I have spent so many years at the computer. I work out and run so I am toned. Weights once a week (deadlift, squats, just started shrugs). I run 1-3 times a week, 3 miles. Three times a week I do either planks or pull-ups (hand forward), three times a week I do glute bridges (for anterior pelvic tilt) and push ups. On the days I work out I do conditioning: various stretches, psoas with a tennis ball, cobra, stretching hip flexors, etc.
Despite all this, I still have a 'geek body'. My anterior pelvic tilt, resulting in its pushing my butt and stomach out, as well as snapping in my hip flexors when I do sit ups for flutter kicks, isn't going away. My shoulders seem to go forward too much, and if I roll my shoulders back to loosen them up, they click a lot. My scapula go out a bit too much, with the right one going out much further, though that's probably due to a very mild scoliosis on that side. My elbows click. The backs of my hands face forward. My bicep femoris muscles in the legs are very tight, and begin to hurt if I walk all day; I try to massage them with 'the stick' a couple of times a week.
What can I do? The above exercises haven't done much for me. Even in the old days, when people were so active and healthy, they didn't move 16 hours a day. Why isn't my frequent breaks througout the day, workout schedule 3 times a week, and getting out and about a couple of times a day fixing this?
When I squat I go to around parallel. My heels stay on the ground. I squat between 180 and 200 lbs. I squat normally once a week.