Ran into this on a recommendation last week — a PT walking through why sitting all day wrecks your neck and shoulders, not the usual ‘get up and move’ advice everyone’s already heard a hundred times. I’ve been stiff every evening for months and actually tried this one instead of nodding along and closing the tab like I usually do.
The part that stuck with me wasn’t the stretches, it was this — she said the problem isn’t sitting too long, it’s staying in ONE position too long. Your neck doesn’t know if you’re sitting or standing, it knows if you haven’t moved in an hour.
What I took from it:
– timer every 50 minutes, not “whenever I remember” (I never did)
– when it goes off, shoulders back 10 times, head tilt side to side, nothing fancy
– monitor raised so the top of the screen hits eye level, mine was a good 3 inches too low
12 days into the timer thing now and my shoulders aren’t in knots by 7pm anymore, which matters more than it sounds since I’ve got basically no upper body strength and every “just lift some weights” suggestion I’ve tried before went nowhere.
Sorry for the long post, first time I’ve actually finished writing one of these up instead of just saving the video and never opening it again.