I'm 43 years old and finally broke down from neck and shoulder: pain, swelling, and cramps. This often happened after sitting or standing and programming for long hours. I always knew I should have good posture but I never really figured out how to do it. I was advised: stand up straight, exercise, which basically means use will power. This did not work for me. It was a lot of effort for little to no results and no intricate way to measure progress.