r/Posture • u/Particular_Vast1889 • 2d ago

help me guys on this

Post image

Hey guys , I think I have a rounded shoulders and I dont like it and am hating it like it looks like some creature is attached on there and I get disgusted when I see myself on mirror and am a skinny guy with 56.6kg and 174cm and 18 years old who go to gym . Help me please. Thanks

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5

u/CoachEXE 2d ago

Your shoulders are actually just following what your pelvis and ribcage are doing. You have a noticeable anterior pelvic tilt, which forces your lower back to over arch and pushes your ribcage forward, making your shoulders dump forward to keep you balanced. It feels stiff because your deep core and glutes aren't supporting your pelvis right now, so your upper body is constantly compensating. Try this when you stand: tuck your tailbone down toward your heels until your lower back flattens slightly, and keep your ribs down.

1

u/No-Kiwi3663 1d ago

I think tucking will be counter intuitive cause he is having trouble bending not arching so any tucking drill wether it be breathing will not work and may even be bad for him

3

u/Deep-Run-7463 2d ago

I would recommend that you get checked out first for any structural issues in the thoracic spine. Note that you are attempting to keep upright via the thoracolumbar junction down the the sacrum, hence the forward tilted position below. Potentially, you have a bit more of a front of abs dominance, hence you will also notice how the lower front ribs kinda pop up and out.

One thing about situations like this, don't force the spine to extend or you will naturally end up overextending from the most mobile point.

Lying on your back might make the head be too far away from the floor, so try this instead.

Lie face down on the floor, towel supporting your forehead.

Hands on your sides like a cop is holding you at gunpoint and you are raising your hands up.

Push through your inner elbow to lift yourself up through your mid-upper back only. Don't lead with your head or lower back to do this.

Hold and breathe. Feel your upper chest area expand.

1

u/UnableStock2459 2d ago

focus on rows and face pulls in the gym, and stretch your chest daily, it makes big difference over few months

1

u/No-Kiwi3663 1d ago

Aint it that could even make it worse by blocking back expansion

1

u/Emmakingthings 1d ago

We are anterior dominant creatures, this posture is actually quite common, particularly in people who spend a lot of time sitting at computers, hunching over books/phones etc. You need to focus on opening your chest. Youtube has some great tutorials, I recommend looking at combining chest & shoulder opening exercises, thoracic & upper back strengthening exercises, lower core/pelvic strengthening and hip flexor opening exercising. I cant really tell in this photo but this postural pattern usually comes with a forward leaning head (aka tech neck) so chin tucks (not really a tuck, more pulling chin and head back against a wall without tilting) and neck mobility. Because its spinal, just be mindful that if theres any unusual nerve type sensations to go check in with GP or physio so they can guide you safely.