Many of us spend hours each day hunched over laptops, phones, and other devices. This can lead to forward head posture, which can cause pain and discomfort in the neck, shoulders, and back.

Fortunately, there are a few simple exercises that can help to improve neck posture and reduce pain. Here are three easy exercises that you can do five minutes every hour throughout the day:

1. Shoulder shrugs

Stand with your shoulders relaxed and your arms at your sides. Slowly shrug your shoulders up to your ears, hold for a few seconds, and then slowly lower them back down. Repeat 10 times.

2. Shoulder blade squeeze

Stand with your shoulders relaxed and your arms at your sides. Squeeze your shoulder blades together as if you are trying to hold a can between them. Hold for a few seconds, and then relax. Repeat 10 times.

3. Chin tuck

Stand with your head held high and your shoulders relaxed. Gently tuck your chin down towards your chest, as if you are trying to make a double chin. Hold for a few seconds, and then relax. Repeat 10 times.

These exercises can help to strengthen the muscles that support your neck and shoulders, and to improve your posture. By doing these exercises regularly, you can reduce your risk of pain and discomfort, and improve your overall health and well-being.

Here are some additional tips for improving neck posture:

• Be aware of your posture throughout the day and make an effort to correct it whenever you notice yourself slouching.
• Use a supportive chair and desk when working on a computer.
• Take breaks every 20-30 minutes to stand up and move around.
• Avoid looking down at your phone for extended periods of time.
• Get regular exercise, such as yoga or Pilates, which can help to improve your overall flexibility and strength.

If you are experiencing pain or discomfort in your neck, shoulders, or back, be sure to see a doctor or physical therapist for advice.