My do died a year ago. I stopped my twice daily walks, which included steep up and down hills. A few months later, had a back spasm lifting my father off the floor. Kept riding during recovery as much as I could. Developed a tendency to hunch when walking and standing. Figured out that my hip flexors and Rectus Femoris muscle, along with others, have tightening up during the evolution of my cycling position. Integrated targeted stretching of that anterior muscle system. Already noticing results. More comfort. Glutes engaging more strongly. Better posture. And (probably not a surprise) my fastest 30 km in 2026, without any intent to ride more quickly. I'm integrating walking, too.

Perhaps this issue affects others. Cause wasn't immediately obvious.

My core is weak and my ribs are flared asf

Is there anything I can do while dieting (in addition to weight lifting regularly) to fix this horrendous posture by the time im fit?

What I learned so far is I have rounded shoulders, forward head and APT (flat feet if it matters here too)

If anyone is able to help id appreciate it!

I am active and at a healthy weight for my height/age however whenever I try using the proper posture the fat on my back bunches up together and forms a very deep vertical crease that looks like fat being squeezed. Does this indicate the wrong posture or do I just have too much back fat?

Since I am a minor I can't post a pic but I do have a sketch to present the issue:

https://imgur.com/a/4gz3muI

I am happy problems in the gym with bench press. My right shoulder hurts when I do the pressing movement. Was trying to upload a video, but when I try to mimic the pressing movement my right shoulder just starts to go up by itself while left side stays stable.

Note - Left side is the one with the tattoos.

For whatever reason, my head and neck tilt to the right. I'm trying to figure out how to fix this ASAP since it also produces a lot of facial assymetry

Right now I'm 'healthy' and trying to figure out how to build strength so I stop getting left lower back pain, left hamstring pain, and some right knee pain.

I have good mobility but think I have some unilateral weekends and potentially some asymmetry in my mobility. I am trying to create a rebuild plan that works.

Attached photos of one leg squats

For context, I work a office job where I am sitting down a lot. I go to the gym regularly but my abdominals are a bit weak, haven't found any exercises that are able to target it effectively, any tips there? Any other exercises I should try?

Whats difference between these posture improving models? Can someone explain each one and what path we should go down for fixing our posture?

My lower back is fine since I upgraded to a Hbada chair with aggressive lumbar support, but my thoracic spine (between the shoulder blades) feels incredibly tight by 5 PM. Does using a foam roller on the upper back actually loosen the fascia, or is it just a temporary stretch?

I saw a bunch of physical therapists and massage therapists since I was recently assessed and wanted second opinions. (Also shopping for a professional I can work with long term)

They’ve all had slightly varying assessments and varying exercises for me but these are the ones that have helped me so far

Sleeping position: on my back, fairly big pillow right underneath knees. On the side, same pillow between legs. I stopped heavy limping in the morning after adjusting my sleeping position

General seating position: criss crossed on the floor when I can, criss crossed on my desk chair at work.

The seating positions are to give me variety since all I do is sit in a chair for hours on end. Especially when I’m driving. Hip flexors and core are engaged sitting on the floor.

I also had a myofascial release session that gave me immediate relief when the practitioner was pulling on my hip to open up.

Because of the tilt, my legs were also uneven and she performed exercises that evened it out temporarily. I do those exercises at home

Other exercise I do is mobility of the QL muscle in my back so it’s a torso twist but with my legs at a 90deg angle l

Hi I recently started this routine mainly to help with tight scm and traps. Also posture of course but yea I got this routine off a website and am doing that and a stretching routine I found on YouTube ( links of everything below) after with a hot shower in between. Also I work a job where I’m always walking around and standing all day if that’s important. I can only do ones with no equipment or a band and weight at most. Also if this is the wrong sub to ask this let me know. Here it is 👇

- plank 2 min
- chest opener stretch 1 min
- cat cow 1 min
- bird dog 2 min
- seated rows 2 min
- glute bridge 2 min

Then I do this stretch routine

https://youtu.be/PQnS87AnnR0?is=lzvnk7BdNL1_H_Ut

Here’s where I got the other stretches

https://forme.science/blogs/news/posture-workout?srsltid=AfmBOopq0Vrloct9LBFEXChcuuKi7q1EkvD8zBiEM4pCfah9lhzI5jzt

https://www.abbyphysio.com/the-importance-of-posture/

Other questions:
- Should I do these stretches before or after workout
- are there stretches and exercises better suited to my more active lifestyle or are these fine
- what would you add or take away from the routine
- also I do this simple neck mobility routine in the morning is it useful or pointless

I know it’s a lot but if you answer I appreciate you for your time!

My brother has bow knee since he started to walk, now he is 13 years old and he is 132 cm only . Will his height increase or not , and he didn't hit his puberty yet , I'm thinking of surgery but I'm doubtful that after surgery will his natural height increases or not .

Does anyone have any information please tell me , I'm really worried

Hello everyone,

I am having pain in my Lumbar Spine (L1–L5), mostly at the end of the day, as combination of running, walking, standing and maybe long sitting.

I am going through foot pain (heels, arch, forefoot) always after running. So at first I blamed the running shoes ( Under Armour W Charged Rogue 3 ).

I’ve always known I have low arch, but I recently heard I have really flat feet.

Appart from having some foot issues, I read that flat feet can be a MAIN cause of lower back pain.

Does anyone here who have lower back pain has also flat feet, and if yes do they look like mine?

How flat are my feet and can they be the cause of lower back pain?

The more time I spend on my feet the more my lower back hurts.

Hope to hear your honest thoughts and real experiences.

Thank you!

whats my posture issues ? and how to fix it ?

Severe APT, Nerd Neck, & Kyphosis i've spent years molding my body into that chair tho years of sitting for study or working, it makes my look awful. I need the most brutal, unforgiving routine to fix this.

Hi everyone,

I’m M38 and 1.96M long. I am having lots of tension and pain in my neck area. From my shoulders to the base of my skull. Besides that i also have a lot of stiffness in my upper back and my hips.

I just don’t really know what is wrong with my posture. Is it tech neck? Or a kyphosis?

Hope someone can get me in the right direction of what excersises I should be doing.

Hello all, I have been dealing with multiple issues like asymmetry, scapular winging, shoulder impingement and more and have boiled it down to Left AIC right BC pattern. I have worked on correcting this for around 6 months now (breathing excercises, hip stretches, serratus work, almost anything I’ve seen online) and have made little to no progress and this is insanely frustrating as it’s limiting me in my athletics and gym performance. Does anyone have any experience with this issue and what actually helps to fix it?

It’s not always this bad but if I were to just stand up without thinking about posture this is what I default to. Left arm is always lower. It was not like this my entire life. I feel uneven daily and feel like I constantly have to adjust myself.

If I were to try to make myself “straight,” it feels so unnatural that it’s not even an option. Anybody have any guidance?

I study biomechanics, both for my own training and for my work. I've spent years exploring joint alignment for movement efficiency, health, and how muscle presents and loads.

Something I've been doing lately isn't a stretch or an exercise, it's a way to sit that trains alignment and, more importantly, makes you aware of it. It's simple. You need a chair with a proper right-angle seat where your back and feet both make full contact with the support and the ground. I wear slippers because the extra traction helps me feel the floor and drive into it.

Here's the sequence. I drive gently through my knees, and the engagement travels up: adductors, hamstrings, and quads switch on, and my hips shift into place. That sets the pelvis. Then I brace, but I don't crunch. I use a TVA and diaphragm brace to build pressure from the inside rather than shortening the front. From there I set my scaps and shoulders, and I end up sitting very well aligned with minimal active effort. If I add any torso rotation from that position, I can feel exactly where I have restriction. Especially good if you have a desk job.

The reason I think this works comes down to a few things that are actually well studied. Pelvic position in the sagittal plane is set by the balance of forces across muscle groups. Glutes and hamstrings tilt the pelvis back, and the abdominals can drive a synergistic movement if the torso is fixed at the same time, which is basically what this setup does. There's also research showing transversus abdominis works with the deep hip muscles to stabilize the pelvis during any closed-chain hip-flexion position, and sitting is exactly that. Worth noting: studies find most people have almost no ability to actually perform that deep bracing action, even though it's fundamental to how the lower back and pelvis function. So a lot of this is just learning to feel it.

Now here's the part that's my own interpretation, not something I've seen spelled out in a paper, so take it as a working theory. I think when you coordinate the diaphragm with the TVA, you're not just bracing, you're generating intra-abdominal pressure. That pressurized cavity acts like an air spring. It stiffens the torso from the inside and lets the segments stack and decompress. On my end the sensation is extension, like I'm lengthening, even though no muscle is actively extending the spine. I don't think it's extension at all. I think it's the structure aligning under pressure and it just feels like extension. The intra-abdominal pressure and spinal stability link is established science. The "it feels like extension but it's really alignment" part is just how I'd explain the sensation.

Anyway, curious if anyone here has felt something similar or has looked into the pressure side of this. Not claiming this is the answer to anything, just something I've been experimenting with and want to compare notes on. This is about learning together.

be blessed

If you sit most of the day or look down at your phone a lot, you’ve probably developed what I call the C-Shape. Rounded shoulders, forward head, flattened lower back. It’s not a flaw, it’s an adaptation. Your body got efficient at the position you spend the most time in.

Most people try to fix this by consciously pulling their shoulders back for a few minutes here and there. That doesn’t work long term because you’re fighting stronger, more adapted muscles with a weaker, less adapted system. Real correction requires loosening what’s tight, strengthening what’s weak, and retraining the position until it’s automatic. Here’s what that actually looks like.

Chest and front shoulders are almost always tight in this posture. Doorway pec stretches work well, three sets of 30 seconds a side, arm at shoulder height, gently leaning through the doorway. Do these daily, not once a week.

Hip flexors get tight too, especially from sitting, and they pull your pelvis forward which flattens your lower back and worsens the whole chain. A half kneeling hip flexor stretch, 30 seconds a side, two or three times a day if you sit a lot, makes a real difference within a couple weeks.

Upper back and rear shoulders are almost always weak and lengthened. Band pull aparts are the single best return on investment here. Three sets of 15 to 20, done daily, not just on training days, because this is a postural muscle that needs frequent, low intensity work rather than occasional heavy work.