Modern lifestyles can put considerable strain on the neck, particularly when people spend long periods sitting at desks or looking down at smartphones. Staying in one position for too long can contribute to neck stiffness and discomfort, while regular movement can help keep the neck flexible and stronger. 
Rather than trying to maintain a “perfect” posture throughout the day, health guidance increasingly emphasises changing position and moving regularly. NHS musculoskeletal guidance notes that remaining in any position for extended periods can become uncomfortable, making regular movement an important part of neck care. 
Gentle neck movements can help maintain mobility. These include slowly turning the head from side to side, gently tilting the head towards each shoulder and performing controlled chin-tuck or neck-retraction movements. Such exercises should be performed within a comfortable range rather than forcing the neck into painful positions. 
Strengthening the muscles around the neck and shoulders can also support better movement and posture. Physiotherapy programmes may combine neck exercises with shoulder and upper-back strengthening, depending on a person's symptoms and needs. (mayoclinic.org)
The key is consistency rather than aggressive exercise. Start gradually, take regular breaks from prolonged sitting and avoid exercises that cause severe pain or make symptoms significantly worse. If neck pain persists for several weeks, worsens, or is accompanied by numbness, weakness or tingling, medical advice should be sought. 

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