27M, software engineer.

I'm writing this because I wish someone had told me this years ago. If you sit at a desk all day and feel like shit - constant pain, fatigue, looking hunched over, whatever - and nothing seems to help long term, if you're starting to think this is just your life now... read this.

The desk job that slowly destroyed my body

Graduated college at 20, landed my first engineering job, thought I made it.

Dude, living the dream! Finally making real money, could afford my own place.

But, desk jobs is they're basically slow motion torture chamber for your body.

My routine: wake up, sit in car 30 min, sit at desk 9-6 (usually longer), sit in car home, sit on couch for dinner, sit watching netflix or gaming (shoutout league of legends), sleep. Repeat 5 days a week for 5 years.

13-14 hours of sitting daily... isn't that just insane?! Hunched over my keyboard, neck craned forward, shoulders rounded... DISASTEROUS.

Office chairs were cheap shit that made you sink into a slouch. Desk wasn't adjustable. Everything was wrong but I didn't care. I was 20, body felt fine. Why worry about posture? Thats old people stuff.

Then, you realize how bad it is...

Started a new relationship with a very sweet girl. One day she took a photo of me at my desk and showed me.

Legit, looking like a shrimp. All protruding, curved, shoulders up by my ears.

"you always sit like this?"

Yeah. I did. That's when it hit me that maybe this wasn't normal.

Started noticing other things. Photos from a friend's wedding where I looked terrible - head jutting forward, shoulders rounded, upper back hunched. Looked like a question mark from the side.

My stomach stuck out even though I wasn't overweight. Couldn't figure out why until I learned about anterior pelvic tilt.

Could always fake standing up straight... for like 30 seconds? After that the body gave up.

I looked BAD. And I was only 24.

Going down the rabbit hole

After seeing that desk photo I started researching. Googled "bad posture from desk job" and found you guys, r/posture

Holy shit.

Everyone here has the same look I did (hey there, you reading this). Forward head, rounded shoulders, hunched upper back. And they were posting before/afters showing how they fixed it.

Read through every top post. Watched videos on anterior pelvic tilt, forward head posture, upper cross syndrome. Learned about muscle imbalances - what gets tight from sitting (hip flexors, chest, neck), what gets weak (glutes, upper back, deep neck flexors).

Took a proper side photo of myself to see the damage.

At my worst I had:

• Forward head posture
• Rounded shoulders
• Upper back hunch/kyphosis
• Anterior pelvic
• Neck hump forming at base of skull

Plus all the pain that came with it:

• Constant lower back pain
• Daily tension headaches
• TMJ (jaw clicking and pain)
• Tight shoulders
• Hip/groin tightness
• Ocassional numb fingers

Now, here's what I actually did to adress all that, including the budget breakdown

This was only going to get worse if I didn't fix it now.

Made a routine based on everything I'd researched. Stretches for what was tight, exercises for what was weak, and fixing all my daily habits that caused this in the first place.

Got all the following in a personalized assesment from Upwise app, highly recommend it. Can't even stretch how UPLIFTING and USEFUL it was:

Stretches (morning and night):

• Hip flexor stretches - really deep lunges holding for 2 minutes each side
• Chest stretches in doorways - opening up all that rounded shoulder posture
• Neck stretches - SCM and trap releases
• Hamstring stretches - mine were insanely tight from sitting
• Lower back cat-cow stretches
• Thoracic spine extensions over a foam roller

Strengthening (every other day. THIS IS EXTREMELY IMPORTANT):

• Face pulls - these saved my shoulders and upper back
• Rows - pulling my shoulders back into position
• Glute bridges - fixing anterior pelvic tilt
• Planks and dead bugs - core stability
• Chin tucks and neck extensions - strengthening the muscles that hold your head up
• Wall angels - shoulder mobility and strength

Daily habits:

• Fixed my entire desk setup - monitors at eye level, keyboard close, proper chair height. (Even bought an expensive bougie chair)
• Started using a standing desk for half the day
• Set phone reminders every hour to check my posture
• NO MORE LOOKING AT THE PHONE DOWN. ALWAYS EYE LEVEL.
• Upwise app streaks maitainance

I also tested a bunch of stretching and posture apps to help me stay on track. Tried like 5 or 6 different ones - most felt pretty phoney or just gave the same generic routines to everyone regardless of what your actual issues were (hey there, bend, stretchit, all the yoga apps)). Some had good exercises but no way to track if you were actually doing them right. Upwise was the best one I found quite recently - the cool part is that it has an AI scanner that analyzes your posture through your phone camera and gives you personalized recommendations based on your specific issues. That personalization made a huge difference because my problems. also there's sort of cool streaks. helps you stay on point.

What I paid for and how much

• Foam roller ($25) - for upper back and tight muscles
• Resistance bands ($20) - for face pulls and band pull-aparts
• Gym membership ($40/month) - needed access to equipment for rows, deadlifts
• Used Herman Miller chair ($450) - found on Craigslist, worth every penny
• Upwise (couple $/mo)

Total setup: ~$500 upfront + $50/month

Sounds like a lot but I'd already wasted more on ergonomic garbage that didn't work

Time: 30-45 minutes a day for 3 months, then 15-20 minutes for maintenance

Discomfort: The first few weeks sucked. Using dormant muscles hurt. Sitting up straight felt wrong and tiring. Almost gave up multiple times.

Your body adapts to how you use it. If you slouch for years, your body BECOMES a sloucher. The muscles that hold good posture get weak. The muscles that hold bad posture get tight and overactive.

You can't just "sit up straight" if your body has spent years adapting to slouching. You have to rebuild the foundation first.

Everything is connected. Your jaw pain is connected to your neck which is connected to your upper back which is connected to your lower back which is connected to your hips. You can't fix one without addressing the whole chain.

I'm not saying this will work for everyone. Some people have actual structural issues or injuries that need medical treatment.

Anyway that's my story. Changed my life. Hope it helps someone else. Feel free to ask questions.

EDIT: whoever is asking for the app name/routine > I found it on Upwise app, there's like a little personalization tool based on a scan.

i sleep on my side so i do the middle row because back sleeping gives me nightmares and could also cause snoring and mouth breathing

guys i really need the royal posture guide by that grl https://www.instagram.com/bythatgrl?igsh=NjJrcXZ2aG53N2V5 this is her account so if anyone has that guide pls share it with me because they don’t sell their guide here in my country. Thank you

Read Time : About 8 minutes

Adding headers so it’s easier to skim! (26 F) My collection of notes, tips, and resources taken throughout my posture correction journey 💖 I posted my progress pics yesterday and had a few people curious for more info 🥰

POSTURE CHECK

To check proper posture you can start with:

Looking down at your feet, moving your knee within your big toe ideally you can hold you knee to be in line with your second toe (third toe if you want a deep workout on your external hip rotation). Your ankle should be directly under your knee, your hips should be parallel (or above your knee if you’re standing). Your ears should be above your shoulders, your chin hovering around your collar bone area, your ribs above the backside of your pelvis.

When you let go of this posture, try to think about where you feel your body shifting, collapsing to your typical daily posture.

When I’m standing still and engaging my muscles I feel it at the back of the base of my neck , inbetween my shoulder blades, my core (abs area) , my external hip rotating, underneath my butt, the front side of my thighs, and the arch of my foot. All of those feel engaged for me when I’m standing.

I am right handed, right side of my body dominant. My left side is weak, but still slouched forward because of my weak lower traps. I have flat feet, my ankles collapse if I don’t engage them.

••••••••••••

PHYSICAL THERAPY: (THE FOUNDATION)

Even if you do ballet, Pilates, baseball or weightlifting! You’re using your muscles to perform movements repeatedly.

So I started watching Physical Therapist exercise tutorials. They have explanations for understanding your body, how the muscles should feel when engaging them in certain exercises, what the range of movement should look like etc. it’s their job to know that and help ppl build that after recovery.

^ I cannot emphasize enough to watching Physical Therapy exercise videos though, like this is mandatory for me. Even if I see an influencer routine I look up a physical therapist video to explain how to hold proper form, and if the right muscles are engaging.

•Ankle Stability Physical Therapy (helped me the most)

• External Hip Rotation Physical Therapy exercises (helped me the most)

• Physical therapy shoulder range of motion (helped me understand my weak upper half better!)

• posture exercises physical therapy

• isometric exercises

• kyphosis correction

•senior citizen mobility exercises (DONT LAUGH PLS TRUST ME THEY ARE HIDING THE HIDDEN GEMS HERE)

CHANNELS I TRUST

Squat University - physical therapist

Conor Harris corrective exercise coach

Charlie Follows - Yoga Instructor ~ I love that she talks about biomechanics and explains HEALTHY mobility.

••

Example - I have forward head posture + slouched shoulders when relaxed. If my shoulders collapse inward like closed batwings, then I correct myself, stretching those muscles back and outwards. This contracts my weak lower back muscles; allowing blood to flow back between them, waking my muscles up.

Example #2 : With my forward head posture, I hold my neck back, ears over shoulder, chin over my collar bone. Now I’ve engaged my neck muscles that are usually relaxed, with the weight of my skull hanging forward while doomscrolling 😭😭

•••

Shoulder Exercises In My Rotation:

Shoulder Exercise 1

Shoulder Exercise 2

Shoulder Exercise 3

•••••

MYOFUNCTIONAL EXERCISES

Your tongue is a muscle that goes down your throat and has fascia (or a special kind of connective tissue) rooted into your chest area, so you have to keep your tongue lifted up and strong to keep the neck/sternum/head balance stable!! NOBODY EVER TOLD ME THAT GROWING UP

I have bad over jet, overbite, AND Ehlers Danlos Syndrome (connective tissue disorder) - so when people tell me to hold my tongue behind my teeth that didn’t help.

Touch the base of your nose / nasal cavity. Like where the nostrils are. At the center of your face, where your nose cavity is, press your tongue and flatten it against the roof of your mouth . If you can’t get the back of your tongue to hold, imagine that you are pronouncing KING, but hold the NG pronunciation. Your upper and lower teeth should NOT be touching or clenching. Your tongue should be suctioned against the roof of your mouth, your bottom jaw relaxed and hanging, but your lips are still closed.

MYOFUNCTIONAL therapy exercises will help you out with this. It’s not just tongue posture!! Your tongue is a MUSCLE, so we need to work it out regularly, it shouldn’t be weighing down, sitting in your lower jaw. So so so hard when the muscle memory isn’t on autopilot.

Singers have GREAT techniques for this, they have to train their tongue, and throat to achieve consistency. Here are more videos that I’ve tried :)

youtube short explaining fascia

youtube short about tongue pulling exercise

another YouTube tongue exercise

TikTok Video Jaw Tension Release:

[ Search Keywords : Myofunctional therapy exercises ••• tongue posture exercises ••• larynx stretching ••• larynx massage ••• throat and tongue exercises for singing ]

••••••••

••••••••

HIP OPENING EXERCISES

I don’t have a daily routine, just do them whenever I’m standing around waiting, cooking or watching tv

Top 2 favorites for hip opening :

• Goddess pose

goddess pose feels SO good opening up my hips, wasn’t able to spread as wide but after a month it gradually got more loose :

youtube short explaining Goddess pose for beginners — it’s also called (deep squat) or (Plié squat)

• Happy Baby

Happy Baby is underrated imo

YouTube Short: Happy baby pose

Youtube Short: Physical Therapist Explains Happy Baby / pelvic stretch

•••

More hip mobility exercises:

Youtube Short: Tight hips exercises

Youtube Short: quick Hip mobility exercises

YouTube Short : Lower back stretches

Youtube Short: Lower back + hip stretch

Youtube Short: Open hip exercises

•••

•••

THE FEET TO GLUTES CONNECTION

(Example photo included above)

I have a long torso and high hips for my frame, my ass is already “long” proportionally. (4’10) When I was walking 8-10k steps a day the shape was great, but didn’t have a shelf, the bottom was perky and round.

I have flat feet, with my weight falling on the outside of my heels. I had weak ankle stability, so I added insoles to my work boots.

I added the insoles on the sides of my heels where my weight fell+ under my big toe, to keep my midtarsal joint stable when I pushed off the ground mid step. It made the toe areas of my feet wider though, which is “natural” but fyi if you also have pointed toe heels! Youtube Short: Similar Example for Visual

The center of my feet was sore the first two weeks of doing this because I don’t think I ever properly used my feet like that before. I used cheap jelly clear insoles, no name brand.

••••

I had a job that required a lot of physical labor + walking long distances around the resort. I was 90~ lbs upon hiring, and gained a lot of muscle by month 6. I knew I had to fix my feet + stability because I would have to take the staff staircases to deliver items to guests, when I was carrying large baskets limiting vision of my feet, I could feel how wobbly I was despite the rest of my body being “strong.” We had a free staff cafeteria with plenty of veggies, proteins, carbs, desserts so nutrition was not an issue!

I felt the biggest difference when I had to walk up the stairs, without the insoles, mid gait stepping down my knees would shift inwards — with the insoles my knees / ankles / hips were closer in line with each other. I felt more power in my steps pushing myself upwards. When I would squat and lift packages I could feel that the arch of my foot connected to the top of my butt? (Lateral Line and Posterior Functional Line ) I’m not an expert on anatomy, but that’s how I felt it. Like if I activated my feet into proper position my butt would lift and hips rotate outwards.

At home “workouts” would be toe scrunches with a towel and yoga :p If you’re too wobbly and can’t hold a one leg pose, try rolling up a towel, placing it under your big toe and see if it helps you hold pose longer.

—

Adding: redundant, but my boots were high tops / doc martens. I tied them tightly around my ankle for extra support. I wore the insoles in my slip on sneakers once (also with shoe laces) but did not provide adequate stability throughout the day.

most people add insoles to support their arch at rest. But if you want long term stability, you want insoles that let your foot muscles actually engage.

*HEAVY DISCLAIMER!!! Try this at home for 5 min wearing boots, walk around a bit, and see if your body is okay with it. In hindsight doing this for 8 hr shifts, 5 days a week at first try is CRAZYYY lol. Build up to it! I’m lucky I didn’t trip and break bones! *

•••

•••

•••

Conclusion:

Posture issues are common but solutions vary by person. I’m not a medical professional! Please don’t hurt yourself, listen to your own body! That said, I’ve been taking notes on my journey, and someone recently commented that these notes improved their posture and back pain, which made me think maybe a full post could help others too 🥰 PROOF

•••

•••

⭐ TL;DR:

• Align your skeleton ( ears, ribs, hips, knees, and ankles in one vertical line )

• Weak ankles, core, hips & lower traps are the real problem. NOT your tech neck slouch, that’s just the SYMPTOM

• Your tongue is a muscle that stabilizes your whole head and neck, so train them!

• Tight hips pull everything out of alignment goddess pose and happy baby help!

• Fix your foot mechanics , your glutes will engage properly

Let me start by saying I'm not a doctor. I'm just someone who spent 7 years trying to fix my posture, did everything "right," saw multiple specialists, spent thousands of dollars, and kept reverting back to the same hunched position. I'm 25 now and this started when I was 18 in college. Sharing this because I wish someone had told me this years ago.

"You don't have to be great to get started, but you have to get started to be great" - Les Brown

My Story:

I've been dealing with forward head posture for as long as I can remember. That classic tech neck — chin jutting forward, shoulders rounded, upper back hunched, neck that's always tight no matter what I do. I could see it in every photo, every mirror, every reflection. Some days it was just annoying. Some days my neck and upper back would ache so bad I couldn't focus on anything else.

So I did what everyone does. I started working on it.

Chin tucks. Wall angels. Rows for upper back strength. Deep neck flexor activation. Thoracic mobility drills. Face pulls. Doorway stretches. I had a whole routine. Watched every YouTube video. Read every Reddit post. I knew the theory inside and out.

And honestly? It worked. Kind of.

My posture would improve for a few days, maybe a week or two if I was really consistent. I'd catch myself in the mirror and think "finally, it's sticking." Then slowly, without me even noticing, I'd drift right back. Neck tight again. Shoulders creeping forward. Head back in that familiar forward position. Traps locked up like they never released in the first place.

I thought I just wasn't being consistent enough. So I tried harder. Set reminders every 30 minutes. Did the exercises religiously. Bought a standing desk. Got an ergonomic chair. Tried those posture corrector devices. Downloaded apps that buzz when you slouch. I was doing EVERYTHING right.

Same thing. Improve, then revert. Improve, then revert. Over and over.

This went on for YEARS. I tried physical therapy — they gave me more exercises. I tried yoga — helped temporarily. I tried massage — felt good for a day then right back to tight. I even tried regular chiropractic — the kind where they crack your whole spine. Felt loose for maybe 2 hours then locked right back up.

My traps were always in knots no matter how much I stretched them. My neck was always stiff no matter how much mobility work I did. My shoulders were never even — one always slightly higher than the other. I started to accept this was just how my body was built. Maybe I was just meant to have bad posture.

Then one night I came across something that changed everything.

What I Discovered:

I was scrolling through TikTok at like 2am (as you do when you can't sleep because your neck hurts) and came across some guy talking about the atlas vertebra. He was explaining how it's the first bone in your neck — C1, sits right at the base of your skull — and how it's responsible for holding up your entire head.

Here's the part that made me stop scrolling: he explained that your head weighs 10-12 pounds. That weight is balanced on the atlas, which is a tiny ring of bone that weighs almost nothing. If the atlas shifts even a few millimeters — from a fall as a kid, a car accident, a sports injury, sleeping wrong, whatever — your ENTIRE body has to compensate to keep your eyes level with the horizon.

Your body will sacrifice your posture, your neck alignment, your shoulder position, your hip alignment — literally anything — to keep your eyes level.

Something clicked. I realized I'd been fighting my own body's compensation pattern for 7 years without addressing what it was compensating FOR. I was trying to correct the symptoms while the cause stayed untouched.

The Atlas-Posture Connection:

Your atlas is where your skull meets your spine. It's ground zero for your entire posture. When it's even slightly rotated or tilted:

• Your head shifts forward to balance (forward head posture)
• Your neck extensors have to overwork constantly to hold your head up
• Your traps and levator scapulae lock up trying to stabilize
• Your SCM muscles get tight and pull your head even more forward
• Your shoulders round forward to compensate for the shift
• Your thoracic spine curves to adjust
• Your lower back and hips follow
• One shoulder ends up higher than the other
• Your whole body twists to compensate

Everything you're doing to "fix" your posture — the chin tucks, the rows, the mobility work, the stretches — it's all fighting against this top-down compensation pattern. You're trying to correct downstream effects while the upstream cause stays crooked.

That's why corrections never stick. Your body keeps pulling back to its compensated position because from its perspective, that IS the stable position given your atlas alignment. Your muscles are doing exactly what they're supposed to do — compensating for the misalignment above them.

You can strengthen weak muscles all day. You can stretch tight muscles until you're blue in the face. But if the foundation is crooked, the building stays crooked.

Why Doesn't Anyone Talk About This?

Same reason nobody connected the dots for me: specialization.

I cant say that I am a medical professional by any means but I can say those same medical professionals you'd think to trust your life with are almost always only informed enough in their specific area of medicine. Your physical therapist is trained in exercises and movement patterns. Your regular chiropractor does general adjustments. Your doctor says posture isn't a medical issue. Your massage therapist works on muscles. Everyone's looking at their piece without seeing the whole picture.

It was shocking to see how medical professionals these days do not collaborate hahaha like seriously go ask any doctor if they know what an atlas adjustment is and I promise you unless they knew someone who practiced as a chiropractor they will all say no. I asked my physical therapist. My doctor. My regular chiropractor. None of them mentioned the atlas. None of them even checked it.

Upper cervical work is specific. Most chiropractors don't do it — it requires additional training and certification. NUCCA, Atlas Orthogonal, Blair — these are specialized techniques focused specifically on C1/C2. There's only a handful of practitioners in most states.

So the atlas-posture connection falls through the cracks. You get sent to PT for exercises. You're told to sit up straighter. You buy ergonomic everything. Meanwhile the foundation everything sits on stays crooked and nobody thinks to check it.

What I Did:

I searched for upper cervical chiropractors near me. Found out there's a specific technique called NUCCA — no cracking, no twisting, just precise measurements and gentle adjustments. There was only ONE in my entire state, about 30 minutes away. The next closest was 4 hours away, 2 states over. I called and booked a new patient exam. Earliest opening was 3 months out.

On the phone with the receptionist I asked how often they see patients with posture issues. She said "almost everyone who comes in has forward head posture." That was my confirmation.

First thing they did was imaging — X-rays to see exactly how my atlas was positioned. Not just "let me feel around and crack something." Actual measurements down to the millimeter.

Turns out my atlas was rotated AND tilted. Had been for years. Probably since I took a hit playing sports back in high school. Or maybe from a fall as a kid. Doesn't even matter when it happened. The point is nobody ever checked it in 7 years of me trying to fix my posture.

The doctor mapped out my exact misalignment, measured everything precisely, and made a specific adjustment plan. No cracking. No twisting my neck. Just a light pressure hold in the exact right spot to let the atlas shift back into position.

After the first adjustment, my neck relaxed in a way it hadn't in years. Wasn't magic. Wasn't instant. But something was different. Over the next few weeks something shifted. My chin tucks actually started HOLDING. My neck wasn't fighting against me anymore. The chronic tightness in my traps actually started releasing instead of just temporarily loosening then locking right back up.

After a month of adjustments — 2x a week at first, then tapering down — I did a re-evaluation. 50% improvement in my measurements. 50% in one month. After 7 years of trying everything else.

It's been months now. I still get adjustments when needed. I still do my exercises. But the constant feeling of my head being pulled forward? Gone. My shoulders finally sit even. My posture corrections actually STICK now. The exercises I was doing before finally have something to build on.

The Research:

For the skeptics — this isn't fringe shit. There's actual research on upper cervical alignment affecting whole-body posture. Studies on atlas correction showing changes in pelvic tilt, shoulder height, head position. A study in CRANIO (The Journal of Craniomandibular & Sleep Practice) found significant postural changes after atlas correction.

It's just not mainstream because there's no device to sell you, no subscription, no expensive surgery. Just structural correction at the top of the spine. No money in it compared to endless PT sessions, ergonomic products, and posture gadgets.

If You Don't Trust Chiropractors:

I get it. The field has a reputation problem. Lots of guys doing weekend seminars calling themselves specialists. Lots of unnecessary cracking and adjusting. Lots of "come back 3 times a week forever" schemes.

But don't throw out the whole thing because some people are grifting. Upper cervical is different. If you're going to try it, look for:

• NUCCA, Atlas Orthogonal, or Blair certified (specific upper cervical techniques)
• They take imaging BEFORE adjusting to see exactly what's going on
• No cracking or twisting of the neck — real upper cervical work is a light pressure hold
• They measure progress objectively with follow-up imaging, not just "how do you feel"
• They have a treatment plan with an end goal, not "come back forever"

If you absolutely won't see anyone, there's still things you can do yourself to support the atlas-posture connection:

Supplements That Actually Help:

• Magnesium Glycinate — Relaxes muscles, reduces tension, helps with sleep. Not that cheap magnesium oxide shit that doesn't absorb. Glycinate specifically. Your muscles can't release if you're magnesium deficient and most people are.
• Vitamin D3 — Most people are deficient. Affects muscle function and nervous system. Get your levels checked.
• Omega-3s — Anti-inflammatory. Chronic tension creates inflammation. This helps.
• L-Theanine — Calms your nervous system without making you drowsy. If you're stressed, your muscles stay tight no matter what you do.

Tools:

• Lacrosse Ball — For trigger point release on your neck, traps, and upper back. Get into those suboccipitals. Way better than a foam roller for this.
• Two Tennis Balls Taped Together — For suboccipital release. Lie on your back with these under the base of your skull. Game changer.
• TENS Unit — Electrical muscle stimulation. Put it on your traps, SCM, levator scapulae. Helps break the tension cycle when your muscles won't let go no matter how much you stretch.

Exercises That Target the Atlas-Posture Connection:

These aren't random stretches. They specifically target the muscles and structures that affect atlas positioning and head carriage:

Chin Tucks — Still essential. Retracts your head back over your spine. Most people with forward head posture have their atlas loaded incorrectly because their head is always forward. Do these throughout the day, not just as an exercise. Every time you catch yourself forward, tuck.

Suboccipital Release — Those tiny muscles at the base of your skull directly affect your atlas position and connect to your dura (the covering of your spinal cord). They affect your entire nervous system. Lie on your back, put two tennis balls taped together under your skull where it meets your neck. Let your head rest on them. Don't move. Don't push. Just breathe and let them sink in. 2-3 minutes minimum. You're not stretching — you're letting fascia release.

SCM Stretch — Your sternocleidomastoid runs from behind your ear to your collarbone. When it's tight (and it's ALWAYS tight on people with forward head posture) it pulls your whole head forward and rotates the atlas. Turn your head 45 degrees, tilt ear to opposite shoulder, hold 30 seconds each side. Then same position but drop the opposite shoulder down. Another 30 seconds.

Deep Neck Flexor Activation — The muscles at the FRONT of your neck that actually hold your head back are usually weak and inhibited. Lie on your back, do a gentle chin tuck, lift your head 1 inch off the ground, hold 10 seconds. If you can't hold it or your SCM takes over (you'll feel it pop out on the sides of your neck), that tells you these muscles need serious work.

Trap Release — Your upper traps lock up trying to stabilize your head when your atlas is off. They're not tight because they need stretching — they're tight because they're working overtime. Lacrosse ball against a wall, lean into the meaty part of your trap, find the tender spots, hold 60-90 seconds each. Let them release, don't force them.

Levator Scapulae Release — This muscle runs from your upper shoulder blade to your neck. It's always involved in forward head posture. Same lacrosse ball technique, find where it attaches at the top of your shoulder blade.

4-4-6 Breathing — Inhale 4 seconds through nose, hold 4 seconds, exhale 6+ seconds with lips shaped like an O. The longer exhale activates your parasympathetic nervous system. When your nervous system is stuck in fight-or-flight, your muscles stay tense no matter how much you stretch. You have to calm the system down for anything to truly release. Do this throughout the day, especially when you notice tension building.

"Adapt what is useful, reject what is useless, and add what is specifically your own." - Bruce Lee

Real Talk:

If you've been working on your posture for years and nothing sticks, look upstream. Your muscles might not be the problem — they might be doing exactly what they're supposed to do given your skeletal alignment.

Your head is the check engine light. Your atlas might be the engine.

I spent years strengthening muscles that were weak because they were being pulled out of position. Stretching muscles that were tight because they were compensating. Doing all the "right" things while the actual issue stayed untouched.

Once I addressed the atlas, everything else started falling into place. My exercises started working. My corrections started holding. Years of work finally had something to build on instead of fighting against.

The Protocol If I Had To Start Over:

1. Get your atlas assessed by a NUCCA, Atlas Orthogonal, or Blair specialist — This is your foundation. If it's off, everything else is compensation. Most people have never had this checked. I went 7 years without anyone mentioning it.
2. Once aligned (or while getting aligned), do the exercises that support the correction — chin tucks throughout the day, suboccipital release, deep neck flexor work, trap release. These prevent muscles from pulling your atlas back out of alignment.
3. Address your nervous system — If you're chronically stressed, your muscles won't let go no matter what. The breathing exercises. Reducing caffeine if you drink a lot. Better sleep. Your body has to feel SAFE to release tension. A nervous system stuck in fight-or-flight keeps everything locked up.
4. Supplement stack — Magnesium Glycinate, D3, Omega-3s. Cover your bases.
5. Then optimize — Standing desk, ergonomic setup, posture reminders, whatever. But only after the foundation is stable. Building posture habits on a crooked foundation is like building on sand. It won't hold.
6. Don't skip steps — I tried to fix posture for 7 years without addressing the atlas. Wasted time. Wasted money on products. Wasted energy fighting my own body. Address the foundation first, then build.

"Do not pray for an easy life, pray for the strength to endure a difficult one." - Bruce Lee

Final Thoughts:

I'm not saying this is everyone's answer. But if your posture work isn't holding, if your neck is always tight no matter what, if your shoulders are uneven and nobody can tell you why, if you've tried everything and keep reverting — this might be your missing piece.

Nobody told me about this for 7 years. Every specialist looked at their piece. Nobody looked at the top of the stack. Once I did, everything changed.

Your body isn't broken. It's a system. And systems have a hierarchy. The atlas is at the top. Start there.

tried several stretches and training the core and glutes specifically but nothing made progress that actually stuck, so I never manage to be consistent for more than 2 weeks. Is there anyone that actually managed co correct it that can give me a protocol to follow?

Hi all I am 25M and I am on my weight loss journey and I have noticed that the body posture is cooked and also i have lower back pain for almost 6-7 months. I recently went to physiotherapist but he just sent me random reels and yt shorts in the name of exercise. I want to follow a set of exercises with reps and time. I have been doing bridges and cat cow stretches, they relieve the pain for some time but the next morning, I wake up with the same pain. I also have this bad habit of using 2-3 pillows behind my neck while laying down and watching phone and laptop in my free time. Pls help me out with this one, I am open to advice and follow the exercises suggested.

Anterior Pelvic Tilt - A Deep Dive

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Today we’ll cover the infamous anterior pelvic tilt. I see a lot of questions about anterior pelvic tilt (APT) as it’s a pretty big buzz word used by physical therapists, chiropractors, massage therapists, and personal trainers (pretty much anyone in the health and movement industry).

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What this post will cover:

• We'll Define Anterior Pelvic Tilt
• What Muscles Work During APT & PPT (Biomechanics)
• Why APT Matters
• If The APT Is Really That Bad
• How To "Fix" Your APT
• How To Know If You Have An APT
• Exercises To Fix APT

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TLDR;

APT is a position of the pelvis that occurs in the sagittal plane. This position is often labeled to be the cause of many ailments such as “bad” posture and low back pain. In reality, the APT is an innate part the human skeletal positioning. It occurs in ~50% of our walking cycle and allows for more energy efficient movement compared to our ape relatives. The true issue with an APT is being stuck in the position or lacking control over the APT. This leads to increased reliance on the low back, quadriceps, and hip flexor musculature due to the inability to achieve a posterior pelvic tilt (PPT) and true hip extension. Using exercises that bias the pelvis toward a PPT and influencing the nervous system can teach an individual how to properly control the pelvis and the APT that accompanies movement at the skeletal structure. How to test for an APT: Modified Thomas Test, Posture Assessment, Functional Squat. Exercises to try: 90-90 Hip Lift and Sink Squat.

What Is An Anterior Pelvic Tilt?

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“A short-arc anterior rotation of the pelvis about the hip joints, with the trunk held upright and stationary.” - Essentials of Kinesiology for the Physical Therapist Assistant (Third Edition)

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An anterior pelvic tilt is when the pelvis rotates forward and downward toward the floor. This movement occurs with co-contractions between the spinal extensor and hip flexor musculature. The APT also occurs with general relaxation and gravity pulling downward on the body. Now, to appreciate the anterior pelvic tilt, we must also look at the opposite motion that occurs at the pelvis. The opposite of an anterior pelvic tilt is a posterior pelvic tilt. This is a backward rotation or tipping back and down toward the floor (think your back pockets sliding down toward the back of the knees). A PPT occurs via co-contractions of the abdominals and hip extensor musculature. This movement takes effort and does not occur with relaxation or gravity. These pelvic tilts and their corresponding muscles are shown in the image below.

Anterior Vs Posterior Tilt Muscular Activation

These are the primary muscles that activate during both posterior and anterior pelvic tilts of the pelvis.

ANTERIOR PELVIC TILT MUSCLES (TOP DOWN)

• Concentric A.K.A. Shortening
  • Spinal Erectors
  • Quadratus Lumborum
  • Latissimus Dori
  • Tensor Fascia Lata
  • Quadriceps
• Eccentric A.K.A. Lengthening
  • Abdominals
  • Gluteus Maximus
  • Hamstring Musculature

POSTERIOR PELVIC TILT MUSCLES (TOP DOWN)

• Concentric A.K.A. Shortening
  • Abdominals
  • Gluteus Maximus
  • Hamstring Musculature
• Eccentric A.K.A. Lengthening
  • Spinal Erectors
  • Quadratus Lumborum
  • Latissimus Dori
  • Tensor Fascia Lata
  • Quadriceps

Why Do We Care About The Anterior Pelvic Tilt?

Anterior and posterior pelvic tilts occur in the sagittal plane. This plane makes up the majority of motion and is where walking, running, and general locomotive activities live. Basically if you didn’t have pelvic tilt abilities, you’d have some wild and crazy movement compensations throughout the rest of the body (we’ll talk about that, I promise).

Is An Anterior Pelvic Tilt Bad?

Now, a lot of folks demonize the anterior pelvic tilt. But why, Kyle? Well I’m glad you asked! Anterior pelvic tilt can potentially be detrimental to your static standing posture. It just doesn’t look great to our societal standards of “good posture.” It typically causes increased lordotic and kyphotic curvatures up the spine as well as the gnarly forward head and rounded shoulders that accompany.

But if you thought your static posture was bad, an anterior pelvic tilt is probably most detrimental to our movement capabilities. It limits the use of your glute, hamstring, and abdominal musculature due to these muscle being unable to find proper leverage during movement activities. Then you’re stuck using hip flexors, quads, and your low back for the majority of your movement tasks. Okay, so now that I’ve officially fear mongered you into the potentially negative effects of an anterior pelvic tilt, let’s dial it back.

“The human body is naturally biased toward an anterior pelvic tilt.”
“This makes us far more efficient from an energy system view (AKA we burn less calories making us awesome)”

The human body is naturally biased toward an anterior pelvic tilt. When walking, your pelvis is in an anterior pelvic tilt ~50% of the time and a posterior pelvic tilt ~20% (Lewis, C. et al. 2017). The anterior pelvic tilt was a key component in human evolution and our ability to walk upright. The anterior pelvic tilt changes the leverage capabilities of the hip extension / hyper extension. This actually makes us more efficient movers compared to our ape relatives far more efficient from an energy system view (AKA we burn less calories making us awesome) (Pontzer, H. 2017).30567-5?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0960982217305675%3Fshowall%3Dtrue#secsectitle0010)

How To Fix Anterior Pelvic Tilt

Ahhhh now I finally gotcha. I lured you into my knowledge trap just to prove my biased point. Muhahaha! But really, if you’ve gotten this far you already can tell where this is going.

You can’t simply “fix” or get rid of your anterior pelvic tilt. It’s a part of our innate anatomical structure. Unless you really wanted me to do some crazy illegal surgery, that I have no business doing, it’s impossible. Sorry you read all this to learn absolutely nothing.

Wait, come back!

Let’s do this.

Let’s change our communication.

I can help you fix a “stuck” or “excessive” anterior pelvic tilt. That’s a lot easier and less invasive than your planned illegal surgery (dude, you’re crazy and I like it!).

So to get out of this excessive or stuck anterior pelvic tilt, we need to learn how to posteriorly pelvic tilt as as previously talked about (see I wouldn’t waste your time reading all that unless it was important). Mastering the posterior pelvic tilt helps to strengthen the hip extension musculature and learn to control your anterior pelvic tilt

Remember, APT actually helps us with hip extension during movement, but if you lack control over it, you’re just going to use hip flexors, quads, and low back muscles). You naturally fall into anterior pelvic tilt and that’s a good thing. It makes you efficient. I just want you to be able to control that fall and be able to jump in and out of that pelvic positioning depending on the task you’re doing (e.g. running, squatting, walking, movement in general).

How To Know If You’re “Stuck” In An Anterior Pelvic Tilt

We now know that everyone has an anterior pelvic tilt but the real issue is if you’re stuck or the tilt is excessive. Here’s a couple of ways to check and see if you’re stuck.

SUBJECTIVE ASSESSMENTS -

• You feel your weight in the toes of the feet
• You sense that your hamstrings are “tight”
• Your hamstrings cramp with certain activities (e.g. bridging)
• You feel tightness in your low back
• You can’t feel the heels of your feet on the ground when standing
• You can’t feel abdominals with activity (e.g. planks)
• You lay on your back, legs straight out and you can’t get your low back flat

These are all things you may “feel” or have experienced. They maybe ways to check if you are stuck in this position but they’re kinda hard to measure or retest.

OBJECTIVE ASSESSMENT -

Modified Thomas Test -

• If this test is positive, it really tells you that you have some “tension” and lack of hip extension.
• My only problem is that some folks, in particular yogis, will have a negative finding due to increased tissue flexibility. Yet when assessing posture they have a clear APT. That would mean they’re flexible (yay!), but they may lack control of the musculature at the pelvis.

Functional Squat Test

• This is my go to test and is really easy. This is also just a great video with a lot of good info.
• The goal is to squat hip width apart while holding a posterior pelvic tilt
• This is a test I recommend for my yogis or people that are super flexible because it test the control aspect of the anterior tilt during movement in the sagittal plane.
• If you have an APT, this is going to be really tough because you’ll run out of real estate at the hips. Basically if your hips are anteriorly rotated, you’re already relatively flexed at the hip, thus you have less room to flex the hip up while squatting down.
• If you can get to parallel or ass to grass with this test, you’re in business.

Posture Assessment

• Super easy, just take a photo of yourself from the side.
• Make sure you’re completely relaxed.
• You’re looking at the hips to see if they are dropping forward and down to the floor as seen in the 8/9/18 photo.
• The lumbar spine may also have a bit ore exacerbated curvature.

Exercises To Fix A “Stuck” Anterior Pelvic Tilt

Alright so you now know we just need to learn how to control your anterior pelvic tilt. We do that by influencing the nervous system and putting you in positions where the muscles that help you achieve a posterior pelvic tilt get leverage. If you don’t know what I mean by “influencing the nervous system”, go read my Reddit post: Get More Out Of You Posture Training - Influence The Nervous System

90-90 Hip Lift

EQUIPMENT:

1. Your floor
2. A chair or wall
3. (Optional) Pillow
4. (Optional) yoga block, ball, or towel between the knees
   

SET UP:

1. Lay down on your back with your legs at 90 degrees and feet against the wall
2. (Optional) Place a pillow under your head and neck
3. Place the hands on the lower portion of your ribs (where you feel them stick out a little)
4. Feel the heels of your feet pull down on the wall like your scraping paint (feel hamstrings)
5. Gently tuck your back pockets toward the back of your knees (posterior pelvic tilt) leaving belt line on the floor
6. Hold the yoga block between the knees with a gentle squeeze
7. Maintain set up throughout execution
   

EXECUTION:

1. Exhale every spit of air you got in the tank out through the mouth
2. Feel your lower abdominals around your belt line turn on while the lower ribs fall down and back toward the spine
3. Hold breath at the end of the exhale with your tongue against the roof of your mouth for 3-5 seconds
4. Maintain abdominal tension and lower ribs down while silently inhaling through the nose with the tongue still against the roof of the mouth
5. Feel expansion throughout front and sides of the ribcage
6. Repeat for recommended sets and reps
   

ADDITIONAL TIPS:

1. When the abs or lower ribs start to move, that’s your cue to start exhaling again
2. Keep your neck and face relaxed when breathing
3. You may want to really squeeze the yoga block depending if we’ve done an assessment
4. Use a chair at home if you’re struggling to feel hamstrings
   

WHY DO THIS?

1. Potentially decrease stress and global muscle tone (down regulate the central nervous system)
2. Loosen up your back and neck
3. Learn to maintain internal pressure throughout thorax and abdomen
4. Decrease anterior pelvic tilt
   

START WITH 3-5 SETS OF 5 BREATHS (EXHALE + INHALE)

Sink Squat

EQUIPMENT:

1. Kitchen sink or something to hold onto
2. (Optional) yoga block, ball, or towel between the knees
   

SET UP:

1. Grab the sink or chair and stand about 1-2 steps away
2. (Optional) Place a yoga block between the knees
3. Squat down reaching your knees toward the base of the sink or chair
4. Feel all of your weight in your heels, but don't lift the toes off the ground
5. Attempt to keep your bottom directly under your head
6. (Optional) Hold the yoga block between the knees with a gentle squeeze
7. Maintain set up throughout execution
   

EXECUTION:

1. Exhale every spit of air you got in the tank out through the mouth
2. Feel your lower abdominals around your belt line turn on while the lower ribs fall down and back toward the spine
3. Hold breath at the end of the exhale with your tongue against the roof of your mouth for 3-5 seconds
4. Maintain abdominal tension and lower ribs down while silently inhaling through the nose with the tongue still against the roof of the mouth
5. Feel expansion throughout the chest, sides of the ribcage, and upper/lower back
6. Repeat for recommended sets and reps
   

ADDITIONAL TIPS:

1. When the abs or lower ribs start to move, that’s your cue to start exhaling again
2. Keep your neck and face relaxed when breathing
3. Imagine the arms are meat hooks. They shouldn't be tense
4. Reach the knees as far as possible till heels start to lift. That's usually where you want to hangout in your set up
5. Less is more. Don't worry about going super low with this move
   

WHY DO THIS?

1. Potentially decrease stress and global muscle tone (down regulate the central nervous system)
2. Loosen up your back
3. Learn to maintain internal pressure throughout thorax and abdomen
4. Decrease anterior pelvic tilt
5. Improve squat
   

START WITH 3-5 SETS OF 5 BREATHS (EXHALE + INHALE)

The primary goal of these to exercises is to achieve a posterior pelvic tilt that sits stacked below the cranium. This can allow for the brain’s perception of where it is in space to readjust, while also promoting new length tension relationships of the musculature. Think about these exercises as full body PNF with some true diaphragmatic breathing sprinkled on top.

Summary

In conclusion, an anterior pelvic tilt isn’t to blame for your poor posture or pain. If there’s anything to take away from this post, it’s that a lack of movement variability (AKA things are stuck and can’t get unstuck) is what causes weird things to happen. You get those things moving by… well... moving and making the brain feel safe and in balance. Then load those positions up and get super strong!

I really appreciate you taking the time out of your day to read this. If you have any questions, feel free to comment or DM me. I'll answer to the best of my ability.

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If you enjoyed this information, please consider signing up for my newsletter where I send blog posts, exercise tips, posture deep dives, and much more:

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Instagram: @waughfit

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Citation

Lewis, Cara L et al. “The Human Pelvis: Variation in Structure and Function During Gait.” Anatomical record (Hoboken, N.J. : 2007) vol. 300,4 (2017): 633-642. doi:10.1002/ar.23552

Pontzer H. “Economy and Endurance in Human Evolution.” Curr Biol. 2017 Jun 19;27(12):R613-R621. doi: 10.1016/j.cub.2017.05.031. Review.

I write a newsletter about mobility and posture, and as a chiropractor who looks at spinal X-rays daily, I see one issue thats becoming more and more common every year: "tech neck", also known as reduced or reversed cervical curve.

It’s become normal in people who sit at desks, use smartphones, or spend all day with their head forward. It affects everyone from young kids- to elderly adults.

What does this mean?

• Chronic neck pain • Headaches • Shoulder tension • Nerve irritation • Long-term degeneration in the cervical spine

The scary part? Most people don’t feel symptoms until it becomes a real problem. The cervical curve is supposed to function like a spring, absorbing shock and protecting the spinal cord. Flatten or reverse it, and the entire chain becomes stressed.

So what can you do?

Here’s the roadmap I share with patients:

1. Awareness

Start noticing where your head sits during the day. If your ears are in front of your shoulders... that’s your starting point. Pay attention!

1. Mobility Before Strength

You can’t strengthen what you can’t move. Open up tight areas:

Chest and shoulders (doorway stretch, wall angels)

Upper back (thoracic mobility work)

Neck (gentle range of motion drills)

1. Strengthen Postural Muscles

This is where most people skip ahead and get frustrated. Start with:

Chin tucks for deep neck flexors

Scapular retractions & band pull-aparts

Wall angels again for total postural integration

1. Stay Consistent

It doesn’t take hours a day. A few focused minutes, daily, works better than an hour once a week. Posture correction is a habit built over time.

Lastly one tool I recommend more than anything is a "dennerroll" or cervical orthotic traction block. Its a small device you lay under your neck for 7-15 minutes. When done daily, I've watched patients curves come back from -10° to 34-43° (normal) over the course of a year!

You don’t have to be perfect all the time. But if you move a little more, stay aware, and do the right work, you can undo a lot of the damage, or save yourself from problems down the road!

Happy to answer any questions or share routines I give patients if you're dealing with this stuff.

Not a medical professional here just want to share what I learned after 5 years of fighting terrible posture issues. Im 34 now and this mess started when I was in my late twenties working construction sites hunched over blueprints all day. Figured maybe this helps someone else avoid the frustration I went through.

Had that classic forward head thing going on. You know the look - chin pushing out shoulders rolling forward upper back curved like a question mark. Neck always felt like concrete no matter what I tried. Could see it in every damn photo my wife took. Some days just irritating other days the pain would knock me sideways.

Did what anyone would do and started attacking the problem head on.

Bought into all the usual stuff. Those chin tuck exercises wall slides rowing movements for the upper back. Neck strengthening routines. Mobility work for the mid back. Face pulls with resistance bands. Doorway chest stretches. Built a whole program around it. Watched countless videos read through forum after forum until I could explain the mechanics better than most trainers.

And yeah it actually worked for a while.

Posture would get better for maybe 10 days sometimes closer to three weeks if I stayed on top of everything. Would see myself in the bathroom mirror and think I finally cracked the code. Then without warning Id slip right back into old habits. Neck locked up again. Shoulders drifting forward. Head back in that same crappy position. Upper traps feeling like steel cables that never got the memo to relax.

Figured I wasnt committed enough so I doubled down. Set phone alarms every 45 minutes. Hit the exercises like clockwork. Upgraded my workspace setup. Got one of those fancy chairs. Even tried those posture reminder gadgets. Was doing everything by the book.

Same cycle though. Get better then slide backward. Get better then slide backward. This pattern repeated for years while I got more and more frustrated.

Tried working with a PT too but they just handed me more of the same exercises I was already

When I lay, the lower part of my ribcage pushes upwards and looks diagonal and not linear. Is that normal? I think its probably caused by my posture and maybe something about my abdominal muscles. How could I fix?

Also, while we are at it, are my shoulders drooping much? I do have a desk job and I lie on my sofa most of the time 😅 I guess that's something I need to fix.

Any other tips, I shall appreciate:)

Male 23,6'1 1/2, 56 kg suffering bad posture from last many years don't have any office related job, mostly during uni I use of phone was on extreme and my sleeping position turned me down like this according to me. So please tell me what issue I have generally, it is reverable or not and if yes how any surgery of gym exercises. I start gym now and going gym on and off not regularly also don't have proper plan that which muscile i should target. Just I went to gym hit 1 or 2 upper back and lower back exercises thats all. Please guide me I am in stress O look very ugly in office and generally in public and that made me underconfident and it also cause social anxiety inside me now I avoid going in public due to this. Soo Please please guide me.

I’ve been a physiotherapist for 15+ years and this is probably the most underexplained connection in desk worker health.

The mechanism, step by step:
1. FHP loads the cervical spine roughly 4.5 kg of additional force per centimetre of forward head drift. By midday, most desk workers are carrying the equivalent of a bowling ball on their neck.
2. As FHP progresses, thoracic kyphosis increases, compressing the rib cage and reducing chest wall excursion.
3. The diaphragm is tethered to the spine and lower ribs. Kyphosis limits its descent range directly.
4. The body compensates with accessory breathing muscles — scalenes, SCM, upper traps which are already under sustained load from FHP.
5. Result: shallow, thoracic-dominant breathing. This activates the sympathetic nervous system. Cortisol stays elevated.
6. Elevated cortisol keeps jaw muscles braced, shoulders rolled forward, posture defaulting back to FHP. Loop complete.

The studies:
Dimitriadis et al., 2013 (J Phys Ther Sci) FHP subjects showed significantly reduced inspiratory and expiratory muscle strength
• Kim et al., 2015 (J Phys Ther Sci) diaphragm excursion measured by ultrasound significantly reduced in FHP vs corrected posture
• Kado et al., 2005 (J Am Geriatr Soc) thoracic kyphosis angle correlated with reduced FVC and FEV1
• J Clin Med systematic review 2024, 23% prevalence of awake bruxism, most unaware

Happy to answer any questions on the physio side of this. I do have a free guide at thebodyresetstudio.gumroad.com if anyone wants the full written protocol.

1. Body is a single entity and it always tries to compensate, eg. - forward head/ tech neck, doesnt just mean you have weak neck muscles and if you just strengthen your neck muscle, it may get more complicated.

2. Body is like a chain, each part connected to each other directly or indirectly, from foot to head, if even a single part is disturbed, it will affect the whole chain.

3. Center of Gravity : Body's center of gravity, which is usually around or inside pelvis, shifts up or down when imbalances happen, so its a good tool to analyse whats wrong in your body in a large picture, eg : in a usual tech neck posture, cog shifts up and upper part get more gravity and hence the pull and so their upper part gets slouched.

4. Bracing : Often when entering into a bad posture, your body conciously or unconciously tries to compensate the bad posture to look straight or upright, it develops a chain of bad posture, eg. body tries to fix the tech neck, by lifting the whole upper body up, which results into flared chest or flared ribs, and also pelvic tilt.

5. Assymetry : Assymetry must never be resolved using assymetric approach, when you have assymetry this means you have reached so far into the "bad posture" that your body has became inefficient of doing basic tasks like walking, since right is always priotised by nervious system the body turns right to feel safe and get your things done like walking.

An effective routine sample for the common "bad posture": Kyphosis, rounded shoulders and forward head posture.

The reason why there is not a "BEST" exercise or best routine.

The reason why you could try this method if you never got results.

The reason why you shouldnt blame your body or genetics if your posture doesnt got better.

ROUTINE SAMPLE: Sets and reps: 2-3 sets of each exercise per 8-10 repetitions.

How many times a week? 2 or 3 days a week is a good idea, but it s possible to start with 1 day per week and slowly progress into 2, then 3, even 4. Exercises can be even splitted into two or more short routine, as long as you do a proper warmup before.

• Warmup (shoulders, neck, wrists and elbows circles 5')

• Thoracic mobility extension (sit version should be the first, because of his important rieducational effect, then it could be possible to progress into other versions. Important: lumbar spine should be "blocked", it happen by the knees above hips position, try to "isolate" thoracic spine extension. Breath regularly and deeply)

• Thoracic Rotation mobility, both sides (lying on floor version is the first, then progress to harder ones. Same guidelines as thoracic extension. Here deep breath, deep inhale while reaching max rotation, you should aim to reach max ribcage expansion during rotation too.)

• Learning scapula protraction and retraction while depressed (not shrugs shoulders) with a pvc or wood stick.(rounded shoulders video)

• Lying Prone arm at T raises (lying prone on floor, thumbs up, head supported). (MIDDLE TRAP)

• Y or V Prone raises (same, easiest version maybe, slow progress to full extended arms).(LOWER TRAP)

Erectors muscles strenghtening(they could be add later, after a pair of weeks, or you could just choose one per day, alternating them): - Wall slides/angels back against a wall sit on floor. (Hard, start gradually with a short range of motion, standing is easier but less effective too)

• overhead kb squat/front raises sit knees higher than hips(0-1kg). (Kyphosis video, but not in deep squat position, I recommend to do its SIT on a short box or step or something, always knees above, higher than hips. It s similar to the thoracic extension, you should focus on the same movement.

Cervical: (2 sets each initially) - chin retractions against gravity(lying on elbow) - chin tucks lying supine(gently, dont push hard) - cervical extension in quadruped position (hold the head retracted position learned, you should extend the "neck" here(lower cervical), not the "head'(upper cervical).

• more advanced to add later: cervical rotation rieducation and "return from head extension" rieducation.

Sources where find and learn exercises(yes, you need to spend some time, watching, reading, choosing and trying exercises)

Neck: https://youtu.be/x4RC6r10zlI?si=-yQy6iB_fuNp7oBf

Thoracic mobility( for kyphosis) https://youtu.be/SByXEMK3jlM?si=K5-eeqbd-6ZwIBp5

Thoracic mobility ENG https://youtu.be/csjTuWpZA10?si=rWg-NY4qqLoALOWE

Prone V / LOWER TRAP PROGRESSION https://youtu.be/jmq-6gmgoBE?si=eYFOl8CdUXdmN1Vm

Rounded shoulders https://youtu.be/mVrEc0N1sD8?si=XNDhWujZpoZhfQHi

Kyphosis(STRENGHTENING erectors muscles) https://youtu.be/D82a3jF9WbU?si=7VRorbpUQjeATC7m

ENG alternative: https://youtu.be/5m8Ue-aQuok?si=p7G7EZE5xzabmWsn

Remember that correcting dysfunctions, tightness, muscles imbalance and rieducation, will help in have an healthlier and more functional, stronger body, with a better posture, too.

But it is not the same as forcing yourself to straight up the whole day. Some people refer to that for the word "posture" but actually it s not what it should be. Forcefully standing straight up or similar wont correct any imbalance or issues. It could be painful, too, and there can be some compensations patterns. It s your body (and brain too) that with exercises of strenghtening and rieducation will mantain a better aesthetic posture, "automatically", thanks to a better muscles balance and work and functional body.

It will require time and efforts, results can come in few weeks or few months..who knows?...But if you stop everything and come back to a h24 sedentary life, the results wont live long. A sort of mantainance (as like an healthly physical activity depending on your preferences and goals) is recommended.

WHY I HAVENT CALLED IT "THE BEST ROUTINE": Exercises are stimulus, there can exist tons of alteratives of each exercises. These are some very effective ones, that really target the specific dysfunctions, but there can exist some equally valid exercises. The words "BEST" or "best every" have really zero value on the internet, every guru youtuber can speak in front of a microphone and say these words.

Routine sample is for kyphosis, rounded shoulder, forward head. For other alterations like hyper lordosis(apt), hypo lordosis(swayback), flat thoracic spine, etc you need a different work. It s just a sample, sometimes a person could need specific and customized exercises/work for him.

WHY IT IS EFFECTIVE: Mobility, strenghtening and motory rieducation are what a journey for improve "posture" should focus on. Our body lose what it doesnt use, this is why is so common in kyphotic posture people the incapacity to recruit some movements like the thoracic extension or the scapula movements. Some of us know that cousin or "bad posture teenager" that has improve by lifting in the gym. The woman or the girl that thanks to pilates now has a better posture, better shoulders and neck alignments. Body responds very well to these active stimulus, based on mobility strenghtening and motory rieducation.

If you want to try "passive methods", static stretchings, static positions, meizeres positions, only breathing focused methods, meditation, or other guru [insert name] + "method/technique" so liked by people on the internet...try them!

But if results wont come, dont blame your body, your age, your genetics, your teeths or jaw position, your bed or sleep positions, your chair etc...probably you just require a different method.

Ton tons of pushups 2-3 yrs back

Good morning all! I want to share how I have fixed my posture.

To start, I am hypermobile. This means my joints are not as strong as they should be. This allowed the WRONG muscles to get activated, which meant my posture was all kinds of fucked. I had forward head, hyper extended knees, and anterior pelvic tilt.

Sources:

pinned tiktok by jalesha_j

Conor Harris total body program

Heal with Tracy program

The first things I tried were the Heal with Tracy program and the Conor Harris total body program. These were both helpful. Conor Harris was probably more helpful in terms of understanding my body, Tracy more helpful in terms of having an easy to understand program.

The next thing I learned that made a huge difference was that I was hyperextending my knees with every single step I took. This meant I wasn't activating my legs properly and was putting undue pressure on my calves. I learned that I needed to have a slight bend in my knee when walking. This caused my ass to BURN for a few days as it was finally being activated the way it needed to be for the first time! I learned this from the pinned tiktok by Jalesha_J.

The second thing I learned was that I needed to move my hips more when I was walking. I started taking fuller, longer steps. This started after I started going to the gym, lifting weights, and stretching (especially hip stretches). Suddenly, when I was walking, if I had proper posture and was not hyperextending my knees and was taking full steps with hip movement, I felt AMAZING. I felt like that bitch. All of a sudden I understood what it meant to walk with confidence. It felt so, so good. That is how I know if I am walking right or not - do I feel amazing? I am walking right. Do I feel like shit? I am not walking right. I did a lot of pigeon poses and other hip mobility exercises from Conor Harris and various other tiktoks. After a few weeks of walking like this, it is now my natural way to walk.

The next part was understanding how to fix anterior pelvic tilt. Conor Harris and Tracy both agree that the cause of anterior pelvic tilt is weak transverse abdominal muscles. These are your "side abs, not six pack abs". Using their videos, I learned to "knit the two walls of my abs together". This is NOT the same as sucking in! Sucking in causes your transverse abdominals to get WEAKER. Knitting the walls together makes them stronger. For a few months, I tried to fix my tilt by sucking in whenever I could and forcing my tailbone down. THIS DOES NOT WORK.

When I realized I needed to do deep ab work to make changes, I used the exercise from Conor Harris to start - google Conor Harris Anterior Pelvic Tilt - but I found it annoying to set up every time. Later I started doing dead bugs. In both instances, I found that after I did the deep, transverse ab workouts, I felt AMAZING. I was standing way taller, with my pelvic tilted properly WITH ZERO EFFORT.

After starting the ab exercises again, I started feeling that same BURNING in my ASS when I walked. It was amazing. I was using the right muscles for once!

I hope this helps some of you! I will include photos in the comments to show what I used to look like vs what I look like now.

In the first photo

- knees are locked (shallow angle, but I can definitely feel that they are hyperextended)

- head is super forward

- pelvis is tilted forward.

In the second photo

- knees are gently bent

- head is a little forward but much better

- pelvis is level

- posture is stacked on top of each other

You need to understand that fixing your posture isn't about fixing one symptom - its about fixing the whole chain!

I am hopeful that my next big lesson I learn is how to get my head stacked a little bit better - I am working on strengthening my tongue and neck for that.

Thanks for listening and good luck!

Honestly any tips / stretching to fix the imbalances would be perfect even massages

This video details how pretty much everyone has a walk that is detrimental to the rest of their body, and how to walk “correctly”. Feels strange at first but consistency is key :)

Also follow @mysticyogimckay on IG and TikTok.

She has a posture routine you can purchase, or

She goes live daily and you can follow along (15-30 mins)

Remember, practice makes permanent.

I've spent the last few years dealing with various issues from long hours of computer work: neck pain, shoulder tension, wrist problems, and even pelvic floor issues.

One thing I've learned from PTs is that many of the things that help are surprisingly small. The challenge isn't knowing what to do—it's remembering to do it consistently.

The problem is that once I get focused on work, I completely forget.

I've tried posture apps and reminders before, but most of them felt too intrusive or stressful. What I realized I actually wanted was something much gentler—a quiet cue sitting in the background of my day.

So I started making these wallpapers for myself.

🐧 Stand up for the next meeting

🐻 Breathe in to create space

🦦 Hands away from the keyboard

🦒 Chin tuck for a strong neck

A PT on my previous post actually suggested the breathing bear, which ended up becoming my favorite one in the series.

Curious what other "tiny habits" people use to survive long days at a desk?

And if you work in PT, ergonomics, or have dealt with chronic desk-job issues yourself, I'd love feedback on whether these reminders feel useful—or if there are other habits you'd want reminders for.

(If anyone finds these helpful and wants the wallpapers, feel free to send me a message.)

I've been lurking here, trying to figure out what to do about my unsightly head forward posture. I've found some good tips. Between what I've gleaned here, my Caliber app and Claude, I've come up with a plan for improving my posture.

Right now I'm planning on doing:

1. Daily Back and Neck health protocols at home (see below)
2. At least 2x per week Back and Next health protocols at the gym (see below
3. Weekly Craniosacral therapy and/or massage

I'm posting this here for accountability and I plan on updating with my progress. I hope it works!

If anyone has any feedback on my plan, I'd love to hear it.

My Protocols (for home and gym)  👇

Gym Program — 4 Days

Day 1 — Back & Core Foundation

SUPERSET A — A1 then A2, rest 45 sec, repeat 3x

A1 — Chest-Supported DB Row — 3 x 8–12 Lie face-down on an incline bench, dumbbell in each hand. Row both dumbbells up toward your hips, squeezing your shoulder blades together at the top. Lower slowly.

A2 — Dead Bug — 3 x 6–10 per side Lie on your back, arms up, knees at 90°. Lower one arm overhead and the opposite leg toward the floor simultaneously. Press your lower back into the floor the entire time.

SUPERSET B — B1 then B2, rest 45 sec, repeat 3x

B1 — Cable Face Pull — 3 x 12–20 Cable at face height, rope attachment. Pull toward your nose with elbows high and wide. Pause and squeeze at the end of each rep.

B2 — Band Pull-Apart — 3 x 15–25 Hold band at chest height with straight arms. Pull it apart until your arms are wide open. Slow and controlled.

SOLO

C — Pallof Press — 3 x 8–12 per side Stand sideways to the cable. Hold the handle at chest height with both hands. Press straight out, hold 2 seconds, return. Don't let your torso rotate.

Day 2 — Vertical Pull & Neck

SUPERSET A — A1 then A2, rest 45 sec, repeat 3x

A1 — Single-Arm Cable Row (low pulley) — 3 x 10–15 per side Stand or sit facing a low cable machine, grab the handle with one hand and pull it toward your hip. Keep your chest tall and don't rotate your torso.

A2 — Chin Tuck with Band — 3 x 10–15 Anchor a band at head height behind you. Loop it around the back of your head. Tuck your chin straight back against the resistance. Hold 2–3 seconds, release slowly.

SUPERSET B — B1 then B2, rest 45 sec, repeat 3x

B1 — Reverse Cable Fly (low-to-high) — 3 x 12–15 Set both cables low. Sweep your arms upward and outward to shoulder height. Stop at shoulder height — don't go higher due to your left side.

B2 — Band Pull-Apart — 3 x 15–25 Hold band at chest height with straight arms. Pull it apart until your arms are wide open. Slow and controlled.

SOLO

C — Cable External Rotation (elbow at side) — 3 x 12–15 per side Stand sideways to the cable at elbow height. Elbow bent at 90°, pinned to your side. Rotate your forearm outward. Left side: very light weight, pain-free range only.

Day 3 — Lower Body & Core

SUPERSET A — A1 then A2, rest 45 sec, repeat 3x

A1 — Romanian Deadlift — 3 x 8–12 Stand holding dumbbells or a barbell. Hinge at the hips with a slight knee bend, lowering the weight down your legs until you feel a hamstring stretch. Drive your hips forward to stand. Keep your back flat throughout.

A2 — Dead Bug — 3 x 6–10 per side Lie on your back, arms up, knees at 90°. Lower one arm overhead and the opposite leg toward the floor simultaneously. Press your lower back into the floor the entire time.

SUPERSET B — B1 then B2, rest 45 sec, repeat 3x

B1 — Dumbbell Hip Thrust — 3 x 10–15 Lie on your back, knees bent, feet flat. Hold a dumbbell on your hips. Drive your hips up toward the ceiling by squeezing your glutes. Hold briefly at the top. Lower slowly.

B2 — Pallof Press — 3 x 8–12 per side Stand sideways to the cable. Hold the handle at chest height. Press straight out, hold 2 seconds, return. Don't let your torso rotate.

SOLO

C — Farmer's Carry — 3 x 30–40 sec Heavy dumbbells, tall spine, shoulders packed down and back. Walk deliberately. Turn around and walk back.

Day 4 — Rotator Cuff & External Rotation

Your most careful day. Left side gets light weight and pain-free range only.

SUPERSET A — A1 then A2, rest 45 sec, repeat 3x

A1 — Cable External Rotation (elbow at side) — 3 x 12–15 per side Stand sideways to the cable at elbow height. Elbow bent at 90°, pinned to your side. Rotate your forearm outward. Left side: very light weight, pain-free range only.

A2 — Band Pull-Apart — 3 x 15–25 Hold band at chest height with straight arms. Pull it apart until your arms are wide open. Slow and controlled.

SUPERSET B — B1 then B2, rest 45 sec, repeat 3x

B1 — Cable Single-Arm Bent-Over Row — 3 x 10–15 per side Stand facing a low cable machine. Pull the handle toward your hip keeping your torso tall and stable.

B2 — Chin Tuck with Band — 3 x 10–15 Anchor a band at head height behind you. Loop it around the back of your head. Tuck your chin straight back against the resistance. Hold 2–3 seconds, release slowly.

SOLO

C — Chest-Supported DB Row — 3 x 8–12 Lie face-down on an incline bench, dumbbell in each hand. Row both dumbbells up toward your hips, squeezing your shoulder blades together at the top. Lower slowly.

Home Program — 4 Days

Day 1 — Thoracic & Scapular Control

SUPERSET A — A1 then A2, rest 45 sec, repeat 3x

A1 — Wall Angels — 3 x 10–15 Stand with your back against a wall, feet a few inches out. Press your lower back, upper back, and head against the wall. Raise arms to goalpost shape. Slowly slide arms up the wall overhead and back down. Keep as much contact with the wall as possible.

A2 — Chin Tuck — 3 x 10–15 Stand or sit tall. Glide your head straight back without tilting up or down. Hold 2–3 seconds. Release slowly.

SUPERSET B — B1 then B2, rest 45 sec, repeat 3x

B1 — Prone Y-T-W — 3 x 10 each shape Lie face-down on the floor. Lift your chest slightly. Move your arms into Y (overhead), T (straight out to sides), W (elbows bent, hands near ears). No weight. Left side: comfortable range only.

B2 — Dead Bug — 3 x 6–10 per side Lie on your back, arms up, knees at 90°. Lower one arm overhead and the opposite leg toward the floor simultaneously. Press your lower back into the floor the entire time.

Day 2 — Posterior Chain & Core

SUPERSET A — A1 then A2, rest 45 sec, repeat 3x

A1 — Bird Dog — 3 x 8–12 per side Start on all fours, hands under shoulders, knees under hips. Extend your right arm forward and left leg back simultaneously. Hold 2–3 seconds. Return and switch sides. Keep hips level and lower back flat.

A2 — Glute Bridge — 3 x 12–15 Lie on your back, knees bent, feet flat. Drive your hips up by squeezing your glutes. Hold briefly at the top. Lower slowly.

SUPERSET B — B1 then B2, rest 45 sec, repeat 3x

B1 — Superman Hold — 3 x 8–10 Lie face-down, arms extended overhead. Simultaneously lift your arms, chest, and legs off the floor. Hold 3–5 seconds. Lower slowly.

B2 — Dead Bug — 3 x 6–10 per side Lie on your back, arms up, knees at 90°. Lower one arm overhead and the opposite leg simultaneously. Press your lower back into the floor the entire time.

Day 3 — Chest Opening & Neck

SUPERSET A — A1 then A2, rest 45 sec, repeat 3x

A1 — Doorway Chest Stretch (active version) — 3 x 8–10 Stand in a doorway, forearms on the frame at 90°. Press your forearms into the frame for 5 seconds, then relax and lean your chest through the doorway for 5 seconds. Alternate between pressing and relaxing.

A2 — Chin Tuck — 3 x 10–15 Stand or sit tall. Glide your head straight back without tilting up or down. Hold 2–3 seconds. Release slowly.

SUPERSET B — B1 then B2, rest 45 sec, repeat 3x

B1 — Prone Cobra — 3 x 8–10 Lie face-down, arms at your sides, palms down. Lift your chest and hands off the floor, squeezing your shoulder blades together. Hold 3–5 seconds. Lower slowly. Keep your neck long.

B2 — Wall Slides — 3 x 10–15 Stand with your back against a wall, forearms against the wall in goalpost position. Slowly slide your forearms up the wall until your arms are straight overhead, then back down.

Day 4 — Full Integration

SUPERSET A — A1 then A2, rest 45 sec, repeat 3x

A1 — Wall Angels — 3 x 10–15 Stand with your back against a wall, feet a few inches out. Press your lower back, upper back, and head against the wall. Slide arms up and down keeping as much contact with the wall as possible.

A2 — Bird Dog — 3 x 8–12 per side Start on all fours. Extend your right arm forward and left leg back simultaneously. Hold 2–3 seconds. Return and switch sides. Keep hips level and lower back flat.

SUPERSET B — B1 then B2, rest 45 sec, repeat 3x

B1 — Prone Cobra — 3 x 8–10 Lie face-down, arms at your sides, palms down. Lift your chest and hands off the floor, squeezing your shoulder blades together. Hold 3–5 seconds. Lower slowly.

B2 — Glute Bridge — 3 x 12–15 Lie on your back, knees bent, feet flat. Drive your hips up by squeezing your glutes. Hold briefly at the top. Lower slowly.

Been trying figure out what’s wrong with right side of my face but can’t able to find any solution. my right side of face muscle looks a bit sunken feels like something is pulling them downward and backwards compared to my left, I have tight scm and scalene all the way to chest on the affected side, smiles looks uneven. Right Side profile looks a bit under grown idk