@matlzn Three major muscles that programmers have to exercise: middle and lower trapezius, erector spinae, and subscapularis, corresponding to forward head posture, lower back pain, and anterior humeral glide, respectively.
Exercises for the lower back: goat pose + leg curls + reverse leg press
Trapezius muscle
Erector spinae muscle
Subscapularis muscle
(Additional image)
Deadlift and hex barbell
