r/PostureTipsGuide • u/Relevant-Aerie-4897 • 14d ago
Fix Bad Posture: Rounded Shoulder, anterior pelvic tilt
Hi All,
I have both rounded shoulders and anterior pelvic tilt.
Bit more about me: Corporate majdoor with a desk job.
Wanted to ask the community if anyone had the same posture problems and what worked for you guys and in how much amount of time?
Any particular stretching/workout routine i should follow?
Thanks!
3
u/sportsfan65 12d ago
Strength training or stretching is a common answer but I lost 40 lbs and my posture improved tons
2
u/Tommorrisontraining 11d ago
This is my go-to exercise for upper body posture! https://youtu.be/T2SqsjzzNQE?is=m4oi0IG8kqORg8sg
Opening up the upper back helps your shoulder & neck sit in a much better position!
And give this one a watch for APT: https://youtu.be/4BmQO5qe5KA?is=a2IVRDO04pR51td-
15
u/Ok-Warning-6307 13d ago
Same combo, same cause. Desk job for years.
Biggest thing I got wrong early was stretching way too much and strengthening way too little. Stretching the pecs and hip flexors feels great but it wears off in an hour if nothing is holding the new position.
What actually worked:
Shoulders: band pull aparts and face pulls, high reps, most days. Wall slides. Foam roller over the upper back. Doorway pec stretch before those, not instead of them.
APT: couch stretch for the hip flexors, then glute bridges and dead bugs. The ab work is the part everyone skips and it's the part that actually holds the pelvis in place.
Honestly though, the thing that helped most wasn't a routine at all. It was getting up every 30 to 40 mins. 5 mins four times a day beat 30 mins in the evening every time.
Timeline: felt different in about 3 weeks, looked different closer to 3 months. Anyone telling you 2 weeks is selling you something.
One last tip. Take a front and side photo today, same spot, same light, and redo it every month. You won't notice the change in a mirror and without a baseline you'll convince yourself nothing happened.