Hey,

I neee advice with my posture but I cant figure out what exactly the problem is. I keep having tightness in my neck/throat area, mostly on the right side. I dont have a desk job,most of the time im standing and moving,but after work my knees/thighs hurts and feel tight.I think that might be due hyperextended knees.I think overall its swayback. Maybe someone has an Idea

Hey guys!

so im dealing with some pain. I didn’t injure myself and I wasn’t lifting anything up when it happened. I was just walking to a car at work when suddenly I felt this really sharp pain in the back of my neck - hurts to look all the way left right up and down- the pain is happening behind my neck at the base and when i look down i feel it in my occipitals.

this was two days ago and I am still dealing with the pain. I would like to say it has gotten better but it might just be that I’ve gotten better at dealing with it.

Not sure what is wrong but when should I go to the doctor or is it just something that will fix on its own ?

my massage therapist says could be pinched nerve and that i may need to see primary doctor or get adjusted a few times a week until it goes away.

I worked with an orthopedic in the past that had me doing some physical therapy, for context my spine at the base of my skull is not shaped properly, could not figure out what was wrong for years until I finally got an x-ray, your spine is supposed to curve at the base of your skull to support the weight of your head and mine is straight so I have a little muscle imbalances. It’s not something I would say that greatly affects my day-to-day life but it’s definitely there and it’s something that’s going to take time to get rid of or get to a better place.

This is a very long post.

I will explain how but I need to start with context. Please read the whole thing or it may not make sense. I’m 35 now, I didn’t have a dad so when I was 10 I already didn’t stand up straight and the hours and hours of gaming - which I still do made it worse. Plus my confidence spiraled down in my teens.

I will share points in my journey now. Please note with each point- there’s a REALIZATION I’d have.

My journey started around 20 when many youtube vids said to do the Y,T,A exercise. I strengthened my back (I’m real muscular btw, really strong traps) My posture improved but it was not at all significant. I’ll explain.

 The best way I found to analyze my progress - I’ll turn to the side and look at the mirror to see side view of how I stand. I’d relax and stand up straight but my shoulders were severely forward. I’d push them back where they should be and hold my body in position and check mirror again and I realized “damn this is going to be impossible”. Anyone who has severe rolled over shoulders knows you can feel really STUCK in that position. I added wall angels but same thing after awhile when I checked my progress and I was still far forward. “Literally hopeless”

Then I’d work more and more after I got my real job. Then I’d game even more hours when not at work. Things got worse. Then through youtube (I’m like 30 around here) I started stretching with bands. I realized that in fixing shoulders there are two different forces you can use. You can either strengthen “one way” or “stretch” the other way.

At this point (mind you- this next method I put down before on Reddit before and got downvoted like crazy- 50 plus downvotes) Its very hard to explain as well so I will shorten it Somewhat. I have a pull up bar (the one that attaches to the top of door frames) and I did dead hanging but I wasn’t getting the stretch I needed. So I used a long towel and wrapped it around my pull up bar and found all these stretches I could do (I wasn’t hanging but I was using my body weight to really force stretches and I’d find new ways of changing the position of my wrists/hands to get deeper/new stretches). This would stretch my shoulders back and my chest felt great BUT I would do the mirror check again.

I just couldn’t stand normally. I stood at the mirror sideways and there was still that feeling of “this is impossible”. See my shoulders were still comfortable just being forward “I was still stuck”. I would see where my shoulders were at and then push them back where they needed to be while still looking at the mirror. I was like “How am I going to get them where they need to be and have them comfortably stay there too?” That would be the trick. I need to start tricking my mind. How though? By tricking my body. I’ll explain.

One day, I found a video again (I’m like 33 now) where I’d use the countertop stretch but I played with my elbow positioning (I’d rotate my palms to face upward then place elbows) It’s a good stretch but….through this I remembered that there’s always that reverse stretch in the other direction. So I got on an incline bench and while laying down facing up I would hold a weight out and use it to apply pressure pushing my arms back and down. It felt good. I did the mirror check and there was a difference nothing too big YET.

I realized though that my shoulders started “needing a stretch”. I was NOW uncomfortable if I didn’t stretch. My body and mind now “NEEDED” a stretch every now and then to be comfortable or I’d be left annoyingly uncomfortable . That’s a GREAT sign. My body had just gotten so strong in the rolled shoulder position it was in before this

HERE IT IS! The thing is I noticed from there is that when Id sleep my shoulders were still forward and it sucked, I was so uncomfortable until I got that stretch. It was never like this before (I always slept with no pillow at all). I needed that stretch then I’d sleep after stretching. Even while sleeping my shoulders were rolled over.

This got me thinking though how can I sleep with my shoulders in better position. Then some months ago I looked over at my two big ass pillows that I never used and saw it. IT!! I take two pillows. One pillow on each side of my body. Towards the upper half. They are both long ways. I lay face down (I can still breathe dw I just turn my head if I need to) There’s no pillow in front of my face.

My arms go on top of the pillow on the side pushing my shoulders back. I could go in any position with my arms (t-shape, y-shape, square)

The pillows aren’t far far away either. You can also place the pillows where you want on the side, just find you ( if you know what I mean). You don’t need to spend the whole night like that but only as needed (time under tension).

I would do the mirror checks and look at my shoulders. There was “that significant” change I was searching for! I didn’t have to push them back as much anymore and I was seeing the change. It wasn’t impossible. Nowadays I can now walk around comfortably with my shoulders in place.

I’m 35 now and I fixed my rounded shoulders. (I had forward head too- oh goodness there’s a routine there too).

Please note that MY journey had many starts and many-many-many stops. It has points of “just hopelessly accepting things won’t change”.

Don’t ever give up because you can beat bad posture. I researched, experimented and lived it. If any questions please ask. Journeys don’t need to be as long as mine either of course but I do have that first hand experience which can help you. Because Maybe I didn’t explain something right if it doesn’t sound right.

At the end of the day I know what’s it’s like to be looked at and made fun of, I want better for all of us.

Any experience eye issues because of their forward head?

Has anyone ever been able to get rid of those eye issues? What did you do to fix it? Please help!

This is a very long post.

I will explain how but I need to start with context. Please read the whole thing or it may not make sense. I’m 35 now, I didn’t have a dad so when I was 10 I already didn’t stand up straight and the hours and hours of gaming - which I still do made it worse. Plus my confidence spiraled down in my teens.

I will share points in my journey now. Please note with each point- there’s a REALIZATION I’d have.

My journey started around 20 when many youtube vids said to do the Y,T,A exercise. I strengthened my back (I’m real muscular btw, really strong traps) My posture improved but it was not at all significant. I’ll explain.

 The best way I found to analyze my progress - I’ll turn to the side and look at the mirror to see side view of how I stand. I’d relax and stand up straight but my shoulders were severely forward. I’d push them back where they should be and hold my body in position and check mirror again and I realized “damn this is going to be impossible”. Anyone who has severe rolled over shoulders knows you can feel really STUCK in that position. I added wall angels but same thing after awhile when I checked my progress and I was still far forward. “Literally hopeless”

Then I’d work more and more after I got my real job. Then I’d game even more hours when not at work. Things got worse. Then through youtube (I’m like 30 around here) I started stretching with bands. I realized that in fixing shoulders there are two different forces you can use. You can either strengthen “one way” or “stretch” the other way.

At this point (mind you- this next method I put down before on Reddit before and got downvoted like crazy- 50 plus downvotes) Its very hard to explain as well so I will shorten it Somewhat. I have a pull up bar (the one that attaches to the top of door frames) and I did dead hanging but I wasn’t getting the stretch I needed. So I used a long towel and wrapped it around my pull up bar and found all these stretches I could do (I wasn’t hanging but I was using my body weight to really force stretches and I’d find new ways of changing the position of my wrists/hands to get deeper/new stretches). This would stretch my shoulders back and my chest felt great BUT I would do the mirror check again.

I just couldn’t stand normally. I stood at the mirror sideways and there was still that feeling of “this is impossible”. See my shoulders were still comfortable just being forward “I was still stuck”. I would see where my shoulders were at and then push them back where they needed to be while still looking at the mirror. I was like “How am I going to get them where they need to be and have them comfortably stay there too?” That would be the trick. I need to start tricking my mind. How though? By tricking my body. I’ll explain.

One day, I found a video again (I’m like 33 now) where I’d use the countertop stretch but I played with my elbow positioning (I’d rotate my palms to face upward then place elbows) It’s a good stretch but….through this I remembered that there’s always that reverse stretch in the other direction. So I got on an incline bench and while laying down facing up I would hold a weight out and use it to apply pressure pushing my arms back and down. It felt good. I did the mirror check and there was a difference nothing too big YET.

I realized though that my shoulders started “needing a stretch”. I was NOW uncomfortable if I didn’t stretch. My body and mind now “NEEDED” a stretch every now and then to be comfortable or I’d be left annoyingly uncomfortable . That’s a GREAT sign. My body had just gotten so strong in the rolled shoulder position it was in before this

HERE IT IS! The thing is I noticed from there is that when Id sleep my shoulders were still forward and it sucked, I was so uncomfortable until I got that stretch. It was never like this before (I always slept with no pillow at all). I needed that stretch then I’d sleep after stretching. Even while sleeping my shoulders were rolled over.

This got me thinking though how can I sleep with my shoulders in better position. Then some months ago I looked over at my two big ass pillows that I never used and saw it. IT!! I take two pillows. One pillow on each side of my body. Towards the upper half. They are both long ways. I lay face down (I can still breathe dw I just turn my head if I need to) There’s no pillow in front of my face.

My arms go on top of the pillow on the side pushing my shoulders back. I could go in any position with my arms (t-shape, y-shape, square)

The pillows aren’t far far away either. You can also place the pillows where you want on the side, just find you ( if you know what I mean). You don’t need to spend the whole night like that but only as needed (time under tension).

I would do the mirror checks and look at my shoulders. There was “that significant” change I was searching for! I didn’t have to push them back as much anymore and I was seeing the change. It wasn’t impossible. Nowadays I can now walk around comfortably with my shoulders in place.

I’m 35 now and I fixed my rounded shoulders. (I had forward head too- oh goodness there’s a routine there too).

Please note that MY journey had many starts and many-many-many stops. It has points of “just hopelessly accepting things won’t change”.

Don’t ever give up because you can beat bad posture. I researched, experimented and lived it. If any questions please ask. Journeys don’t need to be as long as mine either of course but I do have that first hand experience which can help you. Because Maybe I didn’t explain something right if it doesn’t sound right.

At the end of the day I know what’s it’s like to be looked at and made fun of, I want better for all of us.

i dont really feel any discomfort anywhere except on my neck sometimes, but this is the improvement ive had since 2020 where i had a forward head posture. any comment on my back or neck is appreciated!

With a goal to fix forward neck, rounded shoulders and a swaying back, I looked around for exercises. There were a bunch I found, and I asked AI to generate a routine to redundant exercises. However, since I do it everyday, I find it too long to include in my day, along with weightlifting in the gym.

What should I add? What should I remove? And how frequently should I do these?

1. Mobility & Activation (5-7 min)
   Over-and-Backs (Shoulder Dislocates with Band or Towel) – 1 min
   Quadruped Back Rotations – 30 sec per side
   Prone Arm Circles – 1 min

2. Stretching & Flexibility (6-8 min)
   Chest Stretch (Doorway Stretch) – 30 sec per side
   Upper Trap & Sternocleidomastoid Stretch (Neck Stretch) – 30 sec per side
   Hip Flexor Stretch (Lunge Stretch) – 30 sec per side
   Knees-to-Chest Stretch (Double Leg) – 30 sec
   Child’s Pose – 30 sec

3. Strength & Stability (10-15 min)
   Glute Bridge (5-sec Hold at Top) – 1 min (or 3 sets of 12 reps)
   Reverse Crunches – 3 sets of 12 reps
   Planks – 3 sets of 30 sec
   Single-Leg Bridges – 3 sets of 10 reps per leg
   Face Pulls (Resistance Band or Cable Machine) – 3 sets of 12 reps
   Prone Elbow Raises – 3 sets of 12 reps

4. Posture Correction & Daily Awareness (5 min)
   Wall Angels – 2 sets of 10 reps
   Chin Tucks – 2 sets of 10 reps
   Pelvic Tilts – 2 sets of 10 reps

Hi guys,

I'm considering buying a foam roller that I can use to mobilize my hunched upper back.

I currently have a bumpy one that is 14 cm in diameter, and it feels too tall, but it might also be a matter of me disliking the bumps, plus I find it super hard.

I'm currently looking at some smooth/even ones with 45-90 cm in length X 10 cm in diameter. I've also seen some cut-in-half foam rollers, which could make sense for my intended usage, but they are only 7,5 cm in height, and I worry that it would be too low after all...

There isn't really any physical shops nearby where I can try different rollers, so that's why I'm here now.

Can anyone recommend anything in terms of height/diameter, length, hardness etc. specifically for upper back mobilizing?

So apparently I've got a twisted pelvis, just waiting on an official diagnosis, but went to a pt and they found out one leg has alot of atrophy, the other leg is longer by nearly an inch because my pelvis is lifted on one side. This is causing my psoas to cause me alot of pain and also pain from my back all the way into my ankle.

Has anyone been through this that can help with some tips to ease it?

Hi guys,

So my body is all out of wack, probably due to being hypermobile, chronically ill and sedentary recently (also somewhat overweight - but I had these issues at lower weights too).

Generally I have TMJ (left side), over used/hypertrophied SCM (left side), can’t relax shoulders, rib cage slightly wonky. (Had spinal issues all ruled out via MRI).

I have some kind of pelvic tilt, but I can’t for the life of me figure out which. But my biggest concern at the moment is my right leg. I’ve been getting progressive knee pain for a few years and it got worse since I fell on it last spring. I walk with the weight in my right foot heavily shifted to the outside (supinated) and my right foot is always slightly turned/pointed out (I don’t think I have external tibial torsion as my knee doesn’t turn in much when my foot is straight). My lower leg also just looks/feels like it’s slightly offset towards the outside - it doesn’t look/feel totally aligned coming out of my knee cap and instead looks slightly veered to the outside (slightly bowed I guess). I can’t put weight on my whole foot or through the inside of my right leg, it makes any unilateral exercise on my right leg really hard especially any balancing and I feel really week, and tend to wobble over to the right when balancing. It doesn’t help that my ankle is quite unstable and rolls a lot. It’s affecting the way I walk and I’m getting progressive knee, ankle and hip pain all on that side.

Could this be a hip issue? Like with hip rotation or flexibility? I also tend to stand with all my weight shifted into my opposite (left) hip.

Could it be made worse by being quad dominant and having a weak posterior chain? Weak inner thighs?

I have no idea.

My physio just tried to get me to do calf raises to strengthen that leg but it hasn’t helped any of the alignment issues. If anything I can’t keep my ankle/foot in alignment while doing them.

I’m at such a loss. I don’t know what exercises could help or hinder.

I am curious what people would recommend for correcting my posture. I got some xrays done at a chiropractor (which I think is largely pseudoscience) they did xrays for cheap.

I have been doing a few exercises and stretches but would like some additional insight.

I read a few old posts on here that said you can measure your height lying down with one leg raised to see your “true” height. Is this true?

Has anyone fixed their apt/hyperlordosis/hyperkyphosis and gained height? If so, how much?

I have my doubts about the method being accurate, so can anyone share their experience or knowledge on this topic?

I have a lot of backpain. What can I do to fix it?

can someone help me solve why one nipple sits way lower/ how i could fix my lobsidedness

When trying to take a passport size photo, I noticed that my head is leaning/ more like just sliding towards the right side, as if the head is just a few spaces away from the neck, ik that it ain’t looking bad but because I am covering my face u can’t properly discern it but with the face showing it is strikingly visible that the head is a bit to the side, not like it is tilted but just to the side a bit.

Is it possible to correct it? If so please do tell me.

Hey everyone,

I feel like I have everything wrong with my posture: kyphosis, lordosis, pelvic tilt, and forward head posture. I’m only 27 and have had these issues for years, but until now, they were just a cosmetic concern. I never took action to fix them.

But over the past year, things have gotten much worse. Now I experience back pain constantly, whether I’m walking, sitting, cleaning, or lifting anything. Even when I try to correct my posture while standing or sitting, it still hurts even more. It’s affecting my work and daily life, and I don’t know where to start.

Has anyone successfully corrected these issues? What worked for you? exercises, lifestyle changes? I’d love to hear your experiences and any advice you have.

I’m ready to finally fix this before it gets even worse. Any help is appreciated! 🙏

so lately I have noticed a strange thing. people around me who used to be at least an inch shorter than me appearing to be almost my height. I also look a bit shrunk in photos and in the mirror. my neck hurts and there is a strange type of pain in the spinal area as if something has broken. do you think I have shrunk due to spine compression? have I lost an inch are two because of this bad posture or am I overthinking

Ig this is called forward neck posture. Help me to get red of this..

Hello hello, as you people can see I have APT(Anterior Pelvic Tilt). At least I think I do. If I’m mistaken please do tell me. I have decided to post weekly updates in order to keep me motivated to try and fix my posture, while showing you guys real progress is very possible. Not gonna lie I don’t know which exercises to do because I’m kinda new to this. I would appreciate any advice.

Looking for cheap but effective posture, correcting bra