It's going to be very individual. There is no one fix for all. Because of this, getting a couple sessions with a physical therapist would likely help you the most.

Personally, my posture improved a lot when I focused on heavy full body strength training. Over the years I've had various aches/pains pop up where I'll visit a PT for a couple sessions to work on things. That work usually involves doing specific stretches. Flexibility work is not the opposite of strength training. Both can be important for your goals.

I am in the process of this. Mine is related to weak muscles, especially my lower back so I am working with a good physio.

I have been practicing yoga, and it helped me with my posture. It was my sister who first noticed the improvement.

Physical therapy for something unrelated helped me identify where I was slouching. They gave me exercises to relax the tight muscles and strengthen the weak ones.

One approach does not fit all, so you may want to consult a professional.

Good posture is a mixture of several things. Posters have already mentioned strength and flexibility, and PT can help, but here are a few more things:

1. Walking on the correct parts of your feet - from the outside of the foot in: Think of the shape of a foot print. Many people walk on the insides/arches of their feet, and many modern "arch support" shoes encourage this. This sort of collapses the body in on itself.
2. Don't lock your knees when standing - this will cause a pelvic tilt and posture issues.
3. Stretch your shoulder blades wide and down your back - you can do this during your day to day. If this is hard to do, you could have posterior chain flexibility or strength issues. Keep doing it whenever you think about it. Driving is a huge shoulder slumping culprit.
4. Don't hunch over screens and devices: take breaks and find the counter stretch to any repetitive movement or long-held position.

First what is wrong with your posture? Forward neck, slumped shoulders?

Start working out bro.

I had extreme anterior pelvic tilt which gave me back pain everyday. Started working out since 3 weeks and I already feel a difference.

Its extremely hard to make exercise a habit but it will pay dividends

Weird question but do you have sex a lot ? You don’t have to answer but if you do that can cause the hunchback look.

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I like this method:

https://youtu.be/YLR2Vm346Lc

Start with a good ergonomic set up! Avoid “computering” on your phone - use a computer, instead. Set the computer up for good ergonomics. This can mean getting a selfie tripod for your phone, or a stand and keyboard for a tablet, or a wireless mouse and keyboard for your laptop, and putting the laptop on a box so the screen is level with your eyes.

Get a big exercise ball and sit on that, instead of whatever else you sit on to use the computer or study or work. You have to keep your spine and core engaged in order to stay balanced on the ball, which will exercise the muscles that help with posture.

When watching TV, put a book on your head and try to keep it balanced there throughout.

You can also try yoga or pilates, for which there are lots of free resources online right now, though this will be most effective once/if you can go to in-person classes, so that the instructor can adjust you throughout the class until your get a feel for the positions.

Also, if you are confident that you can stay on the good side of the line between healthy vs. toxic self-consciousness - i.e., if you have no trouble seeing a flaw in yourself, correcting it without judgment or getting distracted by other possible “flaws”, and then moving on - you can install mirrors wherever you tend to sit for long periods of time. Place it so that it is reflecting you from the side (which will give you the clearest view of posture, but also won’t be constantly in your line of sight). Every once and a while, you can look to the side and adjust yourself (maybe tape an image of someone sitting with good posture next to it, as a visual aid). Over time, you will get an internal sense for what good posture feels like, and no longer need the visual help. This can be especially important if you’ve had the posture problem since you were young, since people who aren’t used to good posture will tend to overcorrect, which isn’t good, either. The visual can guide you.

Once coronavirus is over, and if you have the money, try:

• Ballet classes

• Horseback Riding (English Tack)

• Weightlifting with a personal trainer

Final note: No one has good posture all the time. It’s OK to just slouch into a puddle when you are tired. No one should judge you for that. Also, no one looks good from all angles, 24/7 - that is a lie that instagram and facebook and the like have begun to sow into our brains, but those images are heavily curated and staged. The thing you want to focus on, here, is building muscle, protecting your spine and joints, and allowing your organs (like your lungs and circulatory system) to function better for you, which will mean less unnecessary pain and more energy as time goes on.

Good luck!

In my experience, deep stretching and yoga have been amazingly helpful in keeping good posture.

Long term, building the muscles in your back and shoulders will be the best source for improvement.

If you need help remembering not to hunch, there are braces you can wear to help keep your posture correct. The catch is that they should be used to help you correct your posture, but not be the only time you have good posture (so like, don't take them off and then hunch the rest of the day, but use them to help teach yourself the proper posture to try to do without the brace). Here's a link to a random one I found on Amazon, but that represents a style of them that is popular. If you google Posture Correction Brace, you'll see lot of different styles .

Weightlifting and building some muscles in my shoulders and back. Nothing major, but it made a difference to my posture without having to think about it.

Mine only improved when I started wearing a properly fitting bra

I'd encourage you to check youtube on how to fix your posture. Once you learn how, you just have to do the motions over and over until it turns into a subsconsciou habit.

Imagine if your shooting lasers from your nipples, that always helps me

Drop the shoulders away from your ears but don't pull them back either and make a conscious effort not to slouch when you sit : both feet on the floor and your spine should be in a natural S position. You can go all aristocratic and not press your back against the seat but it's quite tiring. Look up some stretches that help with posture

Take posture pictures, upload them to chat gpt, ask and he will give u the exercises etc

Here are my thoughts on how to achieve good posture:
Be mindful of your breath and any tension in your body, but don't force anything. Sit up straight but don't be rigid - be neutral and relaxed.
Proprioception. Plant your feet into the ground, feel the floor. Sit deeply and try to feel grounded.
Unwind any tension in your body through your breathing - especially your abdominals. Stress makes those abs go rock hard and increases muscle tone throughout the whole body. You'll know your stressed if you have to go to the toilet a lot.
You may not be breathing correctly, which is why we need to bring this into our awareness. Try to belly breathe but keep in mind this will be hard if you have an imbalance. Experiment with your breathing but don't hurt yourself.

 

Study some anatomy and physiology, of muscles and their origins and insertions. Understand what antagonistic and agonist muscles are and how they relate (note: they don't always come in pairs, as you'll see in the image below).
Understand reciprocal inhibition and how correct muscle length affects efficiency and endurance. Understand how letting your body stay in a certain position for a long time might affect your muscles and their kinetic balance (sitting all day will overstretch the glutes and force the hamstrings to compensate; hunching over can cause rib, neck and shoulder problems).
https://i.imgur.com/kww4ivu.png

 

The human body is a very capable machine. But things do go wrong. Partly because of our lack of understanding. But don't worry, your bad habits are usually not permanent. You can fix your posture and heal. It might help to go to the gym, but I'd be careful of injuring yourself if you have any issues. It is better to strengthen muscles after tension has been released, so that you can exercise with mobility. Make sure you talk to a physio if you don't know what you are doing. This is very important if you have actually seriously injured yourself in the past. Trauma to muscles can make them shut off, to prevent further damage. And as a result other muscles will compensate, which is actually a very good safety mechanism.

 

If it doesn't hurt your feet to stand, it might also be a good idea to invest in a sit-stand desk. I built my own from an IKEA desk mechanism and made my own desk top (I even made it longer than normal for the sake of my eyesight... though it's still not long enough). Make sure to wear minimalist shoes. You don't want to be walking around in caskets. Barefeet is best if the ground isn't too cold/hot or spiky. I picked up some really flat shoes at the mall for like $10. They are better than any $200 shoes you can buy. If you need shoes like that, or orthotics, use them as a temporary solution. Pain is a sign that something is wrong and that you should do something about it. Pain is there to protect you and it will always protect you.

I improved my posture a lot by taking Alexander technique lessons.

Exercising well will help this immensely, even without you trying to change your posture; when your muscles are as they should be, you’ll find your body is as it should be. Yoga will have the same effect.

Other than that, I see nothing wrong with the traditional advice: chest up, shoulders down and back, head up, chin tucked in. Elongate the spine.

Haha yeah if you’re hunching over there’s no improvement.

Laying on the floor and stretching your back too

i improved my posture by reading this post

Interesting, no one has suggested the actual fix yet. Working on your upper back muscles will correct bad posture. When the muscles are tighter you will automatically have good posture. This might take awhile but it's worth it in the long run.

It should be noted that it is possible to train these slightly wrong. Look up "posture training" on YouTube.

Skipping rope, and lots of it. Even better with eyes closed. The quick up and down motion forces the spinal muscles to push you upright against gravity and with your eyes closed your inner ear canals get stimulated which also sets your posture more upright

Yoga and kettlebells

So one trick I found to fix posture quickly, is to imagine that there's a rope attached to your head, like you're a string puppet, and that it's being slowly pulled upwards. As silly as it sounds, this way you don't focus on one part of your back, and your muscles are not tense. That said, you most definitely need musculature to maintain a good posture long term.

YouTube athlean x he has how to videos in his Playlist and will show you everything you need to know about working out, making gains and correcting issues.

I started walking/jogging, is this any good for posture? Lately I realized how bad my posture is and I try to correct myself when I realized I'm hunched down or with nerd neck, but it is impossible to do everything all the time.

But if, for example, I like to play on the computer and I make sure every day to even do the kind of exercise you wrote, then I can sit in front of the computer and my posture will not be harmed?

Like i recently said for posture. Move more often in more ways.

What would you suggest for something like military neck?

Over the years of training I have figured out that an awesome posture is a result of three basic body movements. Squat Deadlift Overhead Pressing