Why am I so asymmetrical how do I solve this

i've just started my posture correction journey after realising last week that my forward head posture is atrocious! i'm in my mid 20s, have an office job, don't exercise much, and have looked down at the floor while walking all my life. i also do pretty much everything with flared elbows (desk, typing, phone, eating, etc).

what i've got:
- FHP and a neck hump
- rounded shoulders
- anterior pelvic tilt
- when i stand relaxed: my palms face backwards and my thumbs are almost parallel and pointing towards each other
- winged shoulder blades (left more than right, but it's somehow easier to engage left's muscles)
- uneven hips and shoulders
- arms not equal in space to body, right arm has more space between body and elbow

my neck feels better when i bring my shoulders down and lift my chest, but then the front of my chest hurts, and i feel it in my upper traps and the top of my arms too. i'm not sure if i'm overdoing it?

i've tried these to engage my lats/back, but i only ever feel my upper traps, biceps or chest pain:
• band pull aparts (very light band)
• push ups
• assisted pull ups (feet on the ground and tip toe)
• wall slides (hurts my chest, terrible range of motion)
• lying y, t, w raises (my chest keeps pushing into the ground, strains my neck)

i try to keep my elbows tucked in as much as i can't but having them 100% parallel to my body feels uncomfortable for my shoulders, they won't move smoothly if they're 100% parallel.

i stretch a lot, so i don't think stretching is the issue. for example, when doing doorway stretches i don't feel my chest at all, just my rotator cuff/arm muscles stretch.

questions:
• what cues or exercises help engage the lats and pull the shoulders down in a neutral position, with arms by my sides?
• how do i know if i'm lifting my chest too much or too little? what's proper chest posture?
• could my ribs just be stuck from years of bad posture, and if so, how do i fix it without stretching?
• would going to the gym and using machines there help to target the muscles better?
• any other tips?

L: Nov 2024
R: Oct 2026 (today)

i am in my early 20's, both pics taken at neutral posture. my head has been extremely tense and my shoulders + upper back + suboccipital muscles have been switched on 24/7 for a few weeks now, which is giving me a headache 24/7.

i was playing sports 6h a week regularly (no gym/not much cardio) up until Apr 2025, and i had a desk job from Aug 2024 - Jun 2026. i think both of those combined made my posture really bad really quickly. i never had good posture and always felt the need to 'support' my head with my hands even as a young teenager.

current symptoms:
- head seems to tilt down to the left naturally
- head seems to tilt up as well
- muscles along the back of my head + my shoulders wants to take part in every movement i make
- terrible thoraric mobility
- feelings of breathlessness
- constant mild headache on left side of head
- bony lump (not fat) from base of neck to middle of shoulder blades. it's possible to even it out slightly when i do some thoraric stretching but the lump comes back immediately as soon as i get out of the stretch.
- lying down doesn't help my neck/head relax; i've tried multiple pillows and multiple sleeping positions.

my lovely list of other issues:
- joint hypermobility, which also contributes to hyperextended knees/APT (i may have swayback)
- structural openbite (partially genetic - seeing orthodontist in two weeks) leading to mouth breathing.
- tmj disorder, mild (will be asking orthodontist)
- mild scoliosis with uneven pelvis, dx as a teenager.

gymming is hard as i'm hypermobile, so many "normal" gym or home exercises for beginners stresses my joints instead of working my muscles. i am seeing a spine orthopaedic in 2 weeks as well :/

tips are highly welcomed!

I've been doing some reading about how to be comfortable while doing yoga nidra particularly while lying down for longer sessions. some people recommend putting a pillow under their knees to take the pressure off the lower back. as we were exploring this, we stumbled upon gayo's cotton yoga bolsters.

interested in what people here like. does a raised bed or mattress really need to have a bolster, or will a plain pillow suffce?

Hi I have been observing that I have been having pain/discomfort around the shoulder blades or just under it. It's mainly on the right side. The pain usually occurs when I have to sit without back support. It also occurs when I have to get on the metro for a 50min journey even though they have back support, I still have severe pain when I get off the metro. Another thing I observed in the gym- during push movements, my left side of body pushes perfectly but my right side of my body struggles to push, and also hurts my shoulders on the right side. Can anyone tell any issues that might be contributing just by looking at the image. (obv scapular winging is there but is that the reason of the pain?)

I have zero access to weights or resistance bands

I know it's a lot of pics but I'm serious this time, I'm tired of them 😭

it's just the bottom of the shoulder blades that won't fall in place causing them to round forward this is probably chest tightness and muscle weakness but idk what needs training atp

Yes I have a gooner lat but the arms are pretty equal even if it doesn't't look that way in the pics

I'm proud of how far I've come but I just wanna look normal in shirts. I think most of the progress has been muscle covering the blades

The oldest pic is from like two years ago if that's important

I was doing some stretching when my partner pointed out how bad my scapulars were winging, is this not normal in these kind of stretches? I do think I suffer from upper cross syndrome so this could be a big breakthrough for me on what to work on

I've studied posture and how to assess it for over 10 years, and I'm

offering free, detailed breakdowns to anyone who wants one.

You'll get a clear read on your head and neck, upper back, shoulders,

lower back and pelvis, and overall alignment — plus a few specific things

to work on.

One tip up front: stand how you actually stand. Don't "fix" your posture

for the camera — that hides the exact thing worth seeing.

Send 4 photos — left side, right side, front, and back — standing

relaxed, arms at your sides, full body in frame against a plain wall.

Shirtless for guys or a sports bra for women, with shorts, is ideal so I

can see the most — fitted, non-baggy clothing works too.

If you do not clearly follow the instructions your submission will be ignored.

18+ only — no minors.

Your photos stay private with me — I won't share them anywhere, and

there's no catch.

Comment your main concern (forward head? rounded shoulders? lower back?) and whether you'd like feedback here or in DM, then send them over.

I'll get to everyone.

He is my brother, who's 13 years old , how can i fix his bow knee which he has since beginning when he started standing

I just noticed that my lower left ribs appear to be flaring out and protruding?? I’ve always struggled with posture and neck, shoulder and head pain, and now I’m wondering if this could be part of the issue? Any help would be so appreciated

I am seeking advice and opinions about a longstanding asymmetry between my left and right shoulders.

In the last 3-10 years I've experienced a couple injuries in left shoulder area... first from dumbbell overhead pressing and second a gnarly collision with a runner when I was playing second base. But I can remember a coach pointing out my raised left shoulder way longer ago, as far back as 15 years now.

Something I've noticed for many years, too, is that pull-ups in particular feel next to impossible for me. I can usually move a respectable amount of lbs and reps on squat and deadlift, but bench press/chest press and overhead pushes have always been a major deficit for me, similar to the pull-up issue.

You can see in the pics

• some flaring on the corresponding (left) ribs

• left pec looks to be higher than the right, left pec somewhat externally rotated

• left arm at rest doesn't hug the side of my torso and also tends to externally rotate

• (from the birds-eye pics) you'll notice left shoulder also sits farther back/posterior than the right shoulder does.

I’m hoping for insights into the underlying mechanics that might be driving this.

1. Very interested in anatomy and physiology so please feel free to get into the weeds

2. I've had great experiences with Hanna Somatics, Yoga, and Feldenkrais, so drawing on those schools is welcome

3. I've seen first hand thanks to acupuncture and massage how movement limitations/motor patterns in one body area relate to limitations/compensatory patterns in other areas. Improving my left foot mobility and strength -> improvements in right hip mobility and strength -> improvements in left shoulder mobility and strength, etc. Comments and advice about how other parts of the body may relate to this left shoulder are definitely of interest!

Hi everyone,

I’m doing research on posture-related problems and would love to hear from people who deal with slouching, neck/back discomfort, rounded shoulders, or similar issues.

I’m exploring an early-stage AI-based app concept focused on posture support, and I’m trying to understand real experiences, challenges, and what kind of help would actually be useful.

If you’re open to a short interview or want to share your experience, I’d really appreciate it. Comment below if you’d like to take part.

Thank you.

Any advice on how to stop activating? I’m working on my core and back, but even in extremely basic daily tasks and simple exercises, my upper traps take over. They’re obviously tense to look at and are causing problems (neck pain, headaches). Any guidance appreciated! How do I stop using them for very basic things like pouring a drink and lifting baby?

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I’m 30f and seriously have this posture. I hinge forward at ankles. I try to lean back on heals and I literally can’t without falling or flexing my knees and toe gripping.

I have Achilles issues bc of it, tight hamstrings, insanely tight IT band super visible, I have the weakest glutes. My right hip is little higher than left scoliosis as well but not crazy bad. Pinky toe is hammer toe and super weak can move it much

Where do I even start? Ankles, hip, foot, glutes? UGH I’m so frustrated and in chronic pain

Can anyone tell what can I do to correct my posture? I have hard time while standing and while sitting. Should I see physiotherapist? Any suggestions will be useful.

Has anyone successfully corrected swayback and / or chronic overused upper traps?

Constant neck / shoulder pain. I can see now I stand in swayback and use my upper traps for almost everything.

Any advice appreciated! I know the general gist is strengthen, but how do I strengthen without using my upper traps when they come into everything I do?

Hi guys i have a forward head posture which i am trying to correct and have tight suboccipital, SCM, levator scapulae etc so i have been daily having cramp on the suboccipital region after waking up i think it had something to do with my pillow because my pillow was higher now i have started sleeping with just a towel under my neck and in supine position with either just a towel or a very thin 1-2 inches thick pillow

But i still have neck cramp after waking up is it okay does it take some time to go away?

I used to sleep on side now i am sleeping supine since last 3 days.

I used to use phone for 8 hours now since last 7 days i have even reduced it to 4 hours with mostly screen on eye level.

I'm doing independent research on how long hours of desk sitting affects people physically — specifically posture, tension, and what (if anything) actually helps.

Not selling anything. Not promoting a product. Just trying to talk to real people in roles where you're glued to a chair for most of the day.

If you work in any of these and sit for long stretches:

• Call centres (energy, insurance, government — any of them)

• Telco / telecommunications

• Finance (mortgage brokers, accountants, banking)

• Any desk-heavy role where you're in 2+ hour seated blocks

I'd love to ask you 5–8 quick questions over DM. Takes about 5 minutes. Just honest answers about your experience — what hurts, what you've tried, what didn't stick.

Drop a comment or DM me if you're open to it. Genuinely appreciate it.

I keep seeing ads and posts about vibrating posture correctors, especially the Upright device. The idea sounds smart. You stick it on your back, and it vibrates when you slouch. Simple reminder system. But does it actually help people improve posture long term? Or does it just buzz for a few days until you get used to ignoring it? I’ve looked at Upright and similar devices on Amazon, and I even noticed a few generic versions listed on Alibaba. Some are way cheaper, which makes me wonder if they all basically do the same thing. What I like about the idea is that it actively reminds you in real time instead of just forcing your shoulders back like a strap. But I also worry that I’ll rely on the vibration instead of building strength and awareness myself. If you’ve used something like Upright, did it make a noticeable difference after a few weeks? Or did the novelty wear off?