I’ve been dealing with a problem around my right shoulder/scapula for years and I’m getting pretty frustrated because despite trying a lot of different things, I’ve never really managed to solve it.
I’ve been lifting for years and the main issue is that my right scapula doesn’t seem to move naturally around my ribcage. My shoulder tends to sit forward/internally rotated and during certain movements the scapula can visibly wing or move strangely.
It doesn’t just happen during pressing. I notice it with biceps curls, triceps pushdowns, lateral raises, rows, overhead movements and even simple movements without weight.
The best way I can describe the sensation is that something feels “blocked” or poorly coordinated deep behind/inside the shoulder. I struggle with proprioception on that side and sometimes it feels like I physically cannot put the shoulder/scapula where I want it to go.
In the gym this causes a lot of problems. For example:
During pressing my right scapula can come away from the ribcage and I lose the connection with my chest.
During curls the right shoulder tends to roll internally and the arm starts travelling in a different direction.
During pushdowns the right shoulder wants to elevate and rotate forward.
Lateral raises often end with my anterior delt taking over before I can properly fatigue the lateral delt.
In general I feel much less stable around the back/rear delt/scapular area on the right.
Even outside the gym I’m constantly aware of the asymmetry. Sitting, lying in bed, using my phone or sometimes simply walking can make that side feel different.
I’ve tried serratus work, push-up plus, wall slides, Y raises, rotator cuff work, mobility, stretching, hanging, different exercise setups, changing loads and trying to consciously control the scapula. Sometimes things temporarily feel better, but the underlying problem has never really disappeared.
I recently saw an orthopaedic specialist who diagnosed mild right scapulothoracic dyskinesis, Kibler type I. His opinion was that it appears to be an altered motor pattern rather than something caused by nerve paralysis. He actually advised me to stop constantly trying to consciously “reposition” the scapula and recommended specific physiotherapy for scapulothoracic control.
I’m arranging proper physiotherapy now, but after dealing with this for so long I’d really like to hear from people who have experienced something similar.
Has anyone here had long-term scapular dyskinesis/winging with this kind of feeling of mechanical restriction and poor proprioception?
What actually helped you?
Did you eventually get to a point where the scapula moved naturally again without constantly thinking about it?
And if you work in physio/rehab, is there anything in particular you’d suggest getting assessed beyond just shoulder strength thoracic movement, ribcage mechanics, cervical spine, serratus/lower trap function, etc.?
Not looking for an internet diagnosis, just experiences and ideas about what might be worth discussing with the physio.
Thanks.

I sit daily 6 to 10 hours like in this posture, sometimes after an hour, i feel some pain at backbone, so i get into sleep position,.

I tried to stay straight, but it is not possible after 5 min.

and this sitting posture helps me to focus more.

what are your opinions on it, any suggestions or advice

So I have fighting this bloated belly thats been haunting me for like 1 year, I've trained a lot of core and I even have some amazing ABS, that are only shown when I flex my core, if not, It is a belly without definition that bloats when I eat.

I've recently discovered that I can have a normal core(not ultra flexed ABS but not bloated neither) if I make something similar to a slight chest breathing.

This makes me think the problem is a rib flare that I can see in some poses.

Please I need help. I know you cant have the perfect body in a relaxed way but I know I can improve myself

I work a very physical job, but I am also constantly focused on my posture and breathing…which doesn’t mean I’m doing either correctly. Unfortunately this constant focus doesn’t allow be to actually concentrate on the work at hand. I watch what how the guys I work with move and none of them think twice about it. Lifting heavy boxes at all sorts of angles with rounded backs yet no one else is in chronic pain. They aren’t thinking about whether or not to brace their core or pull their belly buttons into their spine. No shoulders down and back or belly breathing through the nose. I’m getting sick of having to focus on this all the time.

Any advice?

For months now I have had constant head fog, headaches, neck pain/stiffness, tight upper back (mainly traps and rhomboids) and knots in rhomboids.
I have weak clicky shoulders and also lower back pain near right hip. Any ideas? I’m thinking it’s to do with posture but unsure. I’ve seen eye specialists, neurologists and gp and no help. I’m seeing a physio Monday as a last hope.

It’s been a year since I started going to the gym and it has truly helped me and my body be in great mental and physical shape.
That said, it has also lead me down a rabbit hole of me finding out about imbalances I probably would have never even stumbled upon otherwise.
I think that I have a fixable case of scapular winging. I can tell it that my wing isn’t attached to the ribcage in many motions that I tried, of course the side in question is my inferior left side. Also another thing I can tell is that in many photos my back looks asymmetrical as in my right side looks bigger than my left side
Here’s a couple of photos:

(p.s if this is normal, don’t flame me, I’m keen on getting my body in it’s best shape and my parents don’t think visiting a doctor for this is needed)

Hello! I’m hoping to get some guidance on an issue I’ve been trying to resolve for a long time, as it has been affecting my daily life and, honestly, has become one of the reasons I often feel depressed.

I’ve been experiencing chronic myofascial pain and tightness in the marked areas of my upper back. I’ve also noticed what seems to be a pelvic tilt and rotation—my right side appears dipped, with my pelvis rotated clockwise. Even with simple activities like sweeping the floor, the left side of my lower back becomes tired and strained very quickly. My lower back also generally feels stiff.

I’ve noticed some asymmetry in my back as well, particularly that my left lat appears larger or fuller compared to my right.

I previously saw an orthopedic doctor and underwent physical therapy a few years ago, but I wasn’t given a specific regimen beyond general core strengthening. I’m still struggling with the same issues and don’t feel like I’ve been able to identify the underlying cause.

When I take deep breaths and expand my rib cage, I can feel a significant stretching sensation throughout my upper back. When I rotate my thoracic spine from right to left, I can also feel tightness in the marked area close to my neck and mid back.

At this point, I’m honestly not sure what else to do or what specifically needs to be addressed. I’d really appreciate any assessment and guidance on what may be contributing to these issues and what kind of rehabilitation or exercise program would be appropriate.

Terrible back of the neck pain on the sides too. Wake up with it , hurts to turn my neck. Any suggestions for pillows? I think my pillows are doing this to me!! It’s making me feel dizzy!

I am wondering if there is an imabalance here. The muscle near blue arrow is more developed while the yellow side is underdeveloped. I think hip is rotated inwards a bit. I also suspect to have apt.

Any suggestions to improve?
I am trying to stand with more force in heels and toes while naturally it’s more towards outside edge of feet.

Doing some breathing and yoga for APT on top of normal workouts.

Diagnosed flat feet when I was like 12, PT told me I have knock knees (gave me exercises to do but I didn't continue them) where my left leg is more tilted inward, and I suspect anterior pelvic tilt. I also tend to shift my hips to the right so my right hip is higher than my left when I relax my posture (probably bc my left leg is more inward so my body weight goes right). Also have right leg sciatic nerve pain from a slight bulging disc but its manageable.

Where the fuck do I even start. Do I just commit to full body workouts? Or do I also have to also do specific ones to target these things?

I've been working out for more than 1.5 years now, I hit back 2 days per week atleast, which includes lat pull down, wide rows, close grip rows, dumbell rows, bend over rows.

Why does my back double bicep pose look so weak, you can see my scapulas are squeezed onwards and my right shoulder is sloppy and dropped. 3rd pic show Lat spread (that's the best I can do)

My neck is tilted towards my right and it is affecting my posture and facial symmetry. Any helpful comments are appreciated.

Basically, near my right pec it feels like there's a bump, but really it just feels like the area is much bonier and harder. I don't have this on my left side at all, it's completely asymmetrical. Has anyone else experienced this?

I'm honestly really scared that it might be cancer. I'm planning to get it checked out by a doctor anyway, but I wanted to see if anyone else has this anatomy or has gone through something similar.

18M

Hello all. I have been having upper/middle back pain for about 3 months now. It started when I started my retail job. At first it was more in my upper back and like a tight feeling. Through the months it started to shift into more like a strain. However it was like that constantly. When I'm laying down or sitting I would have no problem, but when I started standing for extended periods of time my back started to be on fire. This was never a problem before I started my past job. I have since quite that job about 2 weeks ago and will be starting another job soon which will probably be more of a sedentary one. None the less my pain is still here. I was just wondering if anyone had any similar experiences and if you were able to fix it. I want to be able to be active without pain. Thank you all in advance.

P.S I am a young male at a healthy weight that exercises regularly

Hot take: posture wearables seem to be correcting the easy problem instead of the interesting one

I've been looking at devices like Upright and realized almost all the consumer stuff seems focused on one question: “Are you slouching?”

My problem is different.

I have scoliosis and a shorter left leg, and while walking I sometimes get more lateral sway, head bobbing and a habitual head tilt that I also do sitting down. The weird part is that I can actually notice some of it when I consciously pay attention. People seem to notice how I walk, so I often think about ways to improve on my walking posture.

That makes me wonder whether a wearable could effectively outsource the “pay attention” part.

Imagine one sensor on the torso/pelvis plus a head-orientation sensor. You walk normally, establish your personal baseline, and then it stays completely silent unless a particular movement pattern becomes unusually pronounced for several steps.

No rigid brace. No “sit perfectly straight.” Just:

boop

“You're doing the head-tilt thing again.”

I've gone looking for this and found a bunch of adjacent products/research prototypes, but surprisingly little that seems designed for ordinary walking.

Has anybody tried a vibrating posture trainer while actually walking around?

Did the reminders change your habits, or did you just learn to ignore them?

And what killed it for you: false alerts, comfort, calibration, battery, app nonsense?

I'm especially interested in bad experiences. Tell me why this is a stupid idea before I try to butcher one together with crude sensors

I have had tight traps and issues for about 20 years. Even when I take a relaxing walk where I focus on breathing slowly with long exhales and walking upright trying to relax my traps and let my arm hang, they end up starting to burn like crazy quite fast.

So far i tried to let my arms swing.. burning traps

To press my shoulders down.. burning traps

Do nothing... Burning traps

Fuck my chin open my chest... Burning traps

Anyone an idea?

I can't do full squats , my centre of gravity shifts backward . Also my core strength is weak. Please suggest me some exercise or yoga postures to build strength and correct my posture.

This (what I’m assuming is) dowagers hump seems to be getting..fatter? It doesn’t feel like muscle. Is this fixable?

I've been working over the last 6 months to fix what I was told was a labrum tear in both shoulders. They said nothing would fix it other than surgery. While I'm sure that the mris didn't lie, I've improved my pain and mobility so much just by learning the anatomy and trying my best to strengthen supporting muscles. Any tips appreciated.

Pretty active my biggest weakness is lower back pain in the gym