What exercises do you recommend?
I would also add some light mobility/stability work, like the reset video another commenter posted here. I like Original Strength a lot, in particular quadruped rocking and bird dogs.
These in combination should massively improve quality of life for desk guys. A close examination of ergonomics is in order, as well. The challenge is finding programming that works for you, but in general software development is pretty flexible in allowing that.
I see what you did there :D
If it helps anyone - training regularly not only builds muscles it destresses you and keeps your mind in check. What used to be stressful is now much easier to manage as I'm able to pass these challenges during a training session.
Kudos to anyone starting out - it's never too late to feel better. Cheers.
Avoiding movements isn't necessary. You can just prioritize other movements like rows and behind the neck pressing.
In general, I think you could summarize as: stretch out and relax the front side, strengthen the opposing muscles in the back, and fix your posture.
Original Strength was what really broke the dam for me personally. That, combined with overhead shoulder work, has completely changed the way my shoulders sit on my body.