Exercise to undo your tech neck posture

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Do a 1-minute chest stretch in a doorward. Then, do 1-minute of wall W's (trying to touch the elbow and thumb to the wall the entire time). Then, do some gentle neck circles for 30-60 seconds.
Mobility work doesn't have a to take a ton of time. The above list of exercises should take less than 3 minutes.
In general, the body doesn't want to stay still for very long.

Even if you worked at a standing desk with the perfect ergonomic setup, your body would start to ache.
We are designed to move. So, consider adjusting your work setup so that you can move around more throughout your day while working. Maybe you can sit for a period of the day, stand, lie down, walk, or kneel on a pad at your desk.

Adjusting positions will help reduce the pain you are experiencing. Combine that with some of the exercises in this video and thats a huge win.

Even if you HAVE to sit all day, consider changing between different types of chairs: a traditional chair, a stability ball, a stool, a fancy wobble chair, etc.