@FM1999 - Try bringing your computer screen up to eye level so you don’t look down at it when working on it. Do likewise w/ your cell phone screen as the constant looking down is what causes the forward head posture & elevated, forward rolled shoulders over time. This is also called Upper Cross Syndrome. There are YouTube exercises that can help with that situation.
Here’s a link to a great discussion to help you understand your neck/shoulder posture better & exercises to help bring them back into proper function: