[naasking]

Strengthening the muscles is definitely the answer, the only question is which muscles actually became injured and weak. PT is changing pretty fast these days so I expect it's hard to find a good one that's up to date.

As general advice, almost everyone these days has some variation of upper crossed syndrome given the way they use laptops and phones, so upper and mid lats, rotator cuff muscles and some neck stabilizers are weak, which leads to slouched posture. I can't say this is specifically the type of corrections you need, but hopefully this useful routine will help otherd avoid such problems (I'm not affiliated it's just a good video):

https://youtu.be/i1tjJGGcoYs

[prox]

It’s a good video if you are coming from far.

Changing your habit is another good idea. Standing desk/platform, 10 minute break every hour and walking around, juggling, just moving a bit.

The problem for me was that intermediate stage where the earlier practices stop providing benefit. Which is good by itself, it means the practice worked! But you also are not at a normal healthy level yet.

Working on your posterior chain becomes more important in my experience, like lunges, walking upright and heel-to-toe, and something like foundation training (look it up- really innovative)