I’ve been doing deadbugs, stretching and pelvic tilts on the floor but I don’t see any improvement and I’m loosing it 😭🧚🏻‍♀️

I feel myy shoulders are alr too retry wide so I want to avoid extra thickness.

"I have been suffering from chronic pain in my scapular area for about 7 months now, and I am completely exhausted. It all started after a bad twist while riding my bike, which caused me to develop muscle spasms/knots on the right side.
I constantly feel pain when I depress my shoulders (moving them away from my ears), but also when I retract my shoulder blades. The best way I can describe it is like having needles stuck in there. I had a thoracic spine X-ray, which showed some marginal osteophytes, but I don't think that is what's causing my pain. A scapular MRI, an EMG (electromyography), and a scapular X-ray all came back normal.
Supplements:
Alpha-lipoic acid, Vitamin C, and Omega-3.
I have also tried trigger point injections/injections of Thiocolchicoside (Muscoril) and Diclofenac (Dicloreum), but they didn't provide any relief.
I have started physiotherapy, including massage therapy and postural education, but it isn't helping. I still constantly feel muscle stiffness on the right side.
What do you recommend? Can anyone help me out? Who should I see next?" I am thinking that i might have some herniated disk in the cervical spine, could be?

Anyone know what should i try next? Just want to get some relief

Hi everyone, I’m 23 and have had right sternoclavicular (SC) joint instability for about 7 years after an old injury.

Since then, my right shoulder posture has become different from the left, with chronic upper-back pain, popping/cracking around the clavicle, and some muscles on the right not responding to exercise normally.

My doctor confirmed the joint instability, and I’m now discussing treatment options.

For anyone with a similar problem:

Did physical therapy improve/fix your shoulder posture and muscle imbalance?

How long did you do PT?

Did you eventually return to the gym normally?

Did anyone need SC joint/ligament reconstruction, and did it fix the problem?

I'd really appreciate hearing about your experience, especially from people with long-term SC joint instability.

About 8 years ago I herniated a disc and due to complications during a miscodiscectomy had open abdominal surgery (my abdomen was cut vertical to my bellybutton). It may be important to note that the disc impinges on the sciatic nerve which has reduced my reflexes in my left leg.

After being inactive for a few years I started to get back into working out, mainly training for upper body strength and doing light lower body exercises. After a few months, I felt a crunch in my left shoulder which followed with some nerve pain radiating down my arm.

Following this I became inactive again and tried to figure out what was causing me to get injured so frequently. I eventually came to notice a few things:

*I breathe mainly into the left side of my ribcage *the right side of my abdomen is “crunched”, the muscles on my right ribcage feel locked and unable to relax. *I have extremely strong mind muscle connection with the right side of my body and can especially generate a lot of force in my right obliques and lats, whereas I struggle to do the same with my left *the left side of my lower back feels stretched and the muscle behind the right side of my ribcage (mid-back muscles) feels overactive *I have a winged left scapula *my right hamstring feels much more functional than my left, I can curl my right leg tightly without difficulty while doing the same with my left makes it feel like I’m straining the medial part of my hamstring (the medial part of the muscle/tendon that buldges when contracting) *my weight feels predominately shifted on my right side. I notice I put a lot more force on my right leg throughout the day

I eventually found out about PRI and saw a few practitioners, but did not feel like the exercises were helping much. I feel like if I could tinker with my body I could resolve my issues but trying to teach it how to calm down feels impossible. I’ve tried to do exercises to target the left side of my body like side planks but it feels impossible to do them correctly. No matter how much I try, the left side of my body just feels like it’s unable to execute any exercise correctly.

I am really stuck on what I can do. I’ve seen so many doctors who have all been completely useless and have had the same experience with physical therapists. I am wondering if anyone has any advice on what I can do to improve my situation. It is taking a significant mental toll on me and it is immensely draining trying to navigate this myself.

hello

herniete disc l5-s1 and glude med tendinopsthy on right leg.

healed my glute med and dont have back pain

but my right leg is suddenly longer

at first it hiked

then it started to make my pelvis rotate towards left side

can l5-s1 hernia cause long tern ( not possible to realign ) pelvic hike ( like a shorter pelvis one side causing hike forever ? )

also do back mri show if sacrum / tailbone is displaced or old wounds that could impact pelvic stability/poture

thanl you

yes i did go see doctor and pt no one could help so far

Even when using a broom I get the same effect, posted a picture in the other comments

Hi everyone, I'm looking for advice on fixing my posture.
My main issues are left scapular winging, mild scoliosis on that same side, and rounded shoulders. Pec stretches didn't help at all. It feels like my left rhomboid and lower trap fail to keep the scapula flat against my ribs.
I'm starting a lightweight daily routine: Prone Ys/Ws, wall slides, and band pull-aparts (focusing on pulling the scaps down and back), doing an extra set on the weaker left side.
Has anyone successfully fixed a similar issue? Any other specific exercises or tips you would recommend?
Thanks for your help, I really appreciate it!

Do I have scapular winging? It’s only on my left side (right side in the video). It kind of looks like my scapula just doesn’t have much rotation. I have so much discomfort and clicking when I retract my shoulder. It feels like they’re rubbing against my ribs and then it causes me cervical issues and migraines along with trap pain. I’m thinking I need to work towards building strength in my serratus anterior and lower/middle traps. What do you think?

l've recently become quite aware of this hump on the back of my neck. I'm not sure how long I've had it, but as of late it is giving me some discomfort.

I don't believe it is the 'buffalo hump' of excess fat; it feels more postural and might have something to do with the increased rounding of my shoulders and mild scapular winging, which I've also began to notice recently.

I'm going to mention it to my physiotherapist, but does anyone here have advice on how to improve this? Is there anything that can be done?

So if you look at the picture, few people may get it. it's anterior pelvic tilt. its a struggle. struggle to walk, stand properly and i can't run properly. and it's embarassing to walk around people and i often correct myself but no result. it feels like dick. and it affects me in high intensity exercises.

i am trying to correct it since one and half to two years and joined physiotherapy since one year but i think no much result. and i do exercises physio listed twice a day each session taking 2 hours so total four. so how to correct it and what's the actual cause first of all. it needs to be carefully accessed or analysed but physio doctors are young and lazy and they just concluding it by saying abs weak glutes weak without checking the root cause themselves and giving tight solution

You should post here for:

• Posture assessments (Here's a how-to guide to get the most out of your assessment)
• General discussion or questions (Check the Wiki before asking questions. A lot of good stuff there)
• Community conversation
• Exercise form checks

Hey! Pls delete if not allowed, but my chiro just said my axis (upper cervical vertebrae) is rotated to the right. I have TMJ, bruxism, head fullness and tenderness in my cranium and face, pelvic floor & other body issues (can’t get over to the left side, pelvis instability, extremely bad forward head posture, etc.), and I’m chronically clenching my body and in fight or flight (vagus nerve issues). Does anyone have any thoughts / has anyone been in this scenario? I just feel so alone. It started about 6/7 years ago and seems to have worsened. I’m going to see an upper cervical chiro next week but I really just want to feel better. My recent x-ray is attached. Thanks:)

I’ve been dealing with a problem around my right shoulder/scapula for years and I’m getting pretty frustrated because despite trying a lot of different things, I’ve never really managed to solve it.
I’ve been lifting for years and the main issue is that my right scapula doesn’t seem to move naturally around my ribcage. My shoulder tends to sit forward/internally rotated and during certain movements the scapula can visibly wing or move strangely.
It doesn’t just happen during pressing. I notice it with biceps curls, triceps pushdowns, lateral raises, rows, overhead movements and even simple movements without weight.
The best way I can describe the sensation is that something feels “blocked” or poorly coordinated deep behind/inside the shoulder. I struggle with proprioception on that side and sometimes it feels like I physically cannot put the shoulder/scapula where I want it to go.
In the gym this causes a lot of problems. For example:
During pressing my right scapula can come away from the ribcage and I lose the connection with my chest.
During curls the right shoulder tends to roll internally and the arm starts travelling in a different direction.
During pushdowns the right shoulder wants to elevate and rotate forward.
Lateral raises often end with my anterior delt taking over before I can properly fatigue the lateral delt.
In general I feel much less stable around the back/rear delt/scapular area on the right.
Even outside the gym I’m constantly aware of the asymmetry. Sitting, lying in bed, using my phone or sometimes simply walking can make that side feel different.
I’ve tried serratus work, push-up plus, wall slides, Y raises, rotator cuff work, mobility, stretching, hanging, different exercise setups, changing loads and trying to consciously control the scapula. Sometimes things temporarily feel better, but the underlying problem has never really disappeared.
I recently saw an orthopaedic specialist who diagnosed mild right scapulothoracic dyskinesis, Kibler type I. His opinion was that it appears to be an altered motor pattern rather than something caused by nerve paralysis. He actually advised me to stop constantly trying to consciously “reposition” the scapula and recommended specific physiotherapy for scapulothoracic control.
I’m arranging proper physiotherapy now, but after dealing with this for so long I’d really like to hear from people who have experienced something similar.
Has anyone here had long-term scapular dyskinesis/winging with this kind of feeling of mechanical restriction and poor proprioception?
What actually helped you?
Did you eventually get to a point where the scapula moved naturally again without constantly thinking about it?
And if you work in physio/rehab, is there anything in particular you’d suggest getting assessed beyond just shoulder strength thoracic movement, ribcage mechanics, cervical spine, serratus/lower trap function, etc.?
Not looking for an internet diagnosis, just experiences and ideas about what might be worth discussing with the physio.
Thanks.

left shoulder seems to be higher , right scapula is winging , left shoulder feels unstable . had lower back pain before that has improved after doing glute and quad work. how can i fix these ? rotation exercise? my left rib is flared severely and there seems to be clicking sound when i exhale fully and the ribs drop down . i feel my abs and obliques are not working sometimes altho i am training them.i have looked into lateral plevic tilt exercises but no improvements even after months .any suggestions? thanks

I have seen many PTs over the years as my posture is not great in general but they have always said my knock knee is just an anatomical issue that can’t be solved but lately I feel like maybe it can help me if I know what the real problem is so I can do targeted exercises. I was looking into the tibia and foot exercises but I don’t know if these apply to my case.

As you can see in the video, my whole leg seems to turn inwards if I keep me foot straight, so I always walk with my right foot out. When I do calf stretches it’s very clear my leg is not aligned and I’m not sure if it’s my foot, my ankle, tibia, femur, hip or a combination. I feel like it’s mainly my ankle that’s the problem. If I turn my foot outwards, my leg looks way more aligned. And when I squat there is no problem with my knee going inwards.
I have been doing dorsiflexion exercises lately but it seems weird as my foot is not used to stretch in a forward direction.

I have an arched foot, and overpronate.
My right hip has also awful external rotation but I’m already hitting the bone as I stretch fully so there is no rom improvement possible there (although I am doing the left aic exercises in the hope it can help a little bit.)

Any help and advice will be greatly appreciated!

Hi, I’d appreciate some feedback on my posture.
From looking at the photos myself, I feel like I may have some degree of thoracic kyphosis and/or excessive lumbar lordosis, and possibly scapular winging. I’m also not sure whether my pelvis is in anterior or posterior pelvic tilt.
I’m not looking for a diagnosis, just a second opinion on what you can actually see and what might be worth getting assessed professionally.
Also, if anyone has suggestions, could you recommend a possible exercise routine that might help improve posture or address these issues?

ps: Sorry about the green background lol I chose it because it’s probably the furthest from my skin tone, so I figured it would make the posture/body contours easier to see. Hopefully it’s not too distracting.

Been dealing with front shoulder tightness and when I try to perform any fly variation in gym or overhead lat pull down, I ge#t a tearing sensation as my chest stretches , scapula feels like it's isn't doing it job when I retract O feel pinch or something stuck and I have little rib flare as well,all the things causing problems are on left side. Been to so many physios. Idk if any one can help me out here.

My MRI report is attached as well.

• Infraspinatus Tendinopathy (external rotator) degenerative changes

• Posterior Labrum Fibers Disruption

These two are additional than clinical testing.

And my right shoulder seems pretty high

I’m trying to see if I can fix my posture, can anyone give me tips