Putting the back in a static position for long periods increase the risk of back or neck strain. The best preventative medicine for neck and back strain is movement. Take frequent breaks away from the computer screen to stretch.
(1) NECK GLIDE
Begin with a straight neck position. Move your chin forward and maintain comfort. Hold this position for 5 to 10 seconds. Repeat 10 times and increase reps over time up to 20.
(2) TOWEL PULL
Place a rolled towel around your neck in a U Shape holding both ends just below your shoulders. Move your head up and down rolling the towel up and down the neck in the process. Apply pressure as needed to give yourself a neck massage.
(3) SHOULDER SHRUGS
Start in a straight forward position. Raise both shoulders as upward as far as possible and hold for 30 seconds. Return to the starting position and rest for 10 seconds then repeat. Repeat 10 times and increase reps over time up to 20.
(4) NECK ROTATION
Begin with a straight neck spine. Move your head to the left as far as possible while retaining comfort. Hold for 10 seconds and return to a forward-facing position. Move the head to the right and follow the same instructions.
(5) FORWARD FLEXION
Begin in a straight-ahead position. Lower your head until your chin touch your chest, IF POSSIBLE. Only move to a comfortable level when beginning. Return to starting position after 10 seconds. Repeat 10 times and increase reps overtime to 20.
(6) NECK EXTENSIONS
Begin in starting position facing forward with a straight spine. Slowly move your head back as far as possible while remaining comfortable. Hold for 10 seconds and return to starting position. Repeat 10 times and increase reps overtime to 20.
(7) DEEP STRETCHES
Never stretch to a point that is not comfortable for you. Begin in a seated position facing forward. Move your head to the left and hold for 10 seconds, return to start and follow same instructions to the right. Repeat 10 times and increase reps overtime to 20. https://www.nhs.uk/live-well/exercise/flexibility-exercises/