Staple a wooden plank to your back.  

 Deadlifting 🏋️‍♂️ 

 Yes. And bench press. 

 Right. Deadlift, bench, back squats. Focus on form. Work with someone who knows what they’re doing. 

 In general just lift. Good form for lifting and strength will fix a lot 

 deadlifting when you have poor posture anyway seems like a really bad idea 

 Don’t start heavy. Focus on form. Work with someone who knows what they’re doing.

Learning to deadlift will connect you with your body, and your body to the ground. 

 I can see that.
but be careful for sure. 

 Lookup Strength Side, MovementbyDavid, and SquatUniversity on YouTube and watch their posture videos 

 Sun salutations every morning
just to start with

and it's not a "remainder of the year" type of goal if you're over 40
you need structural physical change and it will take at least a full year. 

 https://youtube.com/@tommorrison?si=OGxlMan0IQF5lG9S 

This channel is fun and informative. 
But stretching and working on some muscles which carry you the whole day will be the solution. No weird bending tricks like the tiktok trends show you. The problem lies deeper than that. 

 Start rock climbing 

 Walking a lot, also biking. In the hills/mountains even better. 

 I've been taught to always think about making you shoulder blades touch each other.
Your shoulders have to stay down and back a bit.
That's quite easy.
The hardest part is to remember to do it and make it into an habit.

Coincidence or not, the ideal time to learn a new habit is 21 consecutive days

P.s. as a developer i often find myself like the guy in the photo. It's hard 

 Put your body into balance 

 Foundation Training,  gohkale method,  and spending time with belkybagaisnt floor/staniloty ball breathing into it.  Give yourself a year or two,  but make good progress! 

 Hang daily! Easy, feels so good and great for spine and posture! 

 my posture wasn't great and this was the thing that helped me most  

 get a job outside 

 surfing fixes this 

 So does diagnosing swimming related shoulder pain. 

 Yoga or stretching every 2-3 hours 

 Imagine there is a string coming out the very top of your head. Hold your body as if someone is pulling up on that string 

 Any strongfirst program. Simple and Sinister. Really teaches you how to activate the posterior. Among other things. GL 

 reminds me of the Louis CK bit about getting old and trying to fix his ankle or something. a doctor tells him to stretch for an hour a day and louie asks how long he has to do that for until it gets better. doctor says oh you just do that now, forever