I used to lift in my teens and early 20s but after college and getting a job I've been rotting for 4 years. Especially with WFH my posture has taken a massive hit, for the past 18 months my routines literally been bed, desk, bed.

I've started going to the gym again and can feel how imbalanced my body is, I think I've developed Anterior pelvic tilt and its pretty bad. I have zero balance or mobility when trying to squat or leg press. My shoulders have rounded massively and my hips are messed.

tips on how to fix this? I used to have a pretty good physique and posture but feel like its ruined now.

what are some mobility exercises I can do to help me a solid squat form back and be able to dead, squat with confidence.

Help a brah stand up straight with confidence again

Lurking for answers.

-Set a 15 minute timer on your phone or watch, repeatedly throughout the work day when you're sitting.
-Correct your bad posture/shoulders, actively semi-brace your abs and pull shoulders back
-V sit ups are hard AF and help with ATP, do some sets daily
-Standing desk conversion or real standing desk
-Walk a few times a day between tasks

After a couple weeks of active training you'll remember a lot automatically.

OP is a pha gggot.

I read that just lying down on a hard floor can do wonders for your posture.

Yoga, but none of that soccer mum chit