Poor posture is a leading cause of neck, shoulder, and back pain. These simple stretches can help.

Poor posture can put uncomfortable pressure on your muscles and joints. When you pair that with long hours spent slumping your head and neck forward to look at a smartphone or computer screen, it’s a recipe for neck pain, as well as headaches and shoulder pain. Luckily, taking time to stretch can help relieve these aches and pains — and even prevent them from happening.

In each of these stretches, make sure your neck is tall, and imagine that the crown of your head is reaching up toward the ceiling or sky. Hold each move for 30 seconds to a minute and repeat as many times during the day as you can.

Overhead stretch

If your chest is extremely tight, grab a resistance band, hand towel, or large T-shirt. Hold it in front of you with arms straight and hands about three feet apart. Stand straight, with your feet hip-width apart. Bring your arms up and behind your ears, still holding the band or cloth, and hold, allowing the stretch to open your chest. If you need a deeper stretch, move your hands closer together on the towel.

Shoulder stretch

If you are pretty flexible and don’t feel a stretch with the move above, you can ditch the stretching aid. Starting in the same standing position, clasp your hands together behind your back. Bring your arms up as high as you can while standing upright. For a deeper stretch, make sure your palms are touching.

Sitting stretch

Sitting comfortably, interlace your fingers and invert your grip so that your palms are facing out from you. Bring your arms up so that your palms face the ceiling, and make sure you’re sitting up straight. Lean from side to side to stretch different parts of your chest.

Dr. Heidi says: A few quick stretch breaks in the middle of your day can make a huge difference.

Try setting alarms to remind yourself to stretch your muscles at least once every few hours. Your neck, shoulders, and back will thank you.