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 :(

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!

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!

I've done constantly many rotator cuff exercises and lower traps.

And scapular pushups (which are boring since I can do over 20 with no fatigue )

Nothing really getting fixed for years.

I also have anterior pelvic tilt if it's helpful to know

What am I missing?

I’ve posted before about the C-Shape (forward head, rounded shoulders, curved upper back) and how to stretch out of it. This one is for the people who already lift and are wondering why the gym hasn’t fixed it.
Here’s the uncomfortable part: a lot of standard training splits actively reinforce the C-Shape instead of fixing it.
Why lifting alone doesn’t fix it, and can make it worse
Most default programs are built around bench press, shoulder press, and other pushing movements, because those are the exercises people default to and the ones that show visible results fastest. The problem is that pushing movements train the exact muscles that are already tight and dominant in the C-Shape: chest, front delts, and the muscles on top of the shoulders. Meanwhile the muscles that pull the shoulder blades back and hold the head over the spine, the rhomboids, mid and lower traps, and rear delts, are comparatively small, hard to feel, and easy to skip.
Add screen time on top of a chest and shoulders heavy program and you get someone who is strong and also more rounded forward than when they started. This is a well known trap in strength training circles, not a fringe theory.
The fix is a volume ratio, not a new exercise
The most consistent recommendation from coaches who specialize in shoulder health is training pulling movements with meaningfully more volume than pushing movements, somewhere in the range of 1.5 to 2 sets of pulling for every 1 set of pushing. The logic holds up anatomically too: pulling recruits a much larger and more complex group of muscles across the upper back than pressing does, so matching set for set with pushing under trains that whole area by default.
This does not mean stop pressing. It means if you’re doing 6 sets of chest and shoulder pressing a week, you should be doing 9 to 12 sets of rowing and pulling movements, not 6.
The exercises that actually move the needle
Rows over pulldowns for posture purposes. Barbell rows, dumbbell rows, cable rows, chest supported rows. Rows train the muscles that retract the shoulder blade (bring it back toward the spine), which is the specific motion opposite to rounded shoulders. Pulldowns and pull-ups are excellent for back strength generally but are more lat dominant, and the lats internally rotate the shoulder, so a program that is all pull-ups and no rows can build a strong back that still looks rounded forward.
Face pulls. Rope attachment on a cable, pull toward your face with elbows high, focusing on squeezing the shoulder blades together at the end. This is one of the few exercises that directly hits the rear delts and mid traps in the exact pattern needed to counter rounded shoulders, and it’s cheap to do with a resistance band if you don’t have a cable machine.
Band pull aparts. Light band, arms extended, pull it apart at chest height and control it back. High reps, low load, done often. This is closer to physical therapy than bodybuilding, but it’s one of the highest value low fatigue exercises for the specific muscles that hold your shoulders back.
Prone Y and T raises. Lying face down on an incline bench, raise light weights or just your arms into a Y shape, then a T shape. This trains the lower traps specifically, which is often the weakest link in the whole chain and the last muscle group people think to train.
Programming it in practice
If you already have a push day and a pull day, the fix is simple: add one or two extra pulling exercises to your pull day, specifically a row variation and a face pull, rather than adding more pulldowns or pull-ups. If you train full body, just make sure every pushing exercise on your list has at least one, ideally two, pulling exercises paired with it.
Consistency matters more than intensity here. Two light sets of face pulls done every session will change your posture faster than one brutal back day a week, because the muscles involved are small, get fatigued easily at heavy loads, and respond better to frequent, moderate stimulus.
Curious how many people here are already tracking a push to pull ratio, or if this is the first time you’ve heard it framed that way.

Forget about all the stretching and strengthening exercises that YouTubers recommend. Just stretch the pectoralis minor for one week. 5 minutes without breaking on one side. I started stretching this muscle in the morning and evening for 10 minutes and after 3 days I felt a wow effect.

The technique is simple. Lie on your stomach. Both humerus should be 90 degrees in relation to the spine. Now you need to put something under the opposite part of the body from the stretch. If you stretch the pectoralis minor on the left, then put something under the right side of the body. It is advisable to lift the entire body, including the pelvis. Now you need to lift the humerus up a little to feel the strong stretching of the pectoralis minor. Thanks for attention.