Sitting is quite literally killing you. There is a long thread of answers over here related to fixing the damage that comes from long term computer work.

It took months and years to cause the damage, and it will take months and years to repair it fully. You can't stretch and play around with some dumbbells for a couple of weeks and expect anything remotely impactful.

Look for a balanced strength training program (Starting Strength or Stronglifts are popular), and consider taking a yoga course.

Be willing to invest ~5 hours a week into your health. If you're not, then realize you don't prioritize it enough, and don't wonder why you're not getting results. It really all comes down to being on a good program and sticking with it.

Sitting is quite literally killing you. There is a long thread of answers over here related to fixing the damage that comes from long term computer work.

It took months and years to cause the damage, and it will take months and years to repair it fully. You can't stretch and play around with some dumbbells for a couple of weeks and expect anything remotely impactful.

Look for a balanced strength training program (Starting Strength or Stronglifts are popular), and consider taking a yoga course.

Be willing to invest ~5 hours a week into your health. If you're not, then realize you don't prioritize it enough, and don't wonder why you're not getting results. It really all comes down to being on a good program and sticking with it.