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Stretching helps. Make sure you get the right pillow - sounds dumb. But it's what holds your head all night. Can have effects for hours or all day.
Went to a chiropractor that specialized in Active Release Therapy and he gave me a lot of “at home” stretches to do.
Also been going to the gym and working out more. Noticed I’m not injuring myself as much and overall feel better.
I had that too at some point for a couple of months and thought it would not go away. Then I went on a week long vacation and when I returned is when I think it was gone. I also took a couple pole fitness classes around that time/ before the vacation ( unfortunately I quit after a few lessons), so I am not sure exactly what did it. Maybe exercises like pull ups would be the equivalent for guys- actually more like just hanging from the bar ( like a stretch) than a full pull up. I also got an ergonomic mouse for my arm/ hand pain. I tried physical therapy exercises but that didn’t work as well as just the week long vacation and extended break from sitting at the desk. Maybe also arrange your monitors properly, or switch them out , to not always look left or right.
Put your arms on something around diaphragm level (chair works if stable), then bend over and drop your shoulders so youre making a hammock between your arms and lower back. Always get a decent crack between shoulder blades, or at least a good stretch of those muscles, to realign if I've been slouching