If your back is hunched, the solution is to stretch it in the opposite direction: the following works for many people and if you go to a doc or PT and get something like this for first line treatment you are lucky:
The bow position is easy to do because you can just stand up and do it as opposed to lying down as you would for the Cobra and McKenzie exercises.
I also like lying back on an exercise ball to stretch.
If your neck hurts, neck exercises are likely to make your neck hurt more because your neck is already being worked too hard already, the key is to do exercises that get other body parts to put your neck in the right place, see the neck exercises in:
https://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/095...
Look at the yoga position
https://www.yogajournal.com/poses/cobra-pose#!
Also see
http://reichandlowentherapy.org/Content/Practices/Grounding/...
The bow position is easy to do because you can just stand up and do it as opposed to lying down as you would for the Cobra and McKenzie exercises.
I also like lying back on an exercise ball to stretch.
If your neck hurts, neck exercises are likely to make your neck hurt more because your neck is already being worked too hard already, the key is to do exercises that get other body parts to put your neck in the right place, see the neck exercises in:
https://www.barnesandnoble.com/w/pain-free-pete-egoscue/1102...