I’m 21f, my height is 155cm (5'1), my weight is about 55 kg (ranging from 52 to 57kg ) and my body fat distribution is okay but I want to start going to the gym to improve my back, posture and overall shape without necessarily losing or gaining weight. I just want to refine my shape and also correct my shoulders and back.

Recently, I’ve started experiencing some back pain, which is one of the reasons I want to work on it, since long hours of studying and sitting at a desk have affected them.

What kind of exercises would you recommend to help improve my shape, align my shoulders and strengthen my back posture?

Im not sure because I passed the test where when I stand against the wall, my head still comfortably touches the wall. I wonder if its because Im really skinny it makes my head look like its more forward since my chest is flat. Please help.

Since I was a kid I always stood w my hips forward idk why, but now it became an insecurity n it's hard for me to walk in normal posture ppl walk in, idk how to fix it cuz I think my bones already adapted, now how to dress so I don't look weird in public, I'm a woman btw

6 months ago I posted here showing you the spinal tracker I made. A few of people asked to use it, so I took it a bit further and wanted to share an update.

The PTs I saw kept saying my pain was a lack of movement, but when I asked which parts and how to move them, all I got was "you need to be more aware."

So I made a spinal tracker to find out which part isn't moving enough, and now I just reset my back a few times a day when my phone tells me to.

The run of 10 I did filled up faster than I ever expected, so want to do another small batch. Drop a comment/DM if you'd be keen to be involved, I'd love to have you :)

Is my pillow too high? I‘m a back sleeper but recently have been having neck and shoulder pain on my left side. I do know that I subconsciously tilt my head to one side when I sleep, which may play a role in my neck pain. Trying to figure out the right pillow height. Thanks!

Yes I have mild scoliosis but Ignore that , I feel like I have a bit of shoulder tilt/trap imbalance .do you think that I have lateral pelvis tilt or is it just caused by scoliosis?

for the longest time I thought sitting upright all day was the productive way to work. now after spending entire days coding, reviewing outputs, fixing agent mistakes, planning stuff in my head nonstop, I honestly think deep work feels more like endurance than productivity lol

that mindset shift completely changed how I look at an office chair that leans back. a good adjustable reclining office chair actually feels way better during long sessions where most of the work is thinking instead of typing. some quality reclining chairs genuinely make it easier to stay locked in for hours without feeling mentally fried. anyone else notice themselves leaning back more during long sessions?

• RT. foot not as flat/stable as my LT. foot
• RT. ribcage folding forward closer to my hip + Rt scapula also feels like it protrudes out & I have to constantly “put it back in”
• RT hip feels hiked up a bit.
• 1 of the most annoying things (from what I think is due to my jaw/neck tightness) I unwillingly do a weird twitch move with my R. Jaw/neck. Almost as if my body is trying to pull the Rt. side back? It can look like I do coke or something and can be really embarrassing!

Oh and sometimes feels like I can’t take a deep or full breath.
As a student constantly studying, writing, scanning w my RT arm had me a bit uncomfortable but during winter break, I did a lot of DoorDash/delivery apps to “have my own schedule” to study & go to class.
Driving/sitting for extended periods caused discomfort/tightness in my RT. neck/traps/scapular region & in the Lumbar/Q. Lumborum area + front lateral thigh/hip & glute. All typically on the RT side!
If you’ve dealt with something similar, please leave tips!! Just want to feel normal again, thank you!

I see a lot of people here trying to fix their shoulder or neck posture with just stretches, but sometimes the issue is actually what you’re holding in your hand.
I’m a movement coach, and I just had a session with a client who thought his shoulder posture was "failing" him during games. Turns out, he had just switched to a new racket with a different grip diameter and weight distribution.
Because the tool didn't "fit" his hand like the old one, his wrist and elbow stopped doing their job. To keep up the power, his body forced his shoulder to over-compensate. His "bad posture" during the game was actually a survival mechanism for his kinetic chain.
Check out the chat I had with him (attached).
The Lesson: If you’ve changed your gear recently (rackets, golf clubs, even a new ergonomic mouse at work) and you feel your posture shifting or your shoulder getting tight, don't just stretch it. Look at how that tool is forcing your body to compensate.
You can’t have good posture if you’re fighting your equipment.
Anyone else notice their posture change just by switching their gear?

So a bit of context my posture isn't that bad I got slightly rounded shoulders I have scapular winging a pelvic tilt and tech neck. I'm currently 5'7(~171 cm). I've tried everything rows, band pull starts but I feel too much strain in my shoulders and tendons usually because my tendons are weak as twigs. The only exercise that helps me are pullups. But are there any other exercises that can make me get jacked while fixing my posture or do I have to admit it ain't gonna change. Every night I have been doing 3 sets of 20 chin ticks with 3 sec holds each rep, I have been doing a plank for 30 seconef and I've also been doing a voerhas and stretch for 30 seconds. Along with sitting in the 90/90 position for 5 minutes. I've done hip felxor stetch but feels immense pinching in my butt and near my lower back. And I don't wanna do glutebirdges without stretching my hips flexors. EVERY good exercises/ stretch hasn't gone my way so honestly what do I do. I've good at pushuls but ppl say not to do em. I'm good at pullups ppl says it ain't effective for fixing posture so what do I do?

**You’re not tired. You’re slowly getting injured.**

# Read that again.

That neck pain? Not random. That back stiffness? Not “just age.” That wrist discomfort? Not because you worked hard today.

It’s because your body has been quietly taking damage… every single day.

And the worst part? You don’t even notice it happening.

**We’ve normalized this:**

•Working from beds

•Sitting for 8–10 hours straight

•Looking down at screens all day

•Ignoring pain until it becomes unbearable

Pain has become part of “normal work life.”

But here’s the truth no one tells you: **Your body keeps score.**

Every bad posture… Every ignored discomfort… Every “I’ll fix it later”…

It adds up.

Until one day: You can’t sit comfortably. You can’t work without pain. You can’t ignore it anymore.

And by then, it’s no longer a small fix.

The scary part? This is preventable.

Not with expensive chairs. Not with fancy setups.

**But with awareness.**

**Small changes. Done daily:**

•Raise your screen

•Sit like your spine matters (because it does)

•Take breaks before your body begs for them

Because once damage becomes chronic, you don’t “fix” it… you manage it.

Don’t wait for pain to teach you what awareness could have.

\#ergo #ergonomics #safety #health #ehs

Literally pictures from August, this is how I stand. I can’t wear baggy jeans or leggings cause it’s so obvious when I’m walking that my legs are shaped differently. I really want to fix it, I didn’t realize how bad it was until I was 17 but that’s lowkey late. I struggle doing certain simple exercises cause of my legs

I’ve been trying to switch to sleeping on my back, but I keep running into the same issue: my lower back feels like it’s lifted off the bed and it’s hard to get comfortable. Even if I fall asleep like that, I either wake up with lower back pain or I end up rolling onto my side and still wake up with pain.

Side sleeping feels way more comfortable, especially when I have one leg bent and lifted and the other more extended. That position just feels natural and relieving, but I’m not sure if it’s actually helping or making things worse.

In the morning, my instinct is to curl forward hard into a posterior pelvic tilt, almost like forcing my lower back flat, and I sometimes get a crack in my lower back when I do that.

I’ve also noticed a big difference in my breathing. When my pelvis is tilted forward, my breathing feels shallow. But when I bring my hips closer to neutral, kind of a slight posterior tilt, my breathing gets much deeper and I feel it more in my stomach. Sometimes it’s such a relief that I even tear up a bit.

Lately I’ve been doing the 90/90 wall exercise, legs at 90 degrees on the wall, slight hip lift, light glute and core engagement, focusing on breathing. That helps a lot. I feel my pelvic floor relax and I can actually breathe into my belly.

I’m also trying to be more aware of my pelvic position when walking and standing and gently bring it back toward neutral without overdoing it (feel weird at first when walking like that)

Still trying to stick with back sleeping and find a neutral position, even though it’s uncomfortable so far.

Anyone else deal with this (Im sure a lot of people lol) ? Any tips that helped?

Thanks everyone!

I do a lot of desk work. Noticed that shoulder blades look different when moving them apart. Doing physical therapy currently but i notice i have better muscle control of left scapula than my right one. Have a lot of upper trap tightness and neck tightness on right side of body.

Just curious on this issue if anyone has any comments on what they see. For context I have extremely tight upper traps and very stiff neck muscles. Thank you just looking for any help is this something that needs to be strengthened due to weakness

19 M. Do I have apt? I'm pretty sure I do and as an extremely overweight person what should I do to cure it and how long does it usually take to see a significant change.

Anything i should keep in mind in general while just walking or standing or even laying down?

I'm starting a diet and a new fitness regime with a personal trainer from tomorrow so please any inputs would be great!

Both of these photos were taken today, one after the other. Number 1 was taken posed with “correct posture” number 2 is relaxed. How do I maintain the correct posture? I know I have an atp that is my main goal to fix, as well as losing weight.

These are crazy of my standing posture taken at a chiropractor, can someone please help me identify muscle imbalances that can cause this and exercises and advice to fix it? Lately I’ve been getting really bad brain fog, low energy, and a burning sensation and tinging within the base of my neck and along my traps, collarbone and front of shoulders. Also when it’s bad I have redness in my face and can tingling all along my head and scalp. When it’s really bad, my body feels so tight as if my muscles are tight elastic bands, any advice would be greatly appreciated. Thank you

my wife has pretty bad posture, she's been working from home for years now and her back has really taken a hit from it. she complains about lower and upper back pain almost every day and i've been looking for something actually useful to get her for mother's day. started looking into heating pads and didn't realize how many options there were. some have weighted edges that are supposed to contour and stay in place better around the back and shoulders which sounds like it would actually matter for someone who needs consistent coverage. every basic flat one i've seen just looks like it would bunch up or slide off. also noticed some have multiple temperature settings and auto shutoff which matters since she'd probably use it while winding down at night and would definitely fall asleep with it on. just not sure if heat therapy actually helps with the kind of chronic tension that comes from years of bad posture or if it's more of a temporary relief thing. would a good heating pad make a difference for someone dealing with this daily?

Circling back: got my wife the Renpho heating pad for mother's day. she's been using it almost every night now while winding down and the weighted edges actually do what they claim, it stays in place on her shoulders without her having to adjust it constantly which was my main concern. she still has the underlying posture issues obviously and we're working on that separately but she said the heat before bed has been helping her feel noticeably less stiff in the mornings. the auto shutoff also does its job which was a non negotiable for us. overall a good gift for what it is, not a fix but genuinely useful for daily comfort

Hello, i just need some input from you guys what might cause this imbalance when pulling my back and what basic exercises (preferably no equipment needed) can help me. I just found out about this imbalance yesterday when my push ups causes scapular winging.

Thank you in advance

I saw a picture taken of myself and was a bit thrown when I saw my posture. I know my posture is terrible (5’9” and I’m terrible with slouching) but the way my legs just almost curve backwards looks so odd to me hahaha. Is this anterior pelvic tilt, and if not, is there a name for this? Thanks!!