Many of us sit in front of the computer for hours every day. Yuk! You've got to do what you've got to do but still... you've got to take care of yourself right? Shoulder pain from computer use is a common problem because most of us don't have very good posture. This creates imbalance, tension and pain in our shoulders. Here are some exercises I do every day to feel better:
Stretch back the shoulders and tilt back the head. People tend to slouch forward when sitting. Doing this exercise will help you to get the body back where it should be. Hold this position for a minute or two...take a break and then do it again. While holding this position focus on the breath and relax...meditate. Using the computer is strenuous work and these little breaks are crucial for good health. Arch the low back too. Squeeze the shoulder blades together and stretch the chest apart. Massage the shoulders by reaching over the top of them and pulling and sliding the fingers forward. Using a "theracane" (purchased online) is also an effective tool for this job. Also squeeze the ropey neck muscles while flexing the neck back and forward to effectively stretch those muscles as well.
Lay on the floor and stretch the back on a millet hull or buckwheat hull back bolster. I make these bolsters so please ask me about purchasing them. Totally relax and allow the chest to open up. Having the shoulders back is a healthy and natural position for people to have. Slouching forward is terrible and is promoted by squishy couches and poor habits. Don't do it! Use one of my back and buttock supports and sit up right!
Do yoga at home or at a yoga studio. Make it a regular practice. Back in Silver City, New Mexico, a small town I lived in, there is a yoga studio called "A Daily Practice". This idea is no joke. Doing yoga daily will allow you to remain in balance and flexible so that you do not experience these pain problems. Take time to take care of yourself and you will prosper and do well in everything you do!