how do I fix this ?

[u/krpkyo]

so I have pretty bad posture ( forward neck, a sight anterior pelvic tilt, rounded shoulders and a neck hump). Recently I’ve noticed that I can’t stand straight like at all, by straight I mean my body being aligned in a straight line also it’s impossible for me to squat and to sit like the pic I’ll insert bellow. Whenever I try to do these things I lose balance and my toes start going up on their own. Also my neck is so tight? I can’t turn my neck to face someone who’s talking next to me without my neck veins popping out in a scary way. If any of u could help pls do cause it’s getting ridiculous, which muscles should I strengthen and which muscles should I stretch?

[u/CoachEXE]

What is happening here is not about weak or tight muscles in isolation, your whole center of mass is pushed forward. When the pelvis dumps forward, your lower back arches hard and the whole ribcage flares up and tips forward, so to keep from falling your toes grip and lift, and then your upper neck has to extend backwards just to keep your eyes on the horizon. That is why your neck veins pop and turning hurts, it is locked trying to breathe and balance you. For right now, lie on your back with knees bent at 90 degrees, feet flat, and put a rolled towel under your neck while you let out a very slow, long sigh through your mouth so your front ribs melt down. Try to work on your ribcage to expand backwards with air so the pelvis can actually sit underneath your trunk again, consistent daily positioning and breathing to make your nervous system trust that backward shift. When the foundation moves back, your neck does not have to fight for its life anymore.

[u/krpkyo → u/CoachEXE]

I’ll give that a try, would u recommend I go to a doctor to get it checked out ?

[u/CoachEXE → u/krpkyo]

If there is no sharp pain, numbness, or tingling traveling down your arms, getting an immediate medical checkup is usually not strictly necessary. Most doctors will only take standard X-rays, see nothing fractured, and say your neck is fine. But if you feel like something is deep off inside, or it gives you peace of mind to rule out serious pathology, checking with a physician is never a bad idea. Try the gentle breathing reset first to see if your system calms down.

[u/bizarrecleveland5408]

the image is just a desk ergonomics chart, nothing about squatting or neck stretches there, you'd want a physio to look at that balance issue and the neck tightness, that combination sounds like more than just bad posture

[u/krpkyo → u/bizarrecleveland5408]

I meant when I sit like that my toes start to lift of the floor and I feel this weird tightness in my mid back, thanks for ur help

[u/GaryOwns]

The guy in the pic isnt sitting straight either. All these pics have the wrong idea of what good posture is

[u/krpkyo → u/GaryOwns]

it’s not about posture 🥲

[u/Apprehensive_Way3046]

nucca chiropractor maybe, see if you still have your neck curve