I am posting this because I'm losing hope to find a simple and concise recommendations for correcting posture. I googled, and I read (including about Neanderthals on this website), but most resources are difficult for a newbie.
My main goal is to correct my posture; then grow some muscle. I'm a software engineer and spend 10 hours a day in front of a computer. Naturally, this does not help my already bad posture. I suspect I have the whole package: lordosis, kyphnosis, forward head posture, you name it.
About 3 month ago I joined a very good gym. I go there 3 times a week and spend about 45 minutes there (at lunch time). I also swim twice a week. I'm working mostly on my back with various retraction exercises: rowing, cable, etc mostly using machines. I try to exercise all muscles of lower, mid and upper back.
I must be doing something wrong with my exercises - although I see muscles growing somewhat, the posture does not really change.
I would greatly appreciate if someone could point me in the right direction.