[m0zzie]

Huge disclaimer: I'm not a qualified physiotherapist and not qualified to give advice, I'm just a nerd who had awful posture and did and okay job of correcting it.

All I can tell you is what helped me:

- Improving my working ergonomics. Specifically, not being hunched over my laptop so often. People talk about great chairs, stand up desks etc, and despite having those things I didn't see much change. I found more of a change by avoiding using my laptop as a laptop unless I was away from my desk. If I'm at my desk, I'm always using an external monitor.

- For exercises I did face pulls, rows, and I made chin tucks a thing I just do sporadically throughout my working week. No gym required.

- Finally, I discovered I had very tight neck and chest muscles and doing stretching exercises for both was helpful.

On the neck and chest stretching I would just suggest taking that kind of thing very slowly, don't overdo it like I did. When I first started with those I ended up in pain because I was overstretching muscles that hadn't been stretched properly in many years (or ever).