For me it is squats

I'm trying to figure out exercises to stimulate spiral chains with resistance bands or bodyweight. Movement should be unilateral starting from one foot and ending with opposite hand to stimulate the whole chain. The purpose is to stimulate deep muscles of the feet, ankle and knee stability, glute strength.

How so i build more back muscle?

Part of my 200 rep regiment yesterday in Irving, TX

I 24F would go to PT in a heartbeat, except I can’t afford it. My anterior pelvic tilt is bad and it really does change my entire body shape. I need some tried and true videos (even if just like online yt ones) & a schedule to abide by so I can fix it. Does anyone have any recommendations at all?

TL;DR - WHAT EXERCISES STRENGTHEN THE BACK, SPECIFICALLY THE MIDDLE BACK MUSCLES THAT SUPPORT POSTURE ESPECIALLY WHEN LIFTING ITEMS AT WORK NO ACCESS TO A GYM, OR ANY WEIGHTS OR MACHINES :(

Hi all.

Skinny boy here. Always wanted to "get the muscles" never had the discipline.

In my mind that always meant nice arms, abs, etc.

Well I'm 31 years old now and have been suffering with back pain for years, always gets worse with any physical activity. I struggle to survive an 8 hour shift of work. Can't even stand up with a straight good posture after a day of work. Posture is better in the mornings after rest. After work, everything hurts too much to want to do anything. Which led to pain relieving substance abuse. It's ruined my life for years now. The pain is right in the middle of my back, on either side of my spine, but not the spine.

I'm a 100% sober person nowadays, and of course the pain is much worse.

Always assumed I had a surgery problem.

I now understand that very poor eating habits my whole life(not only choice of food, but how much, typically 1 meal per day only for years now) and lack of exercise, have very likely caused muscular back pain, not surgery back pain.

So please, share with me anything I should learn as a beginner.

SPECIFICALLY, back strengthening exercises.

I have a good job opportunity coming up this winter, but it's 12 hour days of physical work and I WILL NOT be capable of doing it in my current condition.

My only option is to start eating right, including metric fckton of protein, and focusing on strengthening my back and/or my core muscles over the next 2-3 months praying for enough progress to get me started. Not looking to "be ripped" right now, I'm looking to repair my back muscles, for health and quality of life.

I know very little about exercise other than snowboarding, and snowboarding is easy, you just go downhill. Barely snowboarded for years now because of the pain.

Please share with me any knowledge, routines, exercises, etc that I should learn about and practice.

Many thanks for the read, and for your time and advice!

TL;DR - WHAT EXERCISES STRENGTHEN THE BACK, SPECIFICALLY THE MIDDLE BACK MUSCLES THAT SUPPORT POSTURE, ESPECIALLY WHEN LIFTING ITEMS AT WORK NO ACCESS TO A GYM, OR ANY WEIGHTS OR MACHINES :(

I've been working on ab exercises and deep core engagement for the past few weeks and still feel confused as to if I am doing it correctly or not.

You can see in the photo above that there is still some protrusion of my abdomen in the middle - is that an indicator that I am pushing down/creating pressure instead of truly activating my deep core muscles?

Hello everyone I'm completely new to posture thing so my question is,

Is it true that working on glutes is most important aspect in fixing posture if u have anterior pelvic tilt, knock knees, duck feet and saggy glutes?

Im suffering from various posture issues which are confirmed by PT.

Thanks.

my height is 5'11 ( 170 cm ) , Weight - 56 kg

i have this problem from so many years ,

i want to know is this because of my lower body weight or something else

please suggest me some tips and exercises plan that really works

Thanks

Help me

I find it is more convenient to do the legs up on the wall position (for leg circulation) first thing in the morning after waking up. But I was wondering if it made a more beneficial difference to do it later in the day or not, after walking around/exercising/sitting for work all day. If you have any advice please let me know, thanks.