Stretch both arms out straight around to your back as far as you can, hold for a minute or so, then come to the front , out straight hands together, and stretch iut away from you, hold for a few minutes Do this every 15 minutes while sewing or on the computer. It really helps the shoulders and blade area.And try to be over the sewing machine, looking down( then of course, your neck needs some stretching ). I found that when my machine was too high, I did more hunching over it to see what I was doing. had lots of problems, a year of going twice a week to the chiropractor, and doing those stretches daily finally got me straightened out.