If you've worked for multiple years in a (seated) office setting, chances are you have tight muscles. Muscle tissue then gets glued together and stuff like forward rolled shoulders happens.
Now you go to a physical therapist with your neck or shoulder pain and he/she recommends you physical therapy. The problem is just, the area is too tight to react to the right kind of stimulus, so the trick is to first massage the area and then fix it with the right exercises.
Simple tools like a lacrosse ball (5 bucks) or a foam roller (10-20ish bucks) can work wonders IF used regularly and in the right fashion.
I've written about one part the issue here, called "text neck" https://bitehype.com/text-neck/ - I've also compiled some of these lessons into a free email course, where I dive into the topic a bit deeper: https://www.dailybitsof.com/courses/fix-your-posture
I hope that helps - open to any questions in that area (my expertise comes from years of injury/self experimentation, bunch of interviews with doctors, physical therapists and massage therapists as well as visits to sports clinics. Oh and of course interest).