Neck and shoulder discomfort is super common from desk based work, often our set up promotes a rounded shoulder position and the nature of work may lend itself to us sitting in that one spot for long periods of time. Aside from ensuring your set up is optimal in terms of screen height and having a separate keyboard and mouse, we recommend regular breaks from your desk and a few gentle stretches to help relieve tension. Here's 4 quick exercises you can do seated at your desk, enjoy!
1) Scalenes - 30 seconds hold on each side
2) Levator scapula - 30 seconds hold on each side
3) Seated neck flexion with overpressure - 30 secs hold
4) Wrists/forearm stretch
4) Seated thoracic rotation