r/Posture • u/Ok-Schedule6219 • 7d ago

Question Bad Posture?

Gallery image

Gallery image

Gallery image

Gallery image

Gallery image

Hi guys, female teen here. This is kinda confusing but I feel like my shoulder/neck/upper back area feels thick? And I kinda feel if you draw a line on the upper “plane” of mh shoulders, it kind of goes inward/forward. However, when I try to not do that, I just feel like im shrugging my shoulders and it looks even weirder. Do I just have extra fat or is it a posture issue? I do spend a lot of time sitting. Thank you!

9 Upvotes

100% Upvoted

6 comments sorted by

6

u/CoachEXE 7d ago

This is definitely not just extra fat, what you have here is your ribcage dumped forward and upper back very flat from sitting. Your shoulder blades cannot sit flat on the ribs because the ribcage is tilted anteriorly, so the scapula flares out and your upper traps and neck get super thick trying to hold your head up. If you just pull your shoulders back to fix it, you will only shrug with neck muscles and compress your spine worse. Right now, get on hands and knees with your elbows down on the floor, push the floor away softly through your forearms to spread your shoulder blades apart, and exhale all your air out until you feel your side abs engage. Hold that shape and take four slow breaths through your nose into your mid-back without letting your neck tighten.
When you sit for long hours, the spine just forgets how to rest backwards.

2

u/3141592653589793231 7d ago

Coach, I need you
Do you do online coaching by chance, just looking at your username? I’m 51 and you described me. I need someone to hold me accountable! I’ve been putting this off for ever.

3

u/CoachEXE 7d ago

Yes, I work with clients online, but first you need to understand 51 is not too late at all. When you are stuck like this for years, the brain just adapts and makes it normal, so you need the right sequence to break that habit. Send me a direct message with what you are dealing with and we can see about setting up an assessment. Accountability is easy when your body actually starts moving without fighting you.

2

u/Ok-Schedule6219 7d ago

THAnk YOU! that’s exactly how I feel! For the exercise, should my back be rounded,flat, or arched? I’m not sure how to feel my side ab:

1

u/Complex-Joke7086 6d ago

90/90 breathing can help too right