Most of us spend countless hours hunched over a computer, staring at our phones, or sitting in a car during our daily commutes. It’s no wonder why neck and back pain have become so common.

Poor posture and lack of movement can lead to pain, stiffness, and even injury. But fear not, there are easy exercises you can do to help alleviate and prevent neck and back pain and improve your posture. Here are six exercises to add to your daily routine.

1. Chin Tucks

Chin tucks are a great exercise to help improve posture by strengthening the muscles in the neck and upper back. They can help alleviate neck pain, headaches, and improve your range of motion. To do a chin tuck:.

1. Sit or stand up straight with your shoulders relaxed.
2. Gently tuck your chin towards your chest, keeping your head level.
3. Hold for 10 seconds and then release.
4. Repeat 10 times.

2. Cat-Cow Stretch

Stretching is important to help improve mobility and flexibility. The cat-cow stretch can help relieve tension in the neck and back and improve your posture. To do a cat-cow stretch:.

1. Start on your hands and knees with your shoulders directly over your wrists and your hips directly over your knees.
2. Take a deep breath in and arch your back, dropping your head towards the floor.
3. Exhale and round your spine towards the ceiling, bring your chin towards your chest.
4. Repeat 10 times, moving with your breath.

3. Shoulder Blade Squeezes

Shoulder blade squeezes can help strengthen the muscles between your shoulder blades and improve your posture. These muscles can become weakened from sitting for long periods or from being hunched over a computer. To do shoulder blade squeezes:.

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1. Sit or stand up straight with your arms at your sides.
2. Squeeze your shoulder blades together, as if you were trying to hold a pencil between them.
3. Hold for 5-10 seconds and then release.
4. Repeat 10 times.

4. Wall Angels

Wall angels can help improve your posture and strengthen the muscles in your upper back and shoulders. To do wall angels:.

1. Stand with your back against a wall, with your feet about 6 inches away from the wall.
2. Bend your elbows to 90 degrees, with your forearms against the wall.
3. Gently slide your arms up the wall, keeping your elbows and forearms in contact with the wall.
4. Slide your arms back down and repeat 10 times.

5. Child’s Pose

Child’s pose is a gentle stretch that can help relieve tension in the neck and back. It can also help calm the mind and reduce stress. To do child’s pose:.

1. Start on your hands and knees.
2. Lower your hips back towards your heels and stretch your arms forward.
3. Rest your forehead on the floor and take deep breaths.
4. Hold for 30 seconds to 1 minute.

6. Hip Flexor Stretch

The hip flexors are a group of muscles that connect your pelvis to your thighs. Tight hip flexors can contribute to poor posture and back pain. To stretch your hip flexors:.

1. Kneel on one knee, with the other foot flat on the ground in front of you.
2. Lean your torso forward, keeping your back straight.
3. You should feel a stretch in the front of your hip and thigh.
4. Hold for 30 seconds and then switch sides.

Adding these exercises to your daily routine can help improve your posture, reduce neck and back pain, and increase your overall mobility and flexibility.

Remember to consult your doctor before starting any new exercise program, especially if you have a pre-existing condition or injury.