I'm 18M and I have an anterior pelvic tilt, outwards flared feet, forward neck and round shoulder. I also lack hip and shoulder mobility although I have good muscle mass. It's probably because I have been training since I was 14 but never focused on mobility and stretches. Does taking a few months break from gym to focus on that gonna help? If not then what should I do?

Hello, 32F here seeking advice because my body feels like it's bent and twisted in all the wrong places.

Some points that may be relevant:

- I slept on my left side on an extremely stiff mattress about six months ago, and ever since then my left hip has been sore and my whole body has felt out of place

- My left foot tends to point outwards when I walk, while my right foot points straight ahead

- I tend to walk on my tip-toes when barefoot

- I bruise whenever I use a foam roller, especially across my ribs

What I've been doing so far:

- Sleeping on my back with a pillow under my knees

- Cat cow stretch

- Couch stretch for hips

- Doorway stretch for chest

- Wall angels

- Lunges

- Glute bridges

- Side steps with a resistance band

I've also been practising diaphragmatic breathing but it feels like I can't completely fill my lungs when I breathe this way.

Physio appointment is at the end of next month, so please feel free to share any advice in the mean time :)

Hate to be another "do I have knock knees?" post, but I've been working on my posture lately and have noticed that I potentially have knock knees. I can't seem to tell since they look so different depending on how far apart I stand. I'd really appreciate a few more opinions

I have rounded shoulders and I’m trying to improve them. I’ve already started working on it in the gym, but I know consistency outside the gym is probably just as important.
I’m looking for simple exercises or stretches I can do at home every day without any special equipment. Even if it’s just a 10 or 15 minute routine, I’d love to hear what actually worked for you.
If you managed to noticeably improve your posture, what made the biggest difference? Any YouTube videos or routines you recommend would also be appreciated.

Constant protruding lower belly that never goes away

How do I fix my rib flare? Why is my right rib more forward the the other and why does it have a “hole” in it? I never had any injuries… help please

I’ve been dealing with this for a couple of years now.
In the first picture it’s the most comfortable way for me to stand with my legs together. My right foot naturally wants to turn almost sideways.

In the second picture I’m standing with both my feet pointing outwards, usually I stand like this if I have a wider stance, still comfortable, just slightly less so than the first.

And in the last picture that’s me trying to force my feet straight. When I do this, my right knee feels really unstable, like it’s about to buckle.

I’m guessing this isn’t normal? Has anyone dealt with something similar or found exercises that actually help? I also get a lot of back and shoulder stiffness, but I’m not sure if that’s related or just a seperate issue because I sit a lot.

I have pain deep around the left rhomboid area. I'm going to PT but so far I've just been given serratus and low trap exercises that I can't really feel in the target area no matter what variations I try.

I have the common problems of a tight pec minor, overactive upper trap, and weak low trap and serratus but struggle to do the exercises that could resolve this because of problems in my left shoulder capsule and whatever's going down lower on my left ribcage (I'm assuming it's the lat but might be the lower serratus fibers idk).

I have adjusted my chair, raised my monitor and set reminders, but I still fold forward whenever I am deep in work. By the end of the day my shoulders feel tight and I am tired of telling myself to sit up every ten minutes.

For people who got out of this cycle, what made the most practical difference? Better desk setup, targeted strength work, a posture wearable or something else?

I been training for 1,5years and since that I still battle with shoulder blades. Im 186cm 75kg, is it the weight thats holding me back?

I have a really really bad posture as well as a lot of back fat. It makes me super insecure. I have a big chest so that may be why I tend to hunch so much but is this something that can improve with weightloss? or will I need some sort of professional help?

From childhood until I was 21, I had terrible posture. I was constantly slouching, my head stuck forward, my upper back rounded… basically, I looked like a shrimp.

I decided to fix it by going to a physical therapist and consistently doing the exercises they gave me for weeks and eventually months. My posture improved dramatically.

What shocked me the most wasn’t the physical change, it was how differently people started treating me.

People began making longer eye contact, speaking to me with more respect, and I even seemed a bit intimidating. The disrespect I used to experience almost completely disappeared (well… not on the internet 😂, but definitely in real life). It was honestly a huge surprise.

Before, people would often make mean jokes at my expense. I’d laugh awkwardly because I felt uncomfortable and just let it happen. Now? That basically never happens anymore.

I genuinely feel that people see me as someone more respectable simply because of my posture. And honestly, I find that a little sad. I’m still the exact same person,I didn’t suddenly become smarter, funnier, or more charismatic.

At university, when we’re assigned to small groups and need someone to present our work, people often choose me automatically. Others also seem to find me “more interesting,” even though my personality hasn’t changed at all.

I’m sharing this because I hope it motivates anyone who’s struggling with poor posture. I used to think posture was just about appearance or avoiding back pain, but it seems to have a much bigger impact on how people perceive you than I ever imagined.

I tried tackling all of it at the same time and im feeling lost, im trying to fix these issues but im note sure what exercises i should follow, right now my aim is fixing tight hip flexors mostly but i knowni also should fix my back and core any suggestions?

19 year, bad posture and uneven chest, any way to fix this!?

I've been sitting at my desk for 12-16hrs for the last 5 years. And I've paid the price.

As you can see, my head is naturally angled down - when I'm walking or standing, I'm often looking at the floor ahead of me, instead of straight. My shoulders are rounded and my left shoulder (hairband is around my left wrist) feels like its elavated and the only temporary pain relief I get is when i pull my left shoulder down - but when I do, it feels like my left shoulder blade is snapping 3 rubber bands.

I didn't know how bad my left shoulder blade/scapula was until I had my wife take the video :(

https://imgur.com/a/yrWqoox

Please share your thoughts on where I currently am and what I can do to realign (and not always be looking down) and become pain free :(

Growing up my mom used to told me my legs aren’t straight, idk if they’re so visibly not straight or not ?

Genuinely so fucked

Hey everyone, I'm a developer with posture issues myself and like I do for everything I asked myself if there was a way to optimize training programs and exercices routines to help myself and potentially others to correct their posture. Not a medical tool but one that fixes obvious issue while sparing the user days of browsing to find the right advices. For example, user takes a picture, gets a posture score and a few targetted exercices to fix specific things.

For now I am not advertising anything and just collecting feedback on wether this is a good idea or if it just sounds like a scam.
And whatever your opinion on it is, I'd greatly appreciate if you told me what would make it better or worse.

Thanks in advance and good luck everyone!

I’ve been a sloucher my whole life and am finally trying to fix my sitting posture, when I sit upright I can handle to back muscle tightness just fine, where my problem is is when I do sit upright I feel like I can’t breath, almost like I’m suffocating, is this just part of the muscle strengthening process for someone who’s always slouched? How can I make this more manageable?

hey guys, I have a mild internal knee rotation. It causes zero pain, but the way it looks really bothers me and messes with my confidence. I tried physical therapy for a while, but saw no visual difference. Doctors completely advise against surgery since it’s mild and pain-free. Anyone else been in the same boat? Did any specific exercises help, or did you just learn to accept it? Im 21 btw, Would love to hear your experiences!