I have been following a very similar routine to the one in this PDF, prescribed by a physical therapist due to limited mobility in my shoulders. (About 2.5 years ago I woke up with blinding pain in my left shoulder for no apparent reason. The doc referred me to PT, and the diagnosis was that I had developed upper crossed syndrome - "computer girl posture" - from being a lifelong keyboard user who paid zero attention to posture. I was 28 at the time.)
Specifically, the PT walked me through primarily thoracic foam rolling exercises, lat and pec stretches, a variation on the bench stretch (more like an elevated child's pose), scapular wall slides, dislocates and rotational dislocates, and chin tuck exercises including lying chin tucks. She also had me do lat pulldowns with conscious chin tucking with a thera-band looped around a door handle, and lying vertically along a foam roller doing snow angels, arm press-downs with barbie weights, and moving alternating hands from head to hip.
On top of this as general mobility work (I am/was a runner predisposed to hip tightness) I have been regularly doing many of the lower back exercises, though my PT didn't focus on them. Specifically hip flexor and pigeon stretches, especially if I can grab one of the machines at the gym for it; glute raises and roll-downs; clams and walking clams; cat-cow and dead bug, and plenty of foam rolling.
I do not have continuous before/after photos but after 3 months of weekly physical therapy (biweekly for the 3rd month) and daily or near-daily practice, the therapist cleared me from PT with greatly increased upper back movement, noticeable differences in range of motion both overhead and side to side, and generally better comfort/quality of posture while working. I'm sorry I have nothing quantitative to back this up, and I'm also not "cured" yet -- but vastly improved, and no longer on a path to become a doubled-over hunchback before I'm 40.
Specifically, the PT walked me through primarily thoracic foam rolling exercises, lat and pec stretches, a variation on the bench stretch (more like an elevated child's pose), scapular wall slides, dislocates and rotational dislocates, and chin tuck exercises including lying chin tucks. She also had me do lat pulldowns with conscious chin tucking with a thera-band looped around a door handle, and lying vertically along a foam roller doing snow angels, arm press-downs with barbie weights, and moving alternating hands from head to hip.
On top of this as general mobility work (I am/was a runner predisposed to hip tightness) I have been regularly doing many of the lower back exercises, though my PT didn't focus on them. Specifically hip flexor and pigeon stretches, especially if I can grab one of the machines at the gym for it; glute raises and roll-downs; clams and walking clams; cat-cow and dead bug, and plenty of foam rolling.
I do not have continuous before/after photos but after 3 months of weekly physical therapy (biweekly for the 3rd month) and daily or near-daily practice, the therapist cleared me from PT with greatly increased upper back movement, noticeable differences in range of motion both overhead and side to side, and generally better comfort/quality of posture while working. I'm sorry I have nothing quantitative to back this up, and I'm also not "cured" yet -- but vastly improved, and no longer on a path to become a doubled-over hunchback before I'm 40.