Find a stretch

From Ask Doctor Jo (PT, DPT): a short routine you can follow along with, focused on neck stretching.

From Tone and Tighten (physical therapist): demonstrations and explanations of stretches for neck tightness, including the upper trapezius at the neck/shoulder junction.

From Ask Doctor Jo (PT, DPT): follow-along shoulder stretching, including cross-body, chest, and upper-trap stretches.

From Bob & Brad (physical therapists): a different teaching style, with five shoulder-focused stretch demonstrations.

From Mayo Clinic: how to set up your chair, keyboard and monitor so a day at a desk doesn't cost you your neck and back.