I sit at work a lot so I use these exercises to prevent neck pain http://exercises4neck.com
Office Yoga Neck Exercises
You look at the clock at work and it says 2 p.m.…but surely it should be 5! Your thoughts at that moment are much more often “ugh” than “ohm.” Instead of going all Charlie Sheen on Twitter to vent some of that frustration, try channeling your inner Sting instead. Winning!
There are several easy yoga poses that can be performed right at your desk. Simple stretches can relieve tension and therefore reduce stress and headaches that come with working at a desk all day. Even if you don’t have a desk job, doing this quick office yoga routine can revive your day, giving you more energy to conquer the rest of your work! Remember to hold each pose for about 30 seconds.
Neck Tension Releaser: Lean your head to the right side. Reach over with your right hand and place it on the left side of your head, gently pressing down to stretch the neck. Switch sides.
Wrist Stretch: Stand up next to your desk and place the palms of your hands on your desk with your wrists facing away from you (fingertips toward you). Press down gently to stretch your wrists.
Modified Forward Fold: Place the palms of your hands on your desk, take a few steps back, and lean forward. Bring your back parallel to the floor, stretching your legs, chest and back simultaneously.
Semi-Camel Pose: Scoot toward the edge of your chair and place your hands behind you on either side of the back of your chair. Lean your head backwards and arch your back. This pose will release lower back pressure.
Seated Hip Flexor Stretch: Seated in your chair, place left ankle on your right knee. Bend forward in your chair from your hips. Switch sides.
xx, The FabFitFun Team