My neck and shoulders used to be wrecked by 6pm from sitting through back-to-back calls all day. I tried timer apps and hourly reminders, but I just kept dismissing them without doing anything.
What actually worked was tying the stretch to something I can’t skip – the call ending. The second a call wraps and before I open the next tab, I do a quick reset. First, chin tucks, 10 slow ones. Second, shoulder rolls back, also 10. Third, if I have a few minutes free, a doorway stretch for about 30 seconds.
I get about 5 calls a day on average, so that’s 5 resets I don’t have to remember on my own, probably because the call itself is the reminder. 3 weeks in and the evening stiffness is REALLY noticeably less, not gone, but less.
I can’t jump into a real workout routine right now, so this is the one thing that actually stuck. Sorry this got long, just wanted to share since a few of you mentioned the same sitting-all-day neck thing.