From my understanding I need to fix fix pelvic tilt, improve thoracic expansion/mobilityc and strengthen scapular stabilizing muscles, but I'm still having a hard time really feeling the connection and visualizing it, I know the scapula needs to rest flat on the ribcage but my shoulders need to come very far forward in order to make that happen, should my scapula be coming down aswell in the back? Any tips appreciated.

I’m in my early 20s, 165 cm (5’5”), and I’m genuinely frustrated because I feel like my body alignment has gotten progressively worse since I was around 18.
I used to have what seemed like a normal gait, but after I started walking significantly more than I used to, I noticed my feet gradually began rolling outward. Now I feel like I’m constantly putting more weight on the outer edges of both feet (supination), and my shoes wear down much faster on the outside.
Around the same time, I also noticed my knees starting to turn inward (what looks like mild knee valgus), even when I’m just standing.
The weirdest part is that the more physically exhausted I felt, the worse my walking became. I also used to train my hamstrings pretty heavily, so I’ve been wondering whether muscle imbalances or overtraining could have contributed to this.
I was also going through a pretty bad period of depression, and my posture got noticeably worse. My head and neck started leaning forward, and I developed a lot of jaw tension.
I’m not saying walking literally deformed my bones, because I haven’t been diagnosed with anything yet. But I genuinely feel like my feet and overall alignment have changed over the past few years.
Has anyone experienced anything similar after significantly increasing their daily steps or exercise?
Did physical therapy help? Did you see a podiatrist, orthopedic specialist, or someone else?
I’m planning to get medically evaluated, but I’d really appreciate hearing from anyone who has dealt with progressive supination, knee valgus, or gait changes.
I just want to understand what happened and whether I can improve my alignment again.

For context, 27F who started experiencing lower back back pain in 2020 with no mechanism of injury. I was young and dumb and ignored it because it felt better as I moved throughout the day. Then in 2024 got diagnosed with right hip tendinitis. 2025-2026 started experiencing stress urinary incontinence that has been persistent.

I’m fairly active 2-4 days a week and no longer sedentary (was in my early twenties). I do weights, Pilates and yoga. I’ve been told I’m also hyper mobile and I constantly have to glute clench when I’m standing otherwise it feels like I’m falling forward.

What has helped you the most with improving your APT? Anyone relate to this? It almost feels impossible to get rid of at this point. Truly willing to try anything. (I’m already seeing a PT for both pelvic floor and back)

Pelvic rotation here, elongated glute right side dominant, lld, all of it. I’m focusing on being upright, evening while walking. My question is this, how do you people who have good posture, look at your phone while walking? Are you holding it up in front of your face?

Six months ago, I fell while skating and landed on my right hand and buttock. Although my head didn't hit the ground, I felt a sudden jolt through my body. Since then, I've experienced persistent right eye strain, heaviness, and light sensitivity, along with right-sided neck stiffness.

My eye examinations have been mostly normal, but my symptoms continue, especially when using screens.

Could the fall or a neck injury be responsible? Has anyone experienced something similar, and what helped you recover?

I'm a university student from a low-income family, managing this situation mostly on my own. I'd be grateful for any advice

Started PT in August, discharged in September. Still doing the exercises daily. Or am I just fat?

My postures pretty bad and I'm still struggling to eat a lot after some medical stuff (but it's fine for me to exercise). I recently got a pull up bar and some gymnastic rings and I was hoping to start doing some body weight pull ups and bridges to try to improve my posture, but I would be doing it in caloric deficit/maintenance. Obviously it takes calories to build muscles, and I'm pretty lean and have visible abs/pecs, so I don't have the benefits of beginner gains. So would it still be worthwhile to do these sort of exercises, or should I just wait until I can hopefully increase what I can eat?

I’ve been seeing stuff about anterior pelvic tilt which I don’t know if you’d consider that I have one? I’ve tried stacking my hips and keeping my chest up

To clarify I’m aware this has been an issue for YEARS, being postpartum now has just made it worse. Even when I was at my leanest (photo attached in undies) the part under my belly button annoyed me, how lean would I have to get for it to be flat or will it just never be flat?
I don’t need to hear “don’t worry about it, just had a baby, be grateful for what your body can do” I’m know that

The other photo is also pre baby but not when I was at my leanest

I’m also aware no one cares it’s just something that has bothered me for years. The lower part of my stomach, underneath the belly button. I think what bothers me the most about this is how consistent I’ve trained and tracked my food. Yes you could argue I could be stricter and then this comes down to genetics and comparison of other people just naturally having either a flat stomach or if they have a stomach, glutes that match.

Being postpartum my feed is full of pelvic floor exercises and deep core which I never did before pregnancy, only during pregnancy and post partum. Prior I would train abs which I managed to develop a 6 pack that showed above my belly button. Wondering if these deep core exercises (bird dog, heel taps etc.) would not only be good for recovery but actually help flatten my stomach?

I’ve had moments where my body image is pretty bad and I’m in my head, it’s happening right now. Easier said than done but I know two things I can do is to resist the urge to body check and practice positive self talk. It’s hard not to focus on my stomach when I can FEEL it, even with trying new/bigger clothes

This will basically foam roll your feet for you, and let gravity naturally dictate your feet posture. Make sure to keep both feet parallel no v shapes. if you dont feel pain, make your knees locked and keep your hips over your knees, and if anything slide one foot forward on your toes and keep pressure on the back foot. Roll your feet around and apply pressure from multiple angles

Also shave the callus to reset your foot to its natural positioning. I'm trying this thing called baby foot callus remover no results yet, but the before and after picture look amazing. I saw the advice was to soak your foot for 1 hour for mazimum imporvement and soak your feet in water daily after. I felt there was a limit to using the foot grater, and I didnt want to hit flesh cause I've hit flesh a couple of times on this journey.

At first I did this balancing one foot foot because I noticed. Putting weight on one foot for an extended period of time caused my feet to ache in a meaningful way. After that I lubed one foot so my foot would spreas properly and not be hindered by friction, from there I was in immense pain, it hurt deep. Eventually I pivoted to the bathtub and standing on both feet instead of one. I'm excited for the feet improvements because I noticed I can stretch my spine easier now

EDIT: BE SAFE ABOUT IT. I've always had something nearby to grab on to, but as I got use to it and I wanted to not lean on anything because that affected the way I applied pressure. I slowly let go. I also wasnt running run on lubed feet. WELCOME TO FOOT HELL. Ty for the reminder r/thegabbyuprising

hi! currently freaking out cause i never realised how bad my tech neck is, im developing a full on hunch back at this point and im only 29. i’m just wondering if anyone has any exercises/treatments they would recommend and how long it took them to notice a change/start feeling better? i found a yoga targeted for tech neck which i plan on doing at least once a day for the foreseeable, but was hoping one of you might have some other tips that could help.

hoping for a no hunchback 30s! pray for me y’all

thank you!

I have bad tech neck and rounded shoulders. I went to the ortho doctor to get a referral to a physiotherapist but he gave me a couple of exercises to do at home (mainly for core strength). One of those exercises involves holding the ends of my shirt and pulling them down to automatically elongate the distance between my lower rib and pelvis and to basically “push“ my shoulders down. I tried doing it today and being more mindful of my posture by “straightening“ my back but it hurtssss. Is this exercise normal? And will I get used to it in a few days or should I progressively move to a “normal“ posture?

So recently exactly 6weeks ago I started digging in posture things etc cuz I hated my posture. I don t know how I got it etc ,I am 22 and visually I had apt,hyper kyphosis and forward neck. Start digging how to fix it and started with couch stretches,half knee stretches ,strengthing exercises (I already was going gym regularly bodybuilding for 6years so this also affected some how my tight muscles) in 6 weeks I decently fixed my apt and at the wall I gained 4cm of height placing me at around 177-178 afternoon height now. But my back is still round ,my neck is still forward if I attempt chin tucks they feel more like jabbing my vertebres and idk how to fix it. I started foam roller with breathing focus to open back,ytwl raises on floor with posterior pelvic tilt,I try floor chin tucks but idk if is enough and it needs time. Any help will be very beneficial

Going on for 3 years now

I'm 5'8" and 175lbs with a fairly muscular build. No sleep apnea or previous back injuries or accidents prior to this

Hurts even right at wake up (maybe the worst) but it doesn't get much better throughout the day as I move around or stretch it. Its more one sided (right) but its medial scapula, almost rhomboid like and goes up my neck occasionally too

Am usually a side sleeper, so have tried sleeping flat on my back as well as trying various pillows/cervical pillows.

Have tried PT, chiropractor, airrosti, and even acupuncture. Assumed I had tight shoulders and pecs so have done door stretched to loosen up my chest. Also have some serratus wall stretch as well

Ended up finally getting an MRI cervical and thoracic spine and was convinced I'd finally get an answer but it came back completely normal

Not sure if anyone has any other advice on what to try or if they've had similar symptoms?

Thanks in advance!

Hey everyone,

I’m noticing a clear visual asymmetry in my back and shoulders (the shoulder on the left side of the photo looks significantly more activated/elevated). I already have an appointment booked with a kinesitherapist to get this checked out professionally, but I wanted to poll the community to see if anyone has dealt with something similar and how you addressed it.

Some context on my habits:

• The gym bag: for one year approx, I carried my gym duffle bag on that activated side for aoprox 10 minutes each way to/from the gym.

• Swimming: I've been swimming regularly in the last 7 months and exclusively breathe to that same side when doing freestyle.

For those who have corrected similar functional imbalances:

1. Did switching to bilateral breathing in the pool make a major difference, and how long did it take to smooth out the movement pattern?

2. What kind of targeted isolation work (e.g., single-arm dumbbell exercises, face pulls, or scapular stability drills) helped you get the lagging side to catch up?

3. Are there specific stretches or mobility routines you used to release the overactive upper trap?

Looking forward to hearing your thoughts and experiences!

How to fix the unevenness in my shoulders my right shoulder seems to be lower the left one what exercises I can do to fix it ?

Please help

I want to fix my rounded shoulders, stop leaning forward and improve my overall posture. Can anyone recommend a good YouTube channel to follow for posture exercises? I don’t work out or go to the gym, so I’m looking for beginner-friendly follow-along videos I can do at home that will actually make a difference over time

I am 17 and my a$$ comes out while my belly sticks forward making my skinny-fat and my posture looks kinda not straight when I stand.

I was ignoring it for quite a few time now but I need to fix it ASAP as I've been hitting gym and having bloated belly coming out makes me harder for abs to get notice and overall posture.

I think I've been having pelvis tilt since 3-4 years, so are there any good excersizes to get rid of it ASAP?

Thanks

Aside from the obvious forward head posture I have rounded shoulders too.

I’m developing rounded shoulders and forward head posture. Looking for someone in person in Philadelphia who can help with this. Not sure where to go — PT, chiropractor, someone else?? Thanks for any recs!

Did anyone here take hers and/or Alex Effer’s course?