[Real life] Movement, pain, skills and more!

[STM1993]

I'd like to start small, based on a person who has to work in an office sitting for long hours - its not a good idea to just get people to make huge sudden changes in their regime as that would cause burn out or make people give up from seeing their end goal appearing too far away.

1. What are some good basic stretches/exercises to help loosen the neck & shoulders?
   
   
2. For people who have to sit all day, how long would you recommend for people to sit before they get up and stretch?
   
   
3. (edit)Are there some common stretches that people do that are actually very bad for the body?
   
   
4. Exercise and diet are things that go hand in hand, not just for building the body but also for maintaining the energy needed throughout the day. What are some eating habits that you would recommend or avoid?
   
   
5. (edit)How should I set up my pillow when I sleep? Asking because this has heavy implications on the neck and I'd hate to wake up with a headache.
   

On another note, there's a recently airing anime called "How heavy are the dumbbells that you lift", so you might see more people getting into being fit because of that show. From what I've seen so far it seems to offer some pretty legitimate gym tips and some exercises that can be done at home. You can address the tips given in that show as well if you feel you have the time to do so.