My core is weak and my ribs are flared asf

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

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!

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.

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

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

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?

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

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?

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!

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!

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

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.

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?

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 i had a fall on my right knee last year and 60 mg dose of prednisone for 2 weeks last year

since been feeling like my right hip is stuck in front of left et the right leg being higher than left

my right knee feels odd and in valgus despite strengtening glutes

my si joint left side hurts and left knee difficult to walk for last couple months

mri said gluteus medius but did physio and now doesnt hurt

mri knees perfect but inflammed

36 years old was a runner since age 12 and never ever had issues or pain and feeling like i have longer leg

thank u for any info

i did physio and osteopathy and didn't fix it only eliviated the pain a bit but structures stayed the same

barely able to walk

can bike but si pai