[psynapse]

What do you mean by computer nerd neck? I do shrugs, which hits the traps, but I find my neck is a bit thicker too.

Front squats isolate the quads more - I prefer to do back squats, then isolate smaller groups with quad extensions and hamstring curls; the latter being good for the glutes too.

[pen2l]

I mean that I have really bad neck posture: http://bellefleurphysio.com/wp-content/uploads/Forward-Head-...

And I’m trying to find exercises that work in fixing this

[andrewingram]

Stretch your chest muscles, do face pulls. Do rows and deadlifts. If your posture is really bad, don't train (strengthen) chest until you've improved things a bit and have done plenty of stretching.

Then use postural reminding aids (don't use a brace unless a physio tells you to), I put a small massage ball behind each shoulder blade and the chair when i'm working, if they fall I know i've slouched.

I went from people openly telling me I needed to fix my posture, to being credited with great posture in about 4-6 months. My posture actually still needs work, because I have pretty noticeable anterior pelvic tilt, but the forward-neck issues are mostly gone.

[pen2l]

Awesome, thanks for the tips.

I have anterior pelvic tilt too— what are you doing to correct this?