I've been a developer for years, but I also have 14 years of experience in calisthenics/fitness. Recently, the "desk hunch" started killing my upper back (rhomboids), destroying my focus.

I realized most advice ("sit up straight") is like a hotfix that doesn't solve the root cause. The root cause is usually weak rhomboids and overactive chest muscles pulling you forward.

I built a specific protocol to "debug" this posture issue using bodyweight mechanics. It’s a simple routine I use daily to stay pain-free while coding.

I packaged the full routine into a guide. Happy to answer questions about the specific biomechanics here if anyone else is suffering from this.