I'm 24, I suffered from kyphosis (rounding of the spine) when I was a kid. Wore a back brace for 10 months which fixed my posture and put it in normal range.
I have a new very demanding job (two months in) where I work on average 50 or so hours a week and go through a 2.5 hour commute everyday. My posture is suffering a result of sitting for so long.
What can I do to fix my slumping back and shoulders in the little time I have before/after work each day?
Are there any simple exercises (other then the basic plank, dry land swimming, etc) that I can do at home with some weights or at the gym to help prop my back up and fix my posture? Whatabout on the weekends when I have more time as well?
Pic should be attached with this message.
Thanks in advance for your advice.