bring the chin towards the chest and draw the elbows closer together.

You should feel a gentle stretch in the neck and around the shoulder blades, with the head fully supported by the hands. Repeat 5–10 times.

These two exercises can easily be done during the working day and it will take only a few minutes. Give them a try and let me know how it goes.