How do I undo the long-term damage of office wage-cuckery?

Being cool about posture while sitting, should look into training with something like the Alexander technique, even a few lessons are enough to get you started.
Requires mindfulness though

>>76256427
>Being conscious about
Just autocorrect my shit up senpai

>>76256420 (OP)
This is usually caused by unbalanced muscles. If you train appropriate muscle groups your posture should be fine even if you sit hunched over all day.

>>76256427
Nah this doesn't work at all. What you need is strong muscles. Do a fuckton of isometrics too.

t. went from being hunched to a good posture (and back).

>>76256420 (OP)
third is literally fixable with phone put-downs to failure

>>76256420 (OP)
>start doing bent over rows
>now i feel like im constantly in position (a)
>check in the mirror
>im actually in position (a)
thank god rows are supposed to fix your posture right? they strengthen my muscles and the muscles bent my spine

>>76256420 (OP)

>phone putdowns
>train glutes and abs
>nopillow

> Hip mobility stretches and exercices
> Glutes and hamstring exercices
> Thinking about it on a day to day basis and do the correction

Get a good chair that promotes good posture, like a embody or a gesture

>>76256420 (OP)
Set up a clockwork orange head restraint on your office chair to prevent leaning forward too much

>>76256464
What exercises did you do, and how much weight did you have to lift before your posture got fixed?

>>76257590
Main ones are back (rhomboids rear delts lower back, erectors). Abs, gluts and hamstrings matter too,more than I thought.

Just do hyperextensions, supermans and crunches desu. Won't take too long. It's not a matter of weight its more about isometric endurance

If you already dl and do reverse flys you probably won't gain much

>>76256732
i have a fucked up back and at this point i have no clue what to do anymore (looks like a combo of a) and b), only thing straight is my neck)

always read that swimming = bad when you have rounded back but went to the Doctor and she told me that I should look into swimming
starting physiotherapy next month so I guess I will ask them what to do and stick to it

>>76256420 (OP)
Deadlifts with good form is the only fix for this

>>76256773
>tfw frog stretches in the parking lot at work

>>76256420 (OP)
You just need to stand up straight.
>b-but my workout
>b-but my stretch
You just need to stand up straight.

There is no magic, you have just forgotten what it means to stand up straight.
If you are looking at your back, right between the scapulas there is a spot that you must actively hold while at the exact same time you are lifting every joint above this slowly up toward the sky.

Sometimes there is an audible pop, sometimes an audible grind, however there is almost always a sense of instant relief followed by a few days of soreness since you have stretched joints that potentially haven't moved in years.
Don't snap your fucking neck retard, but be firm.

If you can't do what I am telling you right now, you might as well fall for the "weak muscle" shills and start transitioning to boot.
There is no weak muscle, there is only your lack of understanding on how to use a muscle.

I’ve been able to slightly improve my posture over the years by constantly focusing on it at all times

>>76256420 (OP)
pic rel