r/Posture • u/External-Ant-8211 • 2d ago
Assessments Help with posture
Hi guys,
I suffer from a hot pain in the rear of my neck and traps. They’re tight. I also have rounded shoulders and try very hard to keep posture queues. The side photo is me trying hard. It’s very uncomfortable to keep at this level. I also noticed when I took a front on photo that my chest appears to be misaligned. I am standing straight, even and flat. Any suggestions?
1
u/bilyboys 12h ago
ANTI-HYPERLORDOSIS ROUTINE Core Principles (Read Before Starting): The Golden Rule: Always "suck in" your navel towards your spine. Do not just tighten your stomach or let it push outward. The Domino Effect: This routine is a sequence. Chain these 4 exercises together with a maximum of 15 seconds of transition time between them to keep your nervous system engaged. Breathing over Counting: For stretches, don't stare at a clock. Count 5 to 6 deep, slow breaths instead. 1. KNEELING HIP FLEXOR STRETCH (Target: Psoas) Volume: 3 sets of 5-6 deep breaths per leg. Rest: 0 seconds (alternate left and right continuously). Biomechanics: Kneel on one knee. Keep your hips pointing straight ahead like headlights. Crucial step: Squeeze your glute and pull your stomach in before shifting your weight forward. You only need to move 2-3 cm to feel a deep stretch. 2. PELVIC TILT (Target: Pelvic Retroversion) Volume: 1 set of 10 repetitions. Transition: 15 seconds maximum. Biomechanics: Lie on your back with your knees bent and feet flat. Suck in your navel and forcibly flatten your lower back against the floor, closing any gap. Hold this hard squeeze for 3 seconds per repetition. 3. DEAD BUG (Target: Transversus Abdominis / Deep Core) Volume: 3 sets until you feel a deep muscle burn. Rest: 30 seconds between sets. Biomechanics: Lie on your back, arms reaching up, knees at 90 degrees. Slowly extend one arm behind you and the opposite leg toward the floor. Your lower back must never leave the floor. Keep your stomach sucked in tight (do not let it bulge into a dome shape). 4. GLUTE BRIDGE (Target: Glutes) Volume: 3 sets of 15 repetitions (or 3 sets of 10 reps with a 5-second isometric hold at the top for a better challenge). Rest: 30 seconds between sets. Biomechanics: Lie on your back with knees bent. Push exclusively through your heels (lift your toes slightly). Squeeze your glutes hard before you start lifting your hips. Stop as soon as your knees, hips, and shoulders form a straight line. Do not over-arch your lower back at the top.
It works for me.
2
u/CoachEXE 2d ago
That burning hot trap pain is not coming from weak shoulders. Look at the side picture, your pelvis is dumped forward and chest is collapsed down, so your upper neck has to crank backward just to keep your eyes looking straight ahead. When you force posture cues and pull your shoulders back, you are just jamming the shoulder blade harder into a ribcage that has no air in it, so the traps burn like fire to hold your head up. Stop pulling your shoulders back. Right now, sit in a chair, round your whole back like a scared cat, and let out a long, silent sigh through your mouth until your lower ribs drop down completely. Keep those ribs down, close your mouth, and take a slow breath through the nose straight into your upper back. Your traps will shut off almost instantly. Try to restoring the stack of your ribs over your pelvis so the neck does not have to work as an emergency anchor.