Sitting at a computer for long periods of time can have a negative impact on your posture, leading to back pain, shoulder tension, and other issues. Fortunately, there are several exercises you can do using just your bodyweight, a kettlebell, and yoga to help improve your posture and reduce discomfort.

Bodyweight exercises:

Wall Angels: Stand with your back against a wall and your feet about a foot away from the wall. Slowly lift your arms up to a 90-degree angle, with your elbows, wrists, and hands touching the wall. Hold for a few seconds, then lower your arms. Repeat for several reps.

Shoulder Blade Squeezes: Sit or stand up straight, and squeeze your shoulder blades together. Hold for a few seconds, then release. Repeat for several reps.

Plank: Start in a push-up position with your hands directly under your shoulders and your body in a straight line. Hold this position for 30-60 seconds, then release. Repeat for several reps.

Kettlebell exercises:

Kettlebell Deadlift: Stand with your feet hip-width apart and hold a kettlebell in front of you with both hands. Keep your back straight, bend your knees, and lower the kettlebell towards the ground. Push through your heels to stand back up, and repeat for several reps.

Kettlebell Rows: Stand with your feet hip-width apart and hold a kettlebell in one hand. Hinge forward at your hips and let the kettlebell hang down. Pull the kettlebell towards your chest and squeeze your shoulder blade. Lower the kettlebell back down and repeat for several reps before switching sides.

Yoga:

Downward-Facing Dog: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your hips up and back, straightening your arms and legs. Keep your head between your arms and your heels on the ground. Hold this position for 30-60 seconds, then release.

Cobra Pose: Lie on your stomach with your hands under your shoulders. Slowly press into your hands and lift your head, shoulders, and chest off the ground. Keep your elbows close to your body and your shoulders away from your ears. Hold this position for 30-60 seconds, then release.

Child's Pose: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Sit back on your heels and lower your forehead to the ground. Reach your arms out in front of you and hold this position for 30-60 seconds, then release.

It's also important to take breaks and move around every hour and make sure your workstation ergonomics are correct. Incorporating these exercises into your daily routine can help improve your posture and reduce discomfort caused by sitting at a computer for long periods of time. Remember, start with a light weight if you're new to kettlebells, and always be mindful of your form and avoid any exercise that causes pain.