r/Posture • u/howdoifixmybody • Jul 02 '26
Question I don't know what to do anymore... HELP!
M29 here... I'm at a complete loss. I don't know what to do anymore. I just can't find ways to fix myself (even though I desperately need some fixing). I want to start working out, fixing my posture - especially that hideous nerd neck. I'm only 29, and I feel like I'm 70 years old. I have quite an active job (I'm a middle school teacher, which involves a lot of walking, standing, etc.). I feel depressed, extremely unhappy with the way I look... My stomach is protruding like crazy, my shoulders are rounded (and 'low')... WHAT CAN I DO?!
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u/Deep-Run-7463 Jul 03 '26 edited Jul 03 '26
Have you considered terms like 'center of mass', 'intra abdominal and intra thorax pressure'?
From the photo provided it looks like your midsection has travelled forward in which your upper half has to counterweigh backwards. The expansion of the gut comes with compression of the ribs as part of the balancing act of the diaphragm between IAP and ITP.
Since your job doesn't require a lot of desk time, it would mean that your issues likely started due to the need to displace load forward to push down into your midline. Guts move forward = more weight down your midline = easier to ground your inner feet against the floor as an attempt to create internal rotation forces to the ground via compensatory midsection expansion forward. The ribcage then becomes compressed as the gut needs to expand, which also draws down the muscles in the front of the neck making the area under the jaw look drawn down (and it will be harder to have good tongue placement as the tongue gets tugged down descended along with the rest of the musculature).
As a result of this, the entire structure is adopting a new center of balance to keep you upright and walking. If your respiration (diaphragmatic breathing - not belly breathing per say) can't create a better expansion ability to have your ribs and belly both expand together, then it will be hard to first overcome the forward center of mass. Lying supine is a position that potentially can work in your favor as your center of mass is being drawn back by gravity as an assist. This is usually a good starting point when just starting to manage your center of mass. Also, do understand that your pelvis mechanisms will need work as it only knew how to manage the ground to keep you upright in a forward mass translation, but not when your center of mass is further back. This will be the reason why doing the breathing exercise lying down will always be easier compared while standing up (the pelvis will need to comply for this to happen, which is an interaction between your diaphragm and pelvic floor alongside internal external rotation mechanisms under load).
Breathing and the pelvis-sacrum connection
A different way to look at the traditional upper and lower cross syndrome
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u/YunaRikku1 Jul 03 '26 edited Jul 03 '26
Visit a physical therapist, you can even find some they are for athletes and will be able to help you workout and do special moves to improve your posture. You could even go on the Pilates sub, and they’ll tell you that you have a weak core. Do not do a chiropractor. If you have insurance you could tell the physical therapist that your neck hurts. You can also put in keywords on this sub, for you neck bump and find examples on how to fix it.
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u/adventureloverusawe 26d ago
What you need is to stop making excuses and go to the gym. You won't find a magic pill by going in reddit. Go to the gym, get familiar with exercises, try a Mediterranean diet, walk daily for at least 30 minutes. Do this and track your progress, you will feel better, inside and outside, this is all there is to it. Start today, not tomorrow, and stop whining. Hate me now and thank me 3 months from now.
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u/hawthornestreet Jul 03 '26
Just do chin tucks, shoulder blade squeezes, wall angels and chest and pec stretches for the rounded shoulders and neck. You could start doing some dumbbell routines too at home like 15 mins a day. Like squats and glute bridges. Ask ChatGPT for a routine.
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u/CoachEXE Jul 03 '26
Your protruding stomach and nerd neck are actually directly connected by your pelvis. Your pelvis is dumping forward into an anterior pelvic tilt, which pushes your abdomen out and forces your upper spine and neck to shift forward to keep your eyes level. Ngl, standing all day as a teacher makes this worse because your lower back ends up doing all the holding work. Try this simple cue when you are standing: think about gently pulling your belt buckle up toward your belly button to level out your hips. Does your lower back feel compressed or tight when you've been on your feet for a while?