Many patients ask "how can I minimize neck and upper back pain when I sit at a desk all day?"
My first response is usually "don't sit at a desk all day" but if they can't then I usually suggest doing one of my favorite exercises. It's called the "Brugger". It was named after a Swedish doctor I believe. Some patients call it the "bagel." The key to this exercise is to do it FREQUENTLY. I usually suggest once every half hour or every hour for 30 seconds if you sit at a desk the majority of your day. Set a timer on your "smart" phone to remind you.
So to start sit on the very edge of your seat (if sitting) and turn your thumbs backwards (like you were hitch hiking). Next pull your shoulder blades BACK AND DOWN (visualize pinching a quarter between the bottom part of your shoulder blades) Third, pull your chin backward giving yourself a double chin. Hold the position for 30 seconds. Repeat every 30 minutes or hourly. This exercise should be done in a controlled and generally relaxed manner.