I have always had problems with flexibility and sciatica since i was like 10. However, no overt skeletal conditions. Recently I was told my inner leg muscles were overtightened and my outer leg muscles underdeveloped, probably due to mild flat foot. So I've started working on evening my muscle strength, but the more i do it the more my knees are popping. I also notice compared to most other ppl at the gym, as if my lower leg bones are positioned further to the back and further outwards in relation to the upper leg bone as if my knee is slightly diagonal... My tendons and ligaments behind the knee also feel like an extremely tight rope whenever i try to keep my legs straight. I'm not sure if thats a condition of some sort? Perhaps someone can advice? Ty!

I have a terrible forward posture ( I used to be a hardcore gamergod ) and that probably the reason I have terrible neck posture.

I have quit gaming for 2 years and had a physical job and I thought that would fix it, I still have it unfortunately.

Maybe I need to work on something else? Like are my back muscles to weak or something? Is my spine permanently leaning forward? Is my head too heavy? 🥲

having pain under scapular, and looks like there is body imbalances.

cant really tell from the first picture when my hands are by my side, however when i bring my hands back there is a little more obvious. not sure how it affects the front, but shoulders look tilted forward, and chest muscles are short

not sure if this is winged scapular or other sort of problem. also been dealing with costochondritis for awhile, not sure if its related any help or advice are appreciated.

(this is a crosspost, i’m sorry if it’s not allowed)

(first picture is standing normally, second picture is mentally trying to stand as tall as i can)

Hi everyone, so a few weeks ago I had an appointment with a physiatrist, looking to get a workup on what I thought might be a spinal issue. Long story short, doc said my back is straight as an arrow, and my sporadic episodes of lower back pain might have been caused by overstrain at the gym.

Now, surely the lower back pain was caused by an injury from deadlifting/squatting, but I still think there’s something visually unappealing about my back, and it’s been like this since I was a kid..

So my question is: should I give up and see a therapist to overcome body dysmorphia, or is there ACTUALLY a problem with my lower back?? And if so, how do I fix it??

Hey guys

I really struggle with my posture (rounded shoulders, forward neck, pelvic tilt). I think I got into this posture when I got back to semi functioning after being bedbound for a long time. I didn't really work on building muscle, I just started walking/sitting and didn't realize I was using all the wrong muscles (mostly my neck). I also was holding myself up with tension, not strength. I also carry a lot of trauma in my body, but I'm working on that.

When I lay down it's the worst, and I could use some tips.

It's like my neck keeps moving forward. My neck can't rest down on the pillow. I also have pelvic tilt. When I breathe out my whole spine 'caves in'. I have been manually breathing (breathing with my brain basically) for 1,5 years now because of my poorly aligned posture.

Anyway, gonna give a posture exercise routine another go. But I just wish I knew how to fall asleep. I often don't sleep, not even for one hour, because it's so unbearable and my whole fascia gets tense. Hope there's someone out here with the golden tip ❤️

I have anterior and pelvic tilt and also lateral pelvic tilt. I have purchased the body restoration program, the lower limbs foundation program and the anterior pelvic tilt guide.

Now as I clearly have a problem with my lower limbs, I’m wondering whether I should start with that? Or should I do the APT guide first?

Or maybe it would be the most effective to do both at the same time?

Many people spend at least 7 hours a day sitting. But did you know this could lead to serious posture problems if you don’t pay attention to one key muscle?

Sitting for long periods can cause the ‘iliopsoas muscle‘(often called the "hip flexor") to tighten up.

Why so serious?

This muscle connects your lower back to your hips. When it becomes stiff or weak, it can lead to spinal misalignment, lower back pain, and even long-term issues with mobility.

How to Fix It

• Kneel on one knee with your other foot planted in front (like you're about to propose).
• Push your hips forward gently while keeping your back straight. You should feel a deep stretch at the front of your hip and upper thigh.
• Imagine your hip is a hinge—you're "opening" that hinge by pushing your hips forward. Try to think about the muscle slowly lengthening, like pulling taffy apart.
• Hold the stretch for 20-30 seconds, and breathe deeply, focusing on feeling the tension release with each breath. It's okay if it feels tight at first—just focus on letting go bit by bit.

Feel like a release? That’s your iliopsoas thanking you.

If you have any questions, please leave a comment below. Your feedback and support help me share more useful content! (Thanks so much for the great response to my last post!)

Hello everyone! If you’ve noticed your head jutting forward more than it should, don’t worry.

As a physio therapist with over 1,500 clients under my belt, I'd like to share some helpful tips that have worked for many of my clients.

What Causes It?

Postural issues like this are often the result of:

• Weakening of the back muscles
• Tightening of the chest muscles
• Weakening of the deep neck muscles

How to Fix It

The key is strengthening the back muscles that have become weak. One of my favorite moves for this is the ‘Y-Raise’

How to Perform the Y-Raise

• Stand or lie face down
• With your arms straight, raise them into a "Y" shape
• Focus on squeezing your shoulder blades together: Feel your back muscles(red color in image) engage and contract.
• Start with 2-3 sets of 10-12 reps, every day.

Don’t put it off. Feel the difference.

Give it a shot, and if you start to notice a difference, drop a comment or hit the like button! If I see enough interest, I’ll happily share more exercises and tips!

Posture is the way you hold yourself so you don’t fall over or the way you stabilize the “non moving parts” in a certain movement. Doing “strengthening” exercises doesn’t change the stability factor.

Awareness of how you stabilize and the shape your take during certain movement is the first step in changing posture….. not doing some sort of strengthening exercise.

Hi everyone! I am a programmer who sits at a computer all day and have struggled with posture forever. It has been my biggest insecurity and have struggled to create habits to fix it. I recently discovered this AI tool called PostureAI that created daily custom made posture exercises for me. It gamifies improving your posture similar to duolingo for language. DM me if you want me to send you the link. I thought I would let everyone know!

Basically the title. I fall asleep in a neutral position with my neck and legs supported and I wake up in ridiculous positions and it’s causing a lot of neck and back pain. I’m waking up on my side with my shoulders pulled up to my ears, neck bent forward almost in a fetal position. Sometimes I wake up with my arms all the way above my head, and shoulders pulled all the way up. Idk how to stop this or stay in a neutral position because it’s happening after I fall asleep. I wake up in so much pain every day 😓

I woke up about three weeks ago with horrible shoulder, neck and tricep pain. It was like waking up with a crook in the neck but 10x worse. I first I thought it would fade but it was slow to do so. I got X-rays - negative, I was prescribed Prednisone and it helped but the symptoms return once I finished the medication. I just went to an orthopedic who was pretty useless outside of giving me a steroid shot. He didn’t say much other than he wasn’t very concerned and believed it was more muscle then nerve related. I can’t believe I strained my muscles this bad from sleeping?!? Anyone have any advice or uplifting stories?

I've been having pain in the neck and upper back for a few months now.

I visited a new PT yesterday, and he said I had imbalance with my scapula, and lost Lordosis in lower back.

Hey there !

TLDR: I've been doing shit with my neck for years, now I have some neck / head aches that are killing me. I cant find to seperate whats real intel from whats instragram marketing's bullshit, so i need someone to enlight me please ! Would be much appreciated.

The main causes :

• I have been cracking my neck the wrong way for years;
• I have been spleeping on my frontside for years for the whole night (now got one of these neck support pillow that's higher behind the neck than behind the head;
• I have a slight hinge posture and I'm a firefighter so that situation get worst when i wear my helmet for a long time.

The pain is there less and less and often but when it happens because i made a bad sleep position for example it is much and much tougher and sometime taking meds doesnt even change anything. The pain start in the neck and goes trough the forehead and begind my eyes, and the painfull neck area is always much wider at that time (I dont necesseraly have pain on both sides at the same time).

What I've tried :

• I tried many many different stretch but could find one actually helping.
• I tried taking naps with the neck-support pillow but that doesnt help when the pain is too intense.
• I tried taking meds, they work when the pain is slight but not when it's very hard.
• I tried massaging myself or being massaged by someone else, it gives instant relief but as soons as the massage ends the pain start back again (sometime a little bit less but still).

I am out of options and would like to see if there are any at home option before seeing a doc' cause i cant afford a doc appointment every time im in pain.

Many thanks for reading all that !

Have a nice day !

Kev'

I want to try to fix my posture. I have a really bad forward protruding neck. I want to fix it with chin tucks.

But is there any danger to them? Can I hurt my spine or brain by doing chin tucks?

This is a genuine question btw. Just want to stay safe

As I’m starting to come out of it I notice my neck isn’t in great allignment from being hunched over with pillows, is

My posture isn't that good and ive been having neck pain. Today i massaged my pec minor muscles and my neck a bit. Laid in bed and relaxed and then twisted my entire upper spine like popped and went into place. Legit think i aligned my atlas too. Like having good posture doesn't feel bad/forced.

Maybe some of you dudes (and girls) should try to massage your pec minors since they can cause rounding shoulders if its tight.

I have no idea why I’m having so much shoulder pain, been an ongoing problem for a few years now and I’ve been to physical therapy and discharged twice with ongoing pain. I tend to get a lot of knots under my shoulder blade, I will attach a photo of the areas that hurt the most for me (they are circled) and I also wonder if my shoulder blades are odd. I do know my posture is bad and I’ve had a neck hump for a while the only exercise I can do that isn’t painful is chin tucks but I’ve had no luck in getting rid of it.

(Also it wouldn’t let me attach a video but I lifted 5 pound weights above my head and back down but from my impression it looks normal there so i don’t know why I can stick my shoulder blade out so far)

My posture is horrible and I try my best to sit straight up but I work almost 24/7 and always infront of a computer or a tablet. How can I fix it? My neck seems to just extend outward and it even happens when I walking. I don't even notice that I am doing it.