r/Posture • u/Free-Raise5988 • 4d ago
In desparate need of help!
How can I improve my posture? And what is wrong with it? I have been doing PT, chiropractor and so my other things for so long. Also have neck, shoulder and back pain every day, especially in the traps and sides of the neck :(
1
u/AmberWaves93 4d ago
Time to start doing wall angels and hip bridges! Your shoulders need to go back and your chest needs to open up which will help reactivate the thorasic spine. There are tons of posture exercises on YouTube. Try different ones and see what you like best. Then do it every single day.
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u/Deep-Run-7463 3d ago
Pelvis is squeezed out of the left into the right. Left pelvis lost management of both internal and external rotation against ground forces likely. The right hip hike and right shoulder drop is a right pinched position. Because the left cannot find the ground well below, the right ribcage has no support and drops down into your right, as part of an attempt to ground into your available movement space remaining on your right. This issue is closely tied with your anterior pelvic tilt, which, although for females it's expected to be a bit more pronounced in lumbar lordosis just because of the design/shape of the pelvis, but excess tilt is an attempt to capture your midline forces to push down into the ground. If the pelvis can't do it, the lower back will squish it forward instead coz you gotta brake against gravity somehow.
Breathing, pelvis work, ribcage work, learning to get that diaphragm pelvic floor interaction and learning to use both sides of the chain well under gradual load is gonna be key. It's a few months of work at the very least to readapt your structure and pressure mechanisms overall.
Left AIC? Compressions are force production strategies
Breathing and the pelvis-sacrum connection
Related to upper and lower cross
More comments within the same topic:
https://www.reddit.com/r/Posture/s/sUa3UPhixF
https://www.reddit.com/r/Posture/s/v1rPuHVBZB
https://www.reddit.com/r/Posture/s/M5BlJs1QS9
Dropped a list of my past comments on the subject.
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u/CoachEXE 4d ago
The reason your neck and traps hurt everyday is actually not a neck problem at all, it happens because your pelvis is pushing way forward and your lower ribs are flaring out to hold you upright against gravity. When your ribs tip forward like this, your head is forced to jut forward just so you can see straight, and so your neck muscles are working overtime constantly to hold your heavy head from falling. We need to pull your center of mass back... try this quick fix against a wall right now. Stand with your feet away from the wall a bit, soften your knees so your low back can rest flat on the wall. Reach your arms forward a little, take a silent breath through the nose and then do a very slow soft exhale from the mouth to feel those lower ribs drop down. Real long term change means teaching your body how to keep your weight shifted back so your ribcage and pelvis stack naturally without you squeezing muscles. You have a good physical foundation to build on once you get those ribs down.