It sounds like you have anterior head carriage with rounded shoulders. Most people develop it due to sitting for long periods of time. Your upper traps are probably super tight with weak neck flexors:
This could affect your posture long-term and even cause pain in the neck and mid back area. Do you sleep with two pillows or one at night? You should be sleeping on the right side with a small pillow or a hand under your cheek just like the Sunnah. Also, always be mindful of your posture throughout the day.
____________________________________________________________________________________________________
Try these stretches to help with your posture/shoulders:
This aims to activate and strengthen the front of your neck (deep cervical flexor muscles).
Place 2 fingers at the bottom of your chin.
Gently tuck your chin in and retract your head backwards.
At the same time, use your fingers to keep the chin tucked in the entire time.
Hold the end position for 3 to 5 seconds.
Relax your neck for a moment.
Aim for 2 to 3 sets of 10 repetitions.
his stretch aims to open up your chest and shoulders.
Position your elbows and hands in line with a doorframe. Step through the door slowly, until you feel a stretch.
Hold this end position for 20 to 30 seconds before returning to the starting position.
Repeat this stretch 2-3 times.
This exercise will activate and strengthen your low and mid back muscles.
Position your feet and knees slightly wider than your hips, as you sit on a chair.
Maintain a chin tuck and raise your chest up, allowing your spine to be in a neutral position. Rest both of your arms down by your sides.
Now bring your arms back and externally rotate them so that your thumbs are pointing backwards.
Hold this position for 5-10 seconds and release.
____________________________________________________________________________________________________
If these don't help after a couple of weeks, I would see a Chiropractor or Physical Therapist to see what else they can do to help. Salam
