u/nigix

26F, work-from-home job, sitting most of the day, and my back/shoulders feel extremely stiff. I think I may have developed anterior pelvic tilt or some kind of posture imbalance from sitting too much and constantly leaning/slouching.
I’m 5’5” and around 63 kg. I also naturally have broader shoulders, and lately my upper back, traps, neck, and shoulders feel tight all the time. My whole body feels stiff, especially after long work hours. I tried stretching consistently for a while, but it didn’t make a huge difference.
I’m looking for realistic advice from people who actually fixed this:

What exercises helped the most?

Did strength training help more than stretching?

How long did it take to notice improvement?

What’s the easiest/simplest routine that actually works for posture and stiffness?

Are there specific exercises for tight upper back + rounded shoulders + possible anterior pelvic tilt?

I don’t want a super complicated gym plan. Just something sustainable that can undo years of sitting and stiffness.

Would really appreciate any advice, routines, or YouTube recommendations.