Why is there an appendix? Obviously the back is flexible to allow freedom of movement, but that doesn't mean a person should pick things up by rounding their lower back or make it more flexible. Another point is that nature did not make humans in order to have them sit in desks all day. In particular read the t-nation links in the OP.
I spend 15 mins or more of each workout combating the detrimental effects (incorrect pelvic tilt, shoulder impingement and rotation, etc...) of sitting at a desk most of the day.
To be honest, I have a friend who trains athletes (some pros like NFL, NBA) and he helped me out. You can look up many of the exercises using Google, but I would suggest finding a good trainer in your area and spending a couple hours with him/her. A couple hours working out with my friend help me understand what each movement should feel like, which was a big difference between doing it correctly and incorrectly. After that it's pretty easy to do by yourself, and most of the exercises only need a floor you can lay on, a wall you can stand against, and maybe some bands.
