I do have scoliosis too idk maybe it’s just bad posture but I look like a iPad kid lol. I have autism too and I heard it could be related? Idk how that works

Edit: for working out I’ve been a figure skater for 8 years but I’ve stopped competing so I haven’t been working out as much I still skate 3x a week but I’m not doing any kind of hard training anymore. And I’m not trying to be all UwU cute with my legs i genuinely have a lot of pain and I have to go to a chiropractor once a week

I believe I have snapping scapula syndrome or some form of dyskinesias, I'm having trouble figure out what's exactly going wrong though. I'm assuming my lower traps are undeveloped and my shoulders and chest is tight, as my shoulders round forward. I've also noticed that my lower back isn't straight, maybe to compensate for my forward shoulder posture. I get a grinding feeling around my upper traps when I do an upward movement, especially when my shoulders are rounded more. When I do Kelso shrugs I don't get this. I also get clicking in my shoulders upon inward rotation, but I can't really pinpoint where it is.

I don't know how, but it worked. I was watching Connor Harris (Goated posture guy) the other day on fixing uneven shoulders and mentioned that my right ribcage is more restricted than my left. So, for a week, I reached my right hand to a high surface to stretch it and practiced slow, deep breathing, feeling the muscle tension release. Then, Tadaa! I don't know if this is temporary, but I am excited to see the results.

Forgive my messy place. But please look at the results!

I dont mean so much the exercises. I mean say Im standing and I stretch my arms as far out in some direction as I can. how can this happen if muscles only can contract? whats going on when you stretch like that?

i have pretty bad forward head posture and i think it's the culprit of my double chin. i am working on fixing my posture but i was wondering if anyone has had their double chin shrink or go away after they fixed their posture?

Is there hope with exercises or am I cooked?

What quality seat cushions can I place on my bed for an extended reading session?

I’ve noticed that for extended reading periods in bed, I’m developing lower back pain. I have a firm back cushion, so I think the problem is related to the fact that my mattress doesn’t provide a firm enough seat.

Does it look like I tore the muscle? I can also see I have uneven scapula and would like any advice on how to fix

What should I do to fix my posture, it really ruins my presence and makes me come off as someone overly anxious

Edit; also how does one strengthen the neck, I feel like my neck is thin relative to my body and head

My centre of mass is more forward on my toes. How do I shift it back to my heels? Please help me with exercises. I have tried few exercises from youtube videos for months with zero results.

I'll keep this short.

I'm 22. From 14 to 19 I was very active, no injuries, nothing.

2 years ago: after a solid year of training seriously (with a physical change), I walked into the gym like any other day and on the first exercise I got a brutal headache. I could feel my pulse pounding in my head like it was going to explode, plus dizziness. It kept happening every session, and eventually with anything that required real effort, even outside the gym. So I quit training.

1 year ago: I started again. Fine for a few months, then my sleep fell apart. Falling asleep was never the problem but I'd wake up 2–3 hours in and end up with 4, maybe 5 hours a night. After a couple of months I quit again, since training on that little sleep was pointless. My sleep slowly recovered, but since then I've never had a night without waking up at least 2–3 times.

Now: I'm back in the gym, only 3 sessions in so far, and I train early in the day. Two things are happening:

• 24–48h after a session I get a severe headache that starts in my traps/base of the skull and spreads up into my head. It can last up to 4 days, even on ibuprofen.
• All 3 times, the nights after training I've woken up 5–8 times.

I've seen doctors and specialists. The only thing anyone has told me is that I have "mild cervical straightening".

Has anyone gone through something similar? Mostly I want to know if these things could be connected, or what I should be asking my doctors to look into.

I’m looking for firsthand experiences from people who had scapular winging or scapular dyskinesis that seemed connected to ribcage/thoracic rotation rather than just isolated shoulder weakness. My issue is right-sided. My PT filmed my shoulder blade during resisted arm flexion / wall-pressure work and noted that the inferior angle / medial border of my right scapula lifts off my ribcage under load. The odd part is that I can reduce the winging somewhat with cueing, so it seems more like a motor-control/ribcage-scapula issue than a fixed paralysis situation. Symptoms/patterns: Right shoulder feels like it sits lower or less supported under load. Deadlifts and bench pressing tend to aggravate the right upper trap / levator area. Single-arm dumbbell rows make my trunk feel rotationally “off,” like my ribcage/pelvis are not facing the same direction. Left thoracic rotation feels more limited than right. I sometimes feel belt-like tightness around the right posterior/lateral ribcage, especially with deep breathing. Serratus activation / slight reach seems to improve the shoulder position somewhat. Medical context: MRI showed no full-thickness rotator cuff tear. PT says scapular winging/dyskinesis is present under resisted flexion. Prior EMG was reportedly negative, though I need to confirm exactly which nerves/muscles were tested. I’m already in PT and not looking for a Reddit diagnosis. What I’m asking: Has anyone had scapular winging that was strongly tied to thoracic/ribcage rotation, rib flare, or trunk asymmetry? What actually helped — breathing work, thoracic rotation drills, serratus work, lower trap work, PRI/Schroth-style exercises, loaded carries, cable chops, etc.? How long did it take before the scapula started staying flatter under load?

Hi everyone,

I’m a 33-year-old male currently trying to get my posture, physical health, and overall well-being back on track. I’ve attached two progress photos (profile and back) to show where I'm starting from.

To be honest, I’m feeling pretty overwhelmed by the sheer amount of information out there right now (PRI, mobility, strength training, stretching, habit stacking, etc.). I really want to build a solid, simple daily routine, but I’m struggling to figure out which specific exercises will actually give me the most bang for my buck.

Here’s what I’m currently dealing with:

Forward center of mass / translation: My upper torso/ribcage seems shifted forward over my pelvis.

Thoracic stiffness & rounded shoulders: My chest feels tight, and my shoulders are turned inward.

Pain when forcing it: Whenever I try to "force" myself to sit or stand straight (especially while driving), I get bad lower/mid-back pain within minutes. It feels like my lower back is doing all the work to compensate for a stiff upper back.

I’m not looking for a magical overnight fix, but rather a simple, sustainable daily system (10–15 mins/day) that I can stick to for the next 4–6 weeks alongside my gym workouts.

Has anyone with a similar starting point managed to fix this? How long did it take you to feel a real difference, and what were the core 2-3 exercises or cues that actually moved the needle for you?

Any feedback or advice would be greatly appreciated. Thanks!

I have been having trouble with forward hear posture for a while. I was at a chiropractor for a while ago, and he told me that I don't have that much forward shoulder or posture tilt, but a slight forward posture.

I was at a training center where they focus on functional/biomechanical training. They focus more on body in "movement" as I heard from them. I apparently lean on my left side, creating compression on one side, and extension on the other side. And this is more of a problem and addressing this would result in better result "up the chain, so to speak".

Hipercifose

Fala pessoal. Como podem ver eu tenho uma hipercifose que possivelmente seja estrutural ou pelo menos uma parte. Só não tem aquele bico pontudo. E também meu peito é estufado e costelas pra dentro dando a impressão que estou sempre estudando o peito. Minha pergunta é se consigo diminuir os graus com a academia. Sou homem e tenho 27 anos

I have pronounced thoracic kyphosis and hyperlordosis, along with a very pronounced anterior pelvic tilt, thoracolumbar kyphosis, rib flare, moderate scoliosis. I also have around a 4-inch gap between my lower back and the wall when standing normally.

I've known for a few years that I have a mild rotosacoliosis, but the situation seems to have worsened and I fear I have a hump.

I have mild to moderate scoliosis , fairly pronounced thoracic kyphosis and hyperlordosis, marked anterior pelvic tilt. I’m also quite hypermobile and have some asymmetry in how my pelvis and legs move.

I’m planning to start working consistently on my posture, mobility and strength.

Has anyone here had a similar combination of issues? I’d be interested to hear what changed for you after working on it for a few months.

Your body is stacked like bricks, but it also very complex. When you stand up and pul your shoulders back, you aren’t going to get a good posture that supports the rest of your body. Here’s what you can do instead:

Stand up straight against the wall, and slowly walk outwards until these points on your pelvis are touching the wall. They are the most prominent part of the pelvis on your back. Don’t squish up against the wall. Don’t lock your knees entirely but put them straight out.

Then, as you’re standing straight still, relax your head against the wall, and put your arms out straight in front of you, and interlock your fingers by crossing your wrists. Slowly lower your arms, let your shoulders relax and your shoulder blades are touching the wall. Take 10 deep belly breaths.

Your body should be up against the wall and feeling great.

This should give your spine the natural curvature it needs while compensating appropriately for the expansion of your diaphragm. Do this at least once a day. You can also do it sitting using the same technique.

This technique helped my posture improve tenfold, as well as reduced back pain.

I hope this helps everyone!

Hi guys. From my research I believe I’m stuck in this pattern. I’ve been going to my pt for neck and shoulder pain for 3+ months with not much pain relief besides my shoulders rotation getting stronger. I have bad forward head posture, my right hip seems hiked, my head seems to kind of lean/ twist to the right. My left side of my body is way more muscular from weight lifting than my right. My right traps and scap levator are unbelievably tight. Right foot doesn’t feel as planted as the left, the list goes on. I really just have no clue where to go and want to be able to confidentially work out again. Has anyone dealt with this before, or can anyone give me some advice!!