How can I fix my 'computer body'?

Question

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?

Edit

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.

Answer 1

You've been at a desk for many years, it may simply take a long time for your efforts to show progress.

Beyond what you've tried, I would strongly recommend a standing desk. Part of your problem may be that you do all this work just to return to the same position (sitting at a desk) making it difficult for your body to change. That's conjecture obviously, but a standing desk has worked wonders for me.

Standing or sitting, a professional ergonomic assessment would also be valuable.

Put simply, if being at a desk all day is causing problems the best remedy will be fixing your desk, not trying to mitigate it's problems with exercise.

Answer 2

Specifically to the hip flexors problem. I have the exact same problem, and I have significantly improved it with some intense hip flexor stretching. The kinds of stretches that you find on the Internet don't help all that much, so I designed my own.

I basically just work on doing a front split, while supporting my upper body on both sides with a couple of chairs. I just slowly sink into the split while keeping my abs flexed and while leaning back at the pelvis (not the waist).

I also saw a trigger point massage therapist for a while which resulted in definite temporary improvement, but I didn't notice anything permanent.

I'm considering an assisted stretching therapist, but have not tried it yet my old trigger point therapist did do some assisted stretching on me, and it was pretty amazing how much easier it was with the second person and some leverage. Admittedly, we only tried this a few times.