Best exercise to relieve pain in neck and shoulder due to prolonged use of laptop?

Hi Raema.

Spondylosis is a delicate condition, therefore treatment can be suggested after reviewing medical history, age, etc.

I suggest you consult a certified yoga practitioner to initiate exercises and also meet an ayurvedic professional who will help you understand the reason behind the spondylosis and recommend a proper diet/medicinal plan. 

Unfortunately, with WFH due to the current scenario, physical activities are getting restricted.

Include an exercise pattern including endurance and strength training, during out of work hours, preferably in the morning. This will also keep you metabolically active and tone up your muscles.

This can be done at home with the help of live videos.

The stiffness in your knee, back and shoulder may be due to lack of physical exercise, which can cause pain.

Include a healthy diet which contains high calcium and protein foods.

Make sure your Vitamin D levels are maintained as, with less exposure in the sun, your Vitamin D requirements may not be met. You may have to include some additional supplements in your diet.