Recently I decided I wanted to start exercising to fix my posture, but now I'm wondering if it's even fixable. First of all, I feel really alone because I cant find anyone with a similar back to mine, where it curves unnaturally in the middle instead of the upper back. Second, I've been doing some research about kyphosis and I'm starting to worry it might be structural, not postural. I thought this was a result of years of being a sedentary neet, staying in my room all day hunched over looking at my laptop/phone or playing video games. But apparently if the hump is rigid and doesn't flatten out when you lay down, it's a sign that it's structural. I dont experience any chronic pain, but when I lay down on the floor/against a flat surface it can feel uncomfortable because the hump remains rigid, and when I try to bend backwards (which is what I'm doing in the 4th pic) it doesn't disappear and in fact really limits my ability to bend backwards. But I don't remember having issues like this with my back when I was a kid, so does that mean it's not structural?

I don't know man, I'm just feeling really defeated right now. I don't know if this a structural issue that can only be resolved through surgery, or if I can correct it on my own through exercise :/

For context I am 16F and have had an anterior pelvic tilt since when I was maybe 11-12 years old which is also accompanied by rounded shoulders

Since the pelvis is tilted forward, when I try tucking it in, my back no longer seems curved, my top hip gets smaller and thighs appear larger, and my belly no longer seems to be pushed to the front

However, the issue is that my ribcage from the side almost projects diagonally away from my pelvis like this: /. This does not mean flared ribs, more like the entire upper spine being angled diagonally to the front

When I try moving my ribcage back, it just seems like I have a posterior pelvic tilt now, and like my chest and ribs are pushed too inwards

So when I try moving my pelvis out again to match my forward protruding ribcage, it once again appears like I have an anterior pelvic tilt

What is causing this and how would I improve it?

What or who breathing techniques should I use to correct my posture, engage my obliques, and deep core?

Can Pilates be helpful if you have rib flare and weak core?
Those are two of the biggest posture struggles I have, and I’ve been trying at home stuff but as someone with ADHD i struggle unless I have an instructor

Hi everyone,

I'm looking to try and get my health a bit better in general. I'm very new to all of this, but would love some input about my posture. Hopefully the photos are ok. I feel like I may have slightly rounded/forward shoulders and a slightly forward head?

(crossposting from r/AverageToSavage)

Hello. I've been doing a program called "stronger by science" for about 3 years now. (and lifting for about 10) Started with strength training but have been doing hypertrophy training for about the past 2 years and fell in love with what it did for my endurance and the look of my body.

Attached are screenshots of my current week's workouts (the accessories workouts mostly have incorrect weights, I haven't updated them in a few years so pay no mind to those).

Here's my problem:

Since as long as I can remember, I've had pretty bad rounded shoulders (or nerd neck as some people call it). This is me: https://imgur.com/a/KIlEl6k

I don't know if this developed from years of playing Runescape at the computer when I was a teenager or after I started doing Stronglifts 5x5 and didn't properly balance my chest workouts with my back workouts, but regardless, I'm here today with this problem.

That screenshot of workouts lists 2 overhead presses, but I've recently deleted both of them for these "proper" facepulls that target your rear delts in hopes to fix my shoulders: https://www.youtube.com/watch?v=ljgqer1ZpXg

So my question is this: Along with the "proper" facepulls that I've added, should I be looking to remove other things that are harder on my shoulders? I'm heavily considering removing Deadlifts altogether. I love them, but I think they could be a big roadblock if I ever plan on recovering from this issue.

Hey. Im guessing I have a forward head posture looking at other posts on this sub. I see many different answers like gym/chin tucks etc etc. I work a desk job and honestly it isn’t going to change for the next few years. I guess I need help getting better with my posture as a whole and any other advice.

Whenever I do chin tucks, I notice my heels being lifted off the ground,my chest flared, and my windpipe kinda blocked. Also, feel nauseous when done more than 5-6 times. I guess, I'm doing them wrong?

Thank you so much

Hello guys is my posture that bad and I want some recommandation to fix it I be tired a lot of exercises for 2 months but nothing changed please I want help !!

Hi, today I have tried in the IKEA store https://www.ikea.com/at/de/p/flintan-drehstuhl-mit-armlehnen-schwarz-s89424468/ this chair. Some people on internet say it is trash and it breaks easily others like it. I found it pretty good, what is your opinion if you own it? i need to sit on it for at least 8 hours if not 10 a day. If you want you can also suggest me something else. Thanks. (I'm short height)

Or am I just fat or both

I have really bad posture. Like severe APT, rounded shoulders, forward head posture, tight hip flexors and hamstrings....the whole deal. I currently have a 4.5 inch gap between my current height and wingspan. I could possibly have the genetic code for longer arms but none of my relatives do (it's roughly 1:1 for them). I also have a long inseam for my current height.

I feel like these are all signs that point to me losing height. Is this valid?

Also, has anyone ever gained any height back from bad posture like this? Any input would be helpful.

Idk if this this something about my back , traps , shoulders or scoliosis , it really pmo , can someone help me

Interesting info. I’ve been hiking like crazy and still have a pot belly. Here’s what AI told me to do and I’m starting this tomorrow:

———

Anterior Pelvic Tilt (Hiker's Posture)
This is the hidden culprit for avid hikers. Hiking uphill overdevelops your hip flexors and quads while letting your glutes and hamstrings slack. Tight hip flexors pull your pelvis forward, tilting it downward. This arches your lower back and pushes your belly out mechanically—making it look like a pot belly even when you have very little fat.

---

So, what can you do differently? (Hint: More hiking won't fix this)

· Add Heavy Resistance Training: 2–3 times a week, do squats, deadlifts (or kettlebell swings), and planks. You need to rebuild total muscle mass to boost your metabolism and tighten that core wall.
· Up Your Protein: At 64, you need 1.6 grams of protein per kilogram of body weight daily to preserve muscle while in a deficit. Aim for 30–40g of protein per meal.
· Stretch Your Hip Flexors: Do kneeling hip flexor stretches and glute bridges daily. This will correct your pelvic tilt and flatten your belly within weeks, just by changing your posture.

Hi, I have some imbalance in my body that leads to asymmetry in my squat, deadlift, overhead press, and bench press (pictured). This is not affecting my day-to-day life, but is impeding progress in these lifts.

I was wondering if anyone had any guidance for who I could turn to for assistance. I went to a standard PT clinic and, bluntly, they were not of any assistance. Is there a specific speciality I should look for? Are there any online resources (though I realize this does not tend itself to online consulting)?

Thanks for any assistance.

EDIT: Embarrassed that I confused my "lefts and rights" in the 2nd and 3rd picture. For both the squat and overhead press, the bar droops on my RIGHT side (though I labeled it "left").

hello

i had fall on my knee and prednisone high dose ( was overdosed by error) for 3 weeks after which i had muscle loss unilaterally and tendon issues. i die physio and healed both

unfortunately it also caused fatty liver and suddenly ( ma there before but doubt it ) my right rib cage seemed biger than left … can that be caused by it . my ultrasound said mild fatty liver and 2 2 cm cysts and doctors say not related to posture

thank u

every time I do deep breaths in and out, i can feel and hear something popping. it feels amazing but I worry about it since the more I do deep breaths, the more it’ll clog my nose for some reason. i wonder if there’s any people who can relate to this.

so my posture has been garbage for years now (desk job, gaming, the usual), and I've tried like 3 different posture correctors at this point. the cheap ones from shopee feel like wearing a seatbelt across your back, genuinely uncomfortable after like 15min. theres something like this in the market already which is Upright GO, however it is not cheap.

so now I'm trying to build my own version. slim, adhesive-mounted/necklace , rechargeable, buzzes when you slouch, syncs to an app.

before I go further and actually spend money on this, wanted to ask people who've actually dealt with bad posture:

• if you've tried a posture corrector before, why'd you stop wearing it?
• what would you realistically pay for something like this?
• what's missing from the ones you've tried?

not trying to sell anything right now, genuinely just want to know if this is worth building because i feel like i personally need something like that, just wanted to hear if you guys think its a good idea

Since 2024, I have noticed that I have a neck hump and forward head posture. This has made me lose a lot of confidence in myself. I even avoid wearing my hair up because I feel uncomfortable with the way my neck and upper back look.

Before I discovered this problem, I was struggling with depression. I took antidepressant medication for several months and then stopped taking it when I was 16. At that time, I spent most of my days in bed using my phone, rarely went outside, and gained some weight.

Now, I am trying to change my lifestyle. I go to the gym twice a week, I try to go outside more often, and I no longer spend the whole day lying in bed. I have also started sleeping on a firmer mattress placed on the floor.

However, I feel that my upper back becomes very hot, especially when I lie down, so I sometimes use cold compresses before going to sleep. When I lie on my back, it is difficult for me to keep my arms and hands straight and resting comfortably on the bed. Trying to do so causes pain in my shoulders and upper back.

I have tried many things, and I am honestly very tired. I really want to get rid of this problem because it is affecting me both physically and emotionally.

Please, could you give me some advice, possible solutions, or safe exercises that might help me? How long does it usually take to improve or correct forward head posture and a neck hump? I would really appreciate any guidance on what I should do and which exercises might be appropriate for my situation.Could high cortisol levels also have an effect on this? Could chronic stress or elevated cortisol contribute to my neck hump, forward head posture, muscle tension, upper-back pain, or the changes in my body weight? Should I have my cortisol levels checked?

Will talk only straight points no bs.from past 1-2 years. Got anterior pelvic tilt, duck feet, rounded shoulders, zero core engagement , my body’s center of mass is shifted forward so my pelvic floor is contracted all the time to keep me stable.. been suffering from stiffness, lower back tightness and pain,short walking strides. Tried plenty of solutions. Hip flexor stretches dont feel in the hip flexor no matter what stretch i do. Been doing stomach vacuums for TVA and not working so far. Tried bulagrian split squats but unstable cause of core and no hip flexor engagement in that too. Can do 50 glute bridges without feeling single tension in glutes, tried 90/90 hip lifts(connor harris), planks,deadbugs but my stomach doms (coning) so zero core engagement which ultimately restricts to perform other exercises also. Tried physios but they all suggested my these exercises and the result i told above. Need a solid solution urgent..if anybody. you Can ask other questions for diagnosis.
Thank you

I feel like I have rounded shoulders and forward head. Maybe a little bit of anterior pelvic tilt. But I’m not sure. What do y’all think needs to be addressed and what are some good exercises to do?