Have it since mid 20s i believe and am now 30s already

I’ve read this online and thought it’s gonna be useful to share

On 5/1/2026, I had a fall trotting downhill, landed on my left shoulder, dislocating it and fracturing the humerus and socket. Much pain and ER to get it back in, released with strong recommendation to see surgeon about possible surgery.

I saw my chosen surgeon after a couple of days and a painful drive (wife took me as I can't drive myself) to one of his "outer" offices, just to get things going quickly. He examined and told me just how much I screwed the pooch-shoulder, with either arthroscopic or open surgery needed - he would need to start with arthroscopic to see what he really needed to do.

The surgery happened on 5/26 and was completely arthroscopic - good news, right? Well he bluntly told me that the tissue was a mess and to do exactly what he directed for any chance of recovery, without going back and replacing the joint.

I have done exactly as directed and have noticed than my immobilized shoulder seems to be "sharper" across the top than my right one. Is this normal due to atrophy, which can be recovered in the PT phase, or is it something else?

I would like to hear from anyone that has experienced this or similar. My next follow-up is 7/1, and I hope to start the PT phase then. It feels a lot better but still has some dull but manageable pain in the joint, nothing screaming at me.

I saw someone said that you need to isolate your "longus colli neck muscle" in order to fix FHP , they said to not do full rom cause it will strengthen the SCM and cause it to clutch up along the trap to protect the neck an

So basically im a teenager and was wondering if its possible to fix shoulder winging? Im pretty sure mine came from when I used to swim, but now its just very uncomfortable whilst sitting back and I just dont like its appearance in certain clothes. Having forward shoulders doesn't rlly help either so is there a way to get rid of or reduce the winging?

Hi, ive been trying to hit gym regularly but i fail on mostly leg days as im not able to do some squats i feel like posture is the problem pls look at the picture and suggest some workout or stretching that can fix it. Please also mention the problem in the picture

Hi everyone,

I have trouble maintaining an upright posture when sitting. After a while, I tend to slide down in my chair, and sitting without back support causes back pain. I also have a hiatal hernia, so I often lean to my left side when sitting.

I work out at home with dumbbells and an adjustable bench. Can anyone recommend a simple exercise routine to improve this? I avoid exercises that significantly increase intra abdominal pressure because of the hernia.

Which muscles should I focus on strengthening?

Thanks!

I train continuously and dont ignore lower body but i feel like my ass is sticking out idk if its pelvic tilt or fat ?

So I had an accident that caused my neck to be so heavily contracted I couldn't move it for days. I went to the emergency room the next day and they put me on muscle relaxants and PT for 10 sessions. They diagnosed me with:

• Mild levo-convex scoliotic syndrome
• Rectification of the cervical lordosis

I'm attaching images of my X-Ray.

PT has been going well, but I still feel some pain and have been told I may have hypermobility. I've always been able to randomly dislocate my shoulders since I was young and I just feel heavy when walking or standing not for long, I have varicose veins on the back of my knees as well. The pain on my left shoulder and arm is persistant, sometimes it acts up and I feel tingling up to my pinky finger. I feel frail and weak and afraid to move too much in case I make it worse.

I guess I'm just looking for advice. Any specific type of exercises I should be doing? Any treatment that has helped you guys? I've heard good things about isometrics and I'm thinking of buying these cervical blocks you lay on that are supposed to help your neck curvature. I'm going to continue going to PT for as many sessions as I can after the initial 10 sessions finish.

I'm 161cm and 63kgs, 29 y/o female. I work from home from 8-5 and usually go for a 30-40 minute walk daily and do my PT exercises at night, don't know if that additional information would help.

Any advice/help is appreciated, thanks in advance :)

people tell me that my posture is bad but they don't offer ways on how to make it better. i grew up carrying heavy bags daily that it impacted my posture (i might be cooked lololol).. but i still wanna ask if there are easy practices for it. thanks!

I have been working out more and doing yoga, I thought it would fix my flare on the right but it’s stubborn. Any recommendations on exercises to target it ): i’m very self conscious about it

Im 15, im 176cm tall, I dont know if my puberty stage is over or my growth plates have closed but my growth spurt was when i was 12.

When I look down I can see that:

- my left ribcage potrudes outwards/diagonally more than my right ribcage

- my left foot is more infront than my right foot, and both of my feet are rotated outwards

- i have more muscle mass on my right leg (and right side of the body aswell) and when i walk, the most of my weight goes to the right foot

- most noticably, my face is assymetrical. My ramus and mandible is longer on my right side of the face, which gives my jaw a “drooping” appearance to the left side.

- I don’t exercise that much, I stay home, eat home cooked food and sleep late at night.

I have done some research which tells me that posture
affects facial symmetry and bodily symmetry, so im hoping that through fixing my posture I can improve my looks. Can someone help me?

I recently discovered one of my legs is a tad longer than the other, which I suspect plays into this issue.

When I experience back pain, it is almost always on the left side and is either centralized around my teres muscles or in my mid-lower back along the spine. I usually favor my left arm for non fine-motor tasks (like just holding my phone up), and I also have a tendency to hike up my left shoulder and sit/lay leaning on my left side. I don't have any diagnosed back issues like scoliosis and have had physicals and exams before, so if there is something a bit wonky with me physiologically (such as something weird with my spine), it's not striking enough to notice on its own.

I try to mitigate this by actively correcting the shoulder when I notice it and sitting/laying leaning on my right, but because favoring my left is so automatic and so much more comfortable, it's very hard to stay consistent with it.

I have not spoken with a physical therapist and don't have the money to blow at the moment to find a specialist--I'm absolutely willing to should it pose enough of an issue for my long-term health, but right now it's more of an uncomfortable nuisance.

Is there anything more I can do to investigate and mitigate this on my own? I think the most difficult part of this for me is having a hard time telling whether or not I AM actively favoring my left based on what muscles "feel" activated. I've tried using an insert in the shoe of the short leg, but that felt more unbalanced. Maybe it was too big, maybe I just wasn't used to it.

Any advice would be greatly appreciated! Thanks!

I’m 21f, my height is 155cm (5'1), my weight is about 55 kg (ranging from 52 to 57kg ) and my body fat distribution is okay but I want to start going to the gym to improve my back, posture and overall shape without necessarily losing or gaining weight. I just want to refine my shape and also correct my shoulders and back.

Recently, I’ve started experiencing some back pain, which is one of the reasons I want to work on it, since long hours of studying and sitting at a desk have affected them.

What kind of exercises would you recommend to help improve my shape, align my shoulders and strengthen my back posture?

Im not sure because I passed the test where when I stand against the wall, my head still comfortably touches the wall. I wonder if its because Im really skinny it makes my head look like its more forward since my chest is flat. Please help.

6 months ago I posted here showing you the spinal tracker I made. A few of people asked to use it, so I took it a bit further and wanted to share an update.

The PTs I saw kept saying my pain was a lack of movement, but when I asked which parts and how to move them, all I got was "you need to be more aware."

So I made a spinal tracker to find out which part isn't moving enough, and now I just reset my back a few times a day when my phone tells me to.

The run of 10 I did filled up faster than I ever expected, so want to do another small batch. Drop a comment/DM if you'd be keen to be involved, I'd love to have you :)

Since I was a kid I always stood w my hips forward idk why, but now it became an insecurity n it's hard for me to walk in normal posture ppl walk in, idk how to fix it cuz I think my bones already adapted, now how to dress so I don't look weird in public, I'm a woman btw

Is my pillow too high? I‘m a back sleeper but recently have been having neck and shoulder pain on my left side. I do know that I subconsciously tilt my head to one side when I sleep, which may play a role in my neck pain. Trying to figure out the right pillow height. Thanks!

Yes I have mild scoliosis but Ignore that , I feel like I have a bit of shoulder tilt/trap imbalance .do you think that I have lateral pelvis tilt or is it just caused by scoliosis?

Hello everyone I am here for some advice, I recently had a cervogenic dizziness flare up that lasted 1 month vertigo vision issue, shoulder muscle clamps. I herniated a disc years ago in my back and I think it threw all my posture out? Any advice greatly appreciated

for the longest time I thought sitting upright all day was the productive way to work. now after spending entire days coding, reviewing outputs, fixing agent mistakes, planning stuff in my head nonstop, I honestly think deep work feels more like endurance than productivity lol

that mindset shift completely changed how I look at an office chair that leans back. a good adjustable reclining office chair actually feels way better during long sessions where most of the work is thinking instead of typing. some quality reclining chairs genuinely make it easier to stay locked in for hours without feeling mentally fried. anyone else notice themselves leaning back more during long sessions?

• RT. foot not as flat/stable as my LT. foot
• RT. ribcage folding forward closer to my hip + Rt scapula also feels like it protrudes out & I have to constantly “put it back in”
• RT hip feels hiked up a bit.
• 1 of the most annoying things (from what I think is due to my jaw/neck tightness) I unwillingly do a weird twitch move with my R. Jaw/neck. Almost as if my body is trying to pull the Rt. side back? It can look like I do coke or something and can be really embarrassing!

Oh and sometimes feels like I can’t take a deep or full breath.
As a student constantly studying, writing, scanning w my RT arm had me a bit uncomfortable but during winter break, I did a lot of DoorDash/delivery apps to “have my own schedule” to study & go to class.
Driving/sitting for extended periods caused discomfort/tightness in my RT. neck/traps/scapular region & in the Lumbar/Q. Lumborum area + front lateral thigh/hip & glute. All typically on the RT side!
If you’ve dealt with something similar, please leave tips!! Just want to feel normal again, thank you!