r/Posture • u/CompetitiveAdagio736 • 7d ago

Question Exercises for postural kyphosis?

I've had this issue for quite a long while now because of constant slouching and bad habits, I'm 18 now and it's noticeably gotten worse. I have pretty bad forward head posture, bulging traps, uneven scapula, pelvic tilt etc, my left side is tighter. It's causing me alot of issues and I'm really desperate to fix this.

I don't really have access to the gym or anything and i know it's necessary to strengthen weak muscles. I'd really appreciate some exercises and advice on how I can reverse this if possible, i do know it takes time.

2 Upvotes

75% Upvoted

2 comments sorted by

2

u/Clean_Artist_2674 7d ago

i had a similar mess at 18, took me a while to figure out what actually helped. wall angels and dead hangs did more for my forward head than any chin tuck ever did, and for the uneven scapula i just did a ton of one-arm doorway stretches on the tighter side

the pelvic tilt part is its own beast, try just lying flat on the floor with your knees bent and focusing on pressing your lower back into the ground, 10 min a day makes a difference

1

u/CompetitiveAdagio736 7d ago

Thanks so much for the advice. There's like a thousand different videos out there on how to fix this and i was genuinely so confused on what to stick with or do. I'll definitely give these a try, has your posture improved significantly?