I was a gamer for all of my teenage years. I would spend hours at school sitting with bad posture, then hours at home sitting with bad posture. When the lockdown happened in high school, it got even worse. I spent over 10 hours a day hunched over a computer screen.

When I was 17/18, I started to make an attempt to turn things around. I quit gaming, took up sports and the gym and became a lot more active overall. The problem is that I completely fucked my posture for years and now I don’t know how to fix it.

I’m not a hunchback or anything, from a distance I look normal. But I have a certain “stiffness” that I can’t seem to figure out how to get rid of.

In the gym this isn’t a huge problem, but in competitive sports it’s so obvious. The difference between me and people who have been consistently active throughout their lives is so obvious. Every motion they make is smoother. My motions are weird, stiff, almost robotic. It doesnt only make me worse at the sport, its also simply embarrassing because it makes me look like a fool.

The amount of muscles in my body that are too tight or too weak is just overwhelming. Fixing each muscle tightness/weakness requires very specific exercises and it just feels like I have such an exhausting task ahead of me to win back my body.

Does anyone have any advice?

I've heard numerous stories from people in real life swearing by Chiros and how amazing they feel after getting twisted and turned and cracked and popped but reading online and especially here on Reddit it seems most people have a negative opinion of them and think they can do more harm than good.

So is there any value or benefit to going to one for posture issues or just a waste of money and potentially dangerous?

So yesterday when I finished showering yesterday I noticed that my right hand side shoulder was leaning downwards and my left hand side shoulder was straight. I immediately knew what had cause this because I've been carrying my bag on my right shoulder for the past 2 years. My left side collarbone also sticks out more than right side. I Hate it because it makes my left arm look more developed than my right arm. How can I make my shoulders straight and even?

I thought initially a Chriopractor but then Reddit told me they were all charlatans that would do you more harm than good and to see a Physical Therapist which I did earlier this week.

But that just cost me $100 and resulted in me being told to do some "core strength" exercises which I'd already read about online so didn't seem overly useful or worth the price.

Sspecially seeing as the PT didn't actually do anything other than a quick observation, noted a few issues that I was already aware of, then gave generic "do core strength exercises" advice but didn't give any exercises specific to my issues so I'm not really sure how useful that was.

Did I see the right type of specialist and if not who should I be seeing?

nobody is talking about it! open scissor posture! how to fix it and how to prevent it? x

I have this issue for a few years now and I'd like to know how did others fix it, what kind of exercises they did, or any recommendations.

I think my upper traps are so weak that my scapula sit below where they should. What is wrong? Also front of my shoulder is so tight and I can’t seem to stretch it on both sides.

Hey, Which conditions and imbalances can fit to a situation where the right pelvis AND the right shoulder are both more raised? Lets assume there is no horizonal rotation and the legs are the same length

I was just following a video on youtube on how to sit correctly behind a desk. Now after a few minutes my left hand starts tingling. What is causing this?

The cause of my postural assymetry is the lack of a left molar in my upper jaw. Whenever I chew on my left side i become way more even but the muscles are still keeping me in a fixed postiton. I was wondering which muscles to stretch and which muscles to strengthen, and what else i should do to become symmetrical.

Hey Guys!

So I have some serious symptoms from bad posture. Dizzyness , panic attacks, fight mode anxiety ect.. First three vertabrae are rotated and shifted l, said a cervical therapist. When I lay m head down I get a hot face and start sweating and so on. Super stressful and the polar opposite of comfort.

It got better over the last 6 months but for the last 2 days it got worse again. I am doing a lot of things with posture correction and fitness. I have forward Head and the hump an the Neck.

Has anyone any uplifting news, or any outlook on how long it takes to get better? I know it depends on a lot of things and I am doing a lot. It's just a little hard sometimes and maybe someone has something to say that helps.

Of course I went to see professionals. MRI was done docs say that they can't find anything. I did all the other things chiropractors etc. So my plan is to get a healthy posture and move healthy so everything aligns naturally. Has anyone ever had similar experiences? Share our success please 😊.

Wish you all the best.

Posture Fotos:

https://imgur.com/a/CVJ8umk

I recently got into "Rope Flow" randomly thinking it would be helpful for my posture and over the past two weeks I've already noticed an improvement. Just thought I'd throw this out there as a way to exercise that is pretty easy to start and is a little more fun than standard stretching/gym routine.

https://www.youtube.com/watch?v=OSUE9Ngmiho&ab_channel=Tim%27sGym

I have heard people talking about fixing Left AIC pattern? anyone succeeded in that?

Last year, I experienced a period of neck and back pain due to long hours spent working in front of the computer, prompting me to pay more attention to my shoulder and neck health. As an independent developer, I immediately sought software solutions to address this issue. Thus, I began searching the App Store for reminder apps to prompt me to take breaks. I hoped the software would offer relaxation reminders tailored to my needs, along with suggestions for relaxation techniques and positive feedback. However, the software I found lacked the intelligence to meet my requirements. So, I had an idea: why not develop my own software? Neckee is an assistant tool for shoulder and neck relaxation, but I prefer to think of it as a gaming app. Using 3D facial capture technology, it displays your face in a cartoon avatar on your phone. You can follow the avatar's instructions to perform corresponding movements, achieving the desired relaxation effect for your shoulders and neck. Your exercise progress is recorded each time you use it, allowing you to monitor the effectiveness of your workouts. Upon completing your set exercise tasks, you'll receive an additional reward, with positive feedback to motivate your next workout.
After a period of iteration, Neckee now offers customization options for cartoon avatars, workout duration, reminder intervals, and even the ability to customize the app icon. My favorite is the little pig avatar—it's incredibly cute.
This software isn't just a tool; it's more like a health companion, reminding and accompanying you through daily shoulder and neck relaxation and exercise routines. I hope you'll enjoy it.Here is the App Store URL: https://apps.apple.com/us/app/neckee/id6475778269

I’m not sure about this, but I’ve been told recently that I stand with a lot of curve in my lower back and that sticks my butt out. I never really paid attention to it, but now I can’t stop. Is this dangerous at all, should I try to straighten my hips out at all?

I know a standard piece of advice is to train the back muscles more than your chest and front delts, at least when you have rounded posture.

But should you also take this a step further and not focus on your lats so much and do more upper back work? Since the lats contribute to internal shoulder rotation? I'm struggling with poor posture currently and just made another post before this one, and my lats feel extremely tight. Even more than my pecs honestly, which haven't really felt right in ages.

When I stand, to have good posture, do my shoulders need to be pulled back, or neutral? As I've heard different things from different people. Is there such a thing as having your shoulders too retracted? Like, how are you supposed to look when you have "good" posture?

I used to have straighter posture as a child, but I started to get bullied for how much my chest stuck out. Not sure why, guess it's just my bone structure/ribcage, whatever. Then when I started to work out and my chest would grow, instead of liking it, I felt embarrassed, so I started slouching every so slightly, just to make my chest appear more flat. I didn't even realise I was slouching too badly until I recently had some shoulder pain in the gym. Fortunately there's no damage. Saw a physio and was told it's due to my bad posture. Like he almost immediately called out my bad posture. Doing exercises he showed me and they seem to be helping.

But is your chest actually supported to stick out like that when you stand properly? Or am I just shaped weird? If it's meant to be like that, do you just not see people like that often because everyone else just has horrible posture?

How can I be more comfortable and confident carrying myself with better posture, whatever that may look like?

I have had chronically tight and tender muscle knots in my shoulders/traps and up my neck for years. also got mild scoliosis, forward head posture, sit very hunched, TMJ and Costochondritis. Lately I’ve been having crazy cervicogenic headaches that are worst when I’m sat and go completely after laying down that spread to the top of my skull and almost burn. I also get a sharp pain in the back of my head when laughing really hard and my neck likes to crunch and crack like rice crispier when I turn my head. I’m worried this might be symptomatic Chiari malformation or a CSF fluid leak but can’t get a GP appointment right now and the non emergency line said there’s nothing they can do. is it more likely that these symptoms could all be due to terrible posture and tension?

I've been doing exercises I saw on YouTube but no improvements. What can I do?

https://www.reddit.com/media?url=https%3A%2F%2Fpreview.redd.it%2Fc62frp71w8uc1.png%3Fwidth%3D965%26format%3Dpng%26auto%3Dwebp%26s%3D339510328f5538c6ac37892ff83a4b2753a15eb6

Its pretty well known that anterior pelvic tilt is usually bad. Especially when doing exercises like squats, deadlifts, and KB swings we are told to keep a hollow body(posterior pelvic tilt) where your stomach is sucked in, abs engaged, glutes engaged. Theoretically, this seems great to have when punching too, since you would end up bleeding less power when transferring your weight. However, it doesn't seem to correlate to punching power at all. In fact, its the opposite; some of the most powerful punchers all have an anterior pelvic tilt rather than a hollow body(posterior pelvic tilt). Examples would be Francis Ngannou, Alex Pereira, Justin Gaethje, Ilia Topuria. All of these fighters have anterior pelvic tilt but they all have ridiculous raw power. Conversely, many fighters with posterior pelvic tilts all actually seem to have less power. Examples would be Sean Strickland, Alexander Volkanovski, Khabib Nurmagomedov, Umar Nurmagomedov(Him especially) just to name a few. Could someone, if they understand whats happening in the biomechanical sense, explain what is happening here. Because logically thinking about it from a purely biomechanical perspective, it would make sense for people who have a posterior pelvic tilt to punch harder since you would seemingly bleed less power and have a more effective weight transfer, but it seems that is not the case. Just wondering if these are all anomalies or if there is some merit behind anterior pelvic tilt in relation to punching power.

OPEN CLINICAL ANNALS

Hi! I have always been really self-conscious of having a thicker neck and rounded shoulders. I thought that this was just how I looked but now from photos I see of people online I think it might be just poor posture. I think I've heard it called a technic before honestly I'm not sure but it could be. I feel like I'm just so rounded at my neck and on my shoulder blades. Any advice for looking straighter and more slim I guess?

I've been doing this for as long as I can remember because it's more comfortable for me than sitting up straight with both my feet flat on the ground; a position I just can't hold on to for some reason. My slight belly gets in the way sitting up straight and it just feels super unnatural and uncomfortable for me. I try all the time and for some reason the foot thing always works best for me.

Everything from my pelvis down feels kind of uncomfortable sitting up straight. Anything I could try (maybe in a form of excersize) that'll help me improve my posture without the left foot thing?

And any others that do this?

Edit: I've had inexplicable back problems my entire life which have sort of led to this.

Is there like a video or somewhere I can go to see which muscles are tight or where I have imbalances etc

Hello! On Friday, I was on a workout with a personal trainer (that is also a physical therapist). Is this a red light that I had to do superman exercise if I have anterior pelvic tilt (not huge but visible and other physical therapists said I have it)? I didn't say that I have it but he checked my posture before a workout but I am not sure if he noticed it.

Thank you in advance for answers!

I hate the avp so much. I have lost weight and my belly is thin. But avp makes it project outward. I have tried squats, they do help alot. But its not enough it seems. What routine should I follow? How many exercises and how many times a week?

I’ve obsessed over trying to fix this myself for too long and I’m finally reaching out for help. I’ll list all my symptoms in hopes of anyone having a similar situation or knowing a cure. If not, the next step will be PT. Not sure if this is the right place to post this. If not please let me know where.

• My left hip has two issues. It sometimes gets an aching pain. It also has very poor internal rotation and gets a pinching pain during it.
• My left lower back is extremely tight compared to my right. It protrudes out and gets an aching pain when extra tight that seems connected to the hip ache.
• My right leg, hip, glute, even core/lower back seem weaker. I feel unstable on that side. I feel disconnected to it. For example if I arch my lumbar spine, it feels so imbalanced because my left side is so tight and feels stronger but I can hardly feel my right side.
• I have some pelvic floor dysfunction where it will be much more tight and uncomfortable on random days. Specifically on the right side at times? Also when that is tight, my right groin muscles that are right above the hip are tight too. The muscles that pull up my testicle or around that.
• I’ve had issues with my right foot/ankle like plantar fasciitis. That’s been gone for awhile now but it seems that arch is higher and sometimes that heel hurts because it feels like a lot of my weight goes right onto it.
• left shoulder is a little wonky. Not sure exactly because I’ve paid the least attention to it but just less stable and I find it being tensed up sometimes.

My latest lightbulb moment of the many was that I put too much weight on my left side so I’ve been trying to balance this by putting most on my right and strengthening that side. Also have done research on lateral pelvic tilts causing stuff like this. And this still may be the case as it seemed promising at first but lately my hip aches came back and left lower back feels way more tight again so I’m feeling discouraged. Any insight will be very appreciated.

So 160cm/ 5'2 and im very skinny with weak muscles. I'm doing marching for a certain event and in the video I noticed that when I stand I look like I'm leaning forward. Like I'm tilting

https://images.app.goo.gl/7wrUvrqnmxQu3x5KA

I look like (b). And I also have a forward neck...its embarrassing because I didn't notice it before and no one told me. I'm thinking this posture is a reason my toes hurt when standing too long because I apply a lot of pressure there when standing. Also, I look like I'm bending my knees but it feels straight. I also, when I try to straighten my back, can't straighten it. My shoulder blades poke out (they already do but when i straighten my back they still poke out ) and my back arches a lot. I already look like I'm arching my back when I stand so when I try to straighten my back it gets worse. My stomach also sticks out and I KNOW it's not fat, like you can tell How do I fix this?