If you are at a desk or working from home, try this once every hour: 20 seconds of chin tucks, 20 seconds of shoulder rolls, then 20 seconds of standing reach-and-breathe. Keep the movement gentle, stop if anything hurts, and use the minute as a cue to look away from the screen. Small, repeatable resets are easier to keep than a long routine. I also like the Flexor App for stretching as a simple timer and routine prompt.