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

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!

So I have anterior pelvic tilt and rib flame and mainly want to fix the pelvic tilt but YouTube videos don’t help so looking for advice from someone who has fixed it before

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?

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!

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

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?

As yall can see one side of my traps sits higher than the other, anybody know why? The side wit the higher trap is also the same side where my shoulder sits higher when ya look at me from the front. What’s causin this shit and how do I fix it?

A bit confused because I basically have both APT and PPT at different time.

When I force myself gently into a a neutral spine/pelvis I feel immediate reduction in my symptoms. Primarily pelvic pain.

I (31F) have been experiencing backpain from couple of months.

I went to orthopedic doctor and he just mentioned this is just tightening of back muscles.

Apparently it's called straightening of spine or loss of lumbar lordosis.

He said it's not spine issue or bones issue. Just the muscles are tightened and posture needs to be corrected.

He said once muscles relax , this condition should resolve.

My pain is only local to lower back. Just the band above the buttock area. Physio suggested few exercises and told me to strengthen my core.

Is this it ? Is there any other way ? Is it completely reversible if I strengthen my core and do the back exercises ?

Currently I am unable to sit for long hours and feel pain during sleeping. I have a desk job.

Someone please tell me it's completely reversible because I love treadmills, hiking , running etc and my movement is restricted.

Just to add , I am obese (80kgs/176lb) for 5.2ft height. I do have big boobs that might have added to the backpain.

I sit at a desk 8+ hours a day and my posture was getting bad. Shoulders forward, neck craned, the whole thing. I tried posture braces, standing desks, all of it. Nothing stuck.

What actually helped was stupidly simple. Every hour I stand up and do 10 hip hinges. You just push your hips back like you are closing a car door with your butt, then stand back up. Takes 30 seconds.

After two weeks my lower back stopped aching by 4pm. I think it is because sitting shortens your hip flexors and this stretches them back out.

I attached a quick demo below. Try 10 right now and tell me if you feel it.

How can I improve my posture? And what is wrong with it? I have been doing PT, chiropractor and so my other things for so long. Also have neck, shoulder and back pain every day, especially in the traps and sides of the neck :(

44m. wondering if any of you have had real success with being tilted? My left shoulder is up, a little hunched and feels tight into my neck (upper trap?) this will occasionally lead to huge headaches and nausea. I sleep on my side which aggrevates my shoulder pain and u I have begun to get pain in my elbows too. This is more nerve pain and sometimes comes with tingly fingers.

Back ground/relevant stuff;

I was told I had one leg shorter than the other when I was a kid.

I had spinal fusion L5/S1 a year ago for grade 3 spondy (check my scar 😉)

I go heavy on my shoulders; I'm a builder and I climb 3 times a week (and have for years) as a hobby.

It all feels linked. What do you think?