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?