[another_account]

Stretch hamstrings, piriformis, possibly quad lumborum for lower back. Get up every 15mins and give those poor hamstrings a break. Strengthen core, and not no, not just abs! Shoulder and scapula work is needed for upper. Good posture, no internal rotation. Shoulders back, pecs to the sky.

Myofascial release ball and or foam roll glutes, rhomboids and rotator cuffs a lot.

Lifting regularly has really fixed my posture. Bar the odd injury due to bad form and tight hamstrings. Work on core and mobility before starting to lift heavy.

Seeing a physio every so often is worth its weight in gold. There are lots of prehab things that can be done but its still worth seeing an expert. You only get one body and it is not meant to sit all day.

[Tharkun]

Don't have the relevant links handy on my phone, but stretching hamstrings and foam rolling glutes are frowned upon when you spend all day sitting. Strengthening the glutes+abs and gently stretching the lower back+hip flexors is a better idea. If you spend all day in a chair, your hamstrings might be a bit tight, but they'll also be weak as hell.

Foam rolling is a bit controversial, because the direction matters and the proper direction (to me) is non-intuitive.

A good physio is definitely a good idea. So is moving around as often as possible.

[another_account]

Is that frowned upon possibly in people who have pelvic tilt from bad posture sitting down? I know it can exacerbate some existing conditions. And yes, very good point, un-trained hamstrings are going to be very weak.

Foam rollers and myofascial balls definitely have controversy around them! But, anecdotal as it is, they work wonders for me and have been recommended by every physio i have seen.