If you're used to holding your upper body in this kind of shape, chances are that you also bring this shape into many of the yoga poses you practice. Unfortunately, this puts all sorts if weird pressure on joints, tendons, ligaments and muscles to do things they're really not supposed to. Doing so can, and often does, lead to those sore shoulders and—worse—injury.
So we want to counter Hunchy Desk Posture. The good news is that if you know a little bit about how your shoulders work and which parts of them should be doing what kind of work, then you can begin to correct this stuff yourself (and alleviate tension, tension headaches and that anxious feeling) just sitting at your desk.
What's going wrong in Hunchy Desk Posture
Usually, if you sit or stand like this, it means your upper back and neck are far more rounded than they really should be. Basically, this means three things:
The muscles between your shoulder blades and around your armpits lengthen and become weak
The muscles on your chest and the front of your neck shorten and also become weak
The muscles that run from the top of your shoulder blades, across the top of your shoulders and up your neck to the base of the skull have to do all the work. They don't like this very much. And it usually means they're tense and feel a bit like a rope.
(This is a really great article about how Vulture Posture—another great name for Hunchy Desk Posture— means your heavy-full-of-brains head is wreaking havoc on your spine.)
How to start to fix it yourself
To begin to counter that, you need lengthen the spine at upper back and and neck, well, upwards, rather than forwards.