Hello guys, What exercises help with a hollow back, rounded shoulders, and forward head posture? I also have neck tension that goes up into my head and affects my everyday life. What exercises would help?

i need help to know if i have knock knees or not, and it is structural or dynamic

i always feel my knees colliding with eo while i am walking

Most advice I hear about APT relates to having weak glutes, weak abs, and tight hips. However, I doubt that I have weak glutes (I am fairly athletic and able to lift heavy on leg exercises relative to my body weight). Therefore, I believe my APT is likely due to either a weaker core, tight hips, or possibly genetics. Given this, what would be the best combination of core exercises, stretches, and leg exercises to fix my APT? Are there any specific exercises or movements to avoid so that I don’t make my issue worse?

Hey guys, I’m 24 years old, and over the last 1–2 years, I’ve pretty much neglected both my physical and mental health. Even before that, I spent a lot of time gaming and had bad posture. Then I spent about a year working on my PC a lot, sometimes every single day, without doing any physical activity to balance it out.
I’ve noticed that I have forward head posture and an anterior pelvic tilt (hollow back). For the past few weeks, I’ve also been experiencing recurring neck pain and muscle tension that travels up into my head.
It’s affecting my everyday life more than I’d like. It affects my confidence, the way I speak, and my ability to concentrate. I often have this brain-dead feeling, like my brain just isn’t working properly. Sometimes I also struggle to speak clearly.
I just can’t seem to be the person I want to be. I notice that I automatically become quieter and more withdrawn when I’m around other people. I feel like I can’t really be myself because these symptoms are holding me back.
Of course, I’ve also wondered whether there could be psychological reasons behind this, since I haven’t always been in a good place mentally either. But honestly, I find it really hard to believe that it’s purely psychological.
Stretching exercises do help, but the relief doesn’t last very long. Right now, I’m genuinely scared that these problems will stick with me and never go away.
What should I do?
I’m currently trying to do stretching and strengthening exercises every day, and I’ve also signed up for a gym. I’ve arranged for a trainer to create a workout plan specifically focused on my problem areas so I can build muscle and improve my posture.
Do you think this will help me get better over time? Is it possible to feel normal again? What else can I do?
I’d really appreciate any advice from people who have experienced something similar or have knowledge about this.
I’m also hoping to hear from people with experience because I’m genuinely scared that these symptoms will affect me at school and at work next year, and that they won’t have gone away or improved by then.
I’m worried that I won’t be able to achieve my goals if I continue feeling this way.

I've been dealing with deep scapular pain after doing a lot of overhead presses from labor work. I thought that pain would go away but 3 years have past and it still hurting to this day. If you look closely the right half of my body is very very internally rotated or protruding inward. Does anyone have a similar experience? And if so mind sharing what you did to stop this.

This might be a question with an obvious answer
Please don’t shame me
I’ve lived with very bad posture my entire life and I’m 19 now
I’m working on losing weight and I wanna fix my posture as well
Today is day one and my back hurts from fixing how I sit and stand
I know that’s just my muscles and bones adjusting after years of terrible posture
But can I just lay down or should I endure and sit with the pain until I’m ready to sleep? How should I sleep to fix my posture? On my back?
I’m being serious
I actually don’t know anything about this

I was diagnosed with scoliosis at 17, along with a bit of a hunchback and anterior pelvic tilt. From then on out, I went to therapy where they slowly but surely adjusted my posture to the correct posture. They had be do exercises to adjust my posture at home as well. I went from having the worst posture that even the therapist was in shock to having greay posture. I also began weightlifting and calisthenics as a way to strengthen the muscles involved in the muscle imbalance. I developed a pretty pretty notable physique as a result of that diagnoses. It has been 5 years, and I'm glad I fixed my posture and my body. I'm also glad I've used weightlifting and calisthenics as a way to push myself being told prior that my posture was so bad I couldn't bear any weight. However, I've noticed many people look at me and comment about how I'm putting my shoulders back (which apparently makes my chest stick out). I've been mocked for it relentlessly before with people saying "Look at this big tough guy" or copying the way I walk. I also don't hunch or lean forward when I sit down. I sit straight up like my torso and legs are a 90° angle, and people comment on that as well. Like "Why are you always so tense tough guy?" Stuff like that. This is the healthiest I've felt in my life, so I'm not changing it for people who don't agree with it. It still irritates me though.

So been dealing with this BS for about 4 years now started with bad forward head posture and also just labor jobs that required alot of work on my neck and neck and arms, long story short now I feel as if my right shoulder moves out of place then my TMJ acts up and then I get neck pain and it turns into my neck upper spine wanting to feel like it's shifting out of place??? Does anyone experience this. Yes I've corrected my posture and I sit straight and work on posture all the time for the past 3 years or so.

My back profile has looked as attached for many years now. I am very new to this sub, so if there are any obvious tips anyone could give me I'd truly appreciate it, exercises, gym routines and the like. I am overweight (95KG at 5'11), if I get down to a healthy weight, would my spine align by itself?

I need to know that..

??

Because whenever I look for resources online, it often mention that it was due to sitting for long period of time but that isn’t the case for me. I’m on my foot all day at my job and then head to gym afterwards. Sometimes other activities after gym too. When look at my side profile, it’s pretty prevalent. Just not sure if those exercises dealing for people who sit all day long will benefit who’s actually on foot all day long

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?

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)

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.

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?

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?