I need some advice! I am 27 (f) 5’10” small frame and I have been working out with weights for the past 7 years or so. For the past 2 years I’ve been working on fixing my form when lifting and have gone back to the basics as I’ve been experiencing sciatica down my entire left side and tmj. I’ve been working with a physical therapist too to help balance my body out since I’ve found a lot of muscular imbalances. I’ve also discovered that my breathing is wrong…I’ve been chest breathing and not using my diaphragm properly. I’m wondering if anyone here thinks that breathing is the route cause of my problems and if so do you know breathing exercises I could try. I’ve done the laying flat on the ground and holding your breath and pushing it out. But with weight training how can I practice this better? My chest feels so tight when I try to breath properly and am holding good posture

When I stand against a wall, feet close to it, tailbone, shoulders and head touching it, I can fit my whole forearm behind my lower back consistently on both arms. This is while engaging abs and flexing glutes too. Is this apt? Or no

Here are 10 everyday habits that may be ruining your posture and contributing to long-term back, neck, and shoulder issues:

1. Slouching While Sitting

• Sitting with your shoulders rounded and back curved puts unnecessary pressure on your spine.
• Solution: Sit with your feet flat on the floor, back straight, and shoulders relaxed.

2. Looking Down at Your Phone (Text Neck)

• Constantly bending your neck to look at your phone strains the neck and upper spine.
• Solution: Hold your phone at eye level and take regular breaks.

3. Sitting for Long Periods

• Staying seated for extended hours weakens your core and hip muscles, leading to poor posture.
• Solution: Take breaks every 30 minutes to stand, stretch, or walk.

4. Carrying Heavy Bags on One Shoulder

• Overloading one side of your body causes muscle imbalances and spine misalignment.
• Solution: Use a backpack or distribute weight evenly between both shoulders.

5. Sleeping in Awkward Positions

• Sleeping on your stomach or without proper pillow support can strain your neck and spine.
• Solution: Sleep on your back or side with a supportive pillow that keeps your neck aligned.

6. Not Adjusting Your Workstation

• Working at a desk that is too high, too low, or not ergonomic strains your back, neck, and wrists.
• Solution: Ensure your screen is at eye level, your feet rest flat on the floor, and your chair supports your lower back.

7. Crossing Your Legs While Sitting

• This habit tilts your pelvis and can lead to spinal misalignment over time.
• Solution: Sit with both feet flat on the ground or use a footrest for support.

8. Wearing Unsupportive Shoes

• Shoes like high heels or flip-flops alter your natural gait, affecting posture.
• Solution: Wear comfortable, supportive shoes that promote proper alignment.

9. Leaning Forward While Driving

• Many people hunch over the steering wheel, which rounds the shoulders and strains the back.
• Solution: Adjust your seat so your back is supported, and keep your hands at a comfortable height on the wheel.

10. Ignoring Core Strength

• A weak core leads to poor spinal support, making it harder to maintain good posture.
• Solution: Incorporate exercises like planks or yoga to strengthen your core.

Pro Tip: Regularly use a posture corrector or consult a physiotherapist to develop habits that support proper alignment and overall health.

For best posture corrector, visit Upright Posture Corrector™ Official Store.

A friend recorded me without me knowing, and after watching the video, I noticed my walk looks kind of “feminine.” People have told me that before but didn’t think much of it.

I also have scoliosis, and I think that might be affecting my walk. I’ve tried to work on it myself, but I feel like I might be doing something wrong, or maybe there’s a better way to fix it without making my back hurt.

I’ll post a video so you can see what I mean. Any tips or exercises would be really helpful! I want to walk more confidently, masculine and comfortably.

https://imgur.com/a/yFkik04

https://x.com/questmoosa/status/1865804526302671147

Arguing that hairloss is due to poor posture and scalp tension - and we know that poor posture is caused by not mewing but then again some mewers have hairloss.

Posture is way more important than I thought - maybe even more important than diet. better posture = better breathing.

Thoughts on this though?

Hello, my spine curve is more than it should be. In the photo I posted, although I push my stomach back with all my strength, it is clear that there is something wrong with my posture. My hips are further back than they should be and when I do not pull my stomach back, my waist falls forward and the curve increases. How can I get rid of this situation? I started working out thinking that my abs are weak and this exaaggerating the spine curve. Is it possible to correct my posture by doing the right exercises if so what should i do ?

https://preview.redd.it/xpeiay0zvn5e1.jpg?width=2296&format=pjpg&auto=webp&s=3e2bd2320cfe62ed180170e65b531b8f23b4ab59

Hey guys! I'm 21 and 65.5kg and I need your help and motivation! I really want to fix my APT, as i am going to gym and feel terrible after seeing myself with rounded shoulders and APT and my happiness of gaining muscles fade away! I have asked chatgpt to fix my APT and rounded shoulders, it has suggested these exercises:

Cat-Cow Stretch Hip Flexor Stretch Glute Bridge Reverse Crunch Hamstring Stretch Chest Stretch Wall Angels Prone T/Y/W Child’s Pose

Please tell me these are the right ones and will fix my posture! I just need motivation!

First time poster, long-time lurker.

In mid-May I experienced sudden fatigue/pain in my upper thoracic back (roughly C7 - T5) – it felt like my traps had given up and I had the urge to lay my head down and rest them. I went to see a PT who told me I had upper-crossed syndrome – weak traps + rhomboids + levator scapulae + serratus and tight pecs; I’ve also had two separate massage therapists tell me my pecs and traps are tight. My PT also told me I had some scapular winging. The PT gave me exercises and stretches to do, which I have been doing (not as diligently as I should but I have been doing them). I progressed pretty quickly with the banded exercises and am now doing weighted exercises at the gym (shrugs, face pulls / rows, lat pull-down, band pull-aparts, bench rows, shoulder press, etc.) in addition to other body parts. The fatigue part is mostly gone now but I still experience a dull ache, not as much pain as it is discomfort. The weird thing is that no movement, position or habit (ex. some weeks I may be mostly working on my computer or more up and about in the lab) causes it. The only thing that really makes it feel better is heat and laying down on my back or side. It's also disconcerting that I feel it like smack dab in the center of my back on/near my spine. Sometimes it's gone for 1-2 weeks and sometimes it's there for 2-3 weeks. I have not really pinpointed anything that causes it to come or go. Occasionally I will also get a tight neck or tight left SCM, but other than that no symptoms (headaches, tight jaw, radiating pain, etc.). I will say it has gotten better, both in severity and frequency, but it’s still there and impacting my life.

Some info about me: I (27M) am a PhD student and work on the computer and in a lab, usually not a whole day for either. Besides the gym (M – F), I occasionally ride my bike but am otherwise standing in the lab or sitting at my desk working. I haven’t had any back pain before this, although I’ve gotten knots in my upper left trap ~1-2x a month since I was a teen.

I’ve taken some side and back pics for reference; I don’t think my posture is terrible and I don’t spend a lot of time on my phone and when I do computer work, I have monitors at eye level.

Since it’s gotten better, I think I’ m on the right track, but wanted to ask if any of y’all have gone through something similar and if so, how you made it better (or worse). Any suggestions or tips would be greatly appreciated. TIA

I need help with finding a posture routine because the ones I did didn't work for me but to be fair I was on and off with them but I need a good routine for my posture

I saw someone on YouTube saying that 10 minute stretches and exercises don't work to help your posture full is this true

https://e3rehab.com/stop-trying-to-fix-anterior-pelvic-tilt/

46, yrs old, former personal trainer, real job and kids killed me, designing new baseline plan to get back on it. Was going to start by addressing postural issues balancing strength and flexibility, one issue being…anterior pelvic tilt. Like to get up to speed on latest research and came across this article. Just wondering if it’s right

https://preview.redd.it/pz8q7jw70f5e1.png?width=425&format=png&auto=webp&s=b420751e0ee0aeb662ee3d73a1be57f61f8f0871

All I did was some short-seated breathing from connor harris's yt channel

okay so ive noticed over the last couple of months ive been walking quite strangely and i feel a ton of stress on my knees and ankles. I currently have apt but im not sure whether i have apt because of my ankles or vice versa. Im currently working on my apt so i dont need any advice there but my ankles seem to my main issue at the moment.

I have terrible ankle mobility. I avoid squats at the gym due to this as im unable to squat straight footed without my heels coming off the ground. Unless i add weight under the heel to squat which i rarely do anymore.

My main issue however is when im out walking or working i get a really bad pain in my ankle area and ive noticed my feet point outwards like a duck when i stand and walk. Along with this ive also noticed im getting dry skin on the upper outside part of my foot just under my little toe on both feet which is where ive noticed im putting most of my weight when i walk.

Is there anything i can do for my ankles and would this be one of the reasons towards my apt?

Hi,

I'm sitting before a Laptop all day long (I'm a software developer), and my posture is pretty much messed up (it seems, my issues are called 'Upper-Cross Syndrome' and 'Lower Cross-Syndrome').

What I dislike the most, is my "forward head posture".

I've watched ~100 YouTube videos about how to fix my posture, in which I saw ~100 different exercise routines to do it. Somehow, every video shows different stuff – even videos by the same people!

That basically led to paralysis by analysis, and I've not done much since a few months (besides incorporating rows in my exercise program).

I'm wondering now if I could just lay on my stomach on my bed, with my laptop before me, a little like the Cobra Stretch (but resting on my forearm, instead of my hands). Or by just raising my head (resting most of my upper body on the bed).

Wouldn't that be the reverse of the posture we have, when we sit before a computer, with bad posture?

Of course, ideally, I would also incorporate targeted exercises to fix my posture, but I'm wondering if lying on my bed would not only not worsen the situation (because I spend less time sitting before a computer), but even improve it.

I spend at least one to two hours per day watching YouTube videos (for relaxation, in the evening), so that time I probably could easily spend on my stomach on my bed (without harming my productivity).

Hi! I am looking for recommendations for a hunchback posture support brace . something that I can wear underneath my clothes when I go to work something that will help support a good posture and hopefully reverse a little bit of forward head hunchback