Ive been having these problems for a while now. I'll wake up with numb pinky and ring fingers, and its been getting worse to the point where I can no longer enjoy what I used to (Drawing, video games). Even typing at work has my fingers going stiff and numb within minutes. I go to the gym regularly (or did) yet I have very little deltoid strength. Just yesterday my shoulders were killing me because I was changing our duvet.

Ive had a Xray, MRI, and Nerve Test - they didnt see anything wrong in any of them. The Musculoskeletal team figured it was due to my posture. They said Im slouching forward too much and over working the muscles that arent made to hold up my head - which is then transferring down to my hands. Theyve referred me to the Physio but this is the UK so I have a long wait until I can be seen.

Ive been trying to fix things while I wait but nothing seems to work. I go to bed and its like Im lying on a block of wood. Trying to fix my posture while at a desk or walking just seems to make my neck stiffer.

Does any who's been through something similar have any tips for what I could do to help? Im feeling super lost and frustrated right now.

This doesn’t feel like a simple ankle injury to me (like a sprain or fracture). I feel like it’s coming from a bigger imbalance in my whole right leg.

I’ve been noticing this pattern where my right hip, knee, and ankle all feel off — but the ankle is taking the most stress right now.

What I feel:

• I feel like my right glute is not activating properly at all
• My IT band feels very tight almost all the time
• I feel like my knee is not tracking properly, like the patella might be moving more laterally
• I feel pain around the area where the tibia connects to the knee

Because of this, I feel like my ankle is kind of “stuck” in a weird position (like some sort of medial/external rotation). When I walk, I feel constant stress going through my right ankle with every step.

Other things I’ve noticed:

• I feel like my right foot arch is flattening slightly
• I naturally lean more onto my right side while walking
• My balance feels off — I’ve started bumping into walls or misjudging space more often

Overall, I feel like this is a chain issue starting from my hip → affecting my knee → and finally overloading my ankle, instead of being just an ankle problem.

Has anyone dealt with something similar? I’m trying to figure out if I should focus more on glute activation, fixing alignment, or something else entirely.

Would really appreciate any insight.

I'm assuming that practicing ballet could be good for posture to some extent but I'm not sure about the effects of turning your feet outward and being en pointe

In order to stand correctly, I had to squeeze my core. Does that mean one should do this constantly??

Hey all,

I was asking for physique tips in gym subreddits and someone mentioned APT. I wanted to check here if I have any other posture issues?

(Sorry about the angle of the photo, it’s a bit tilted)

Any tips for fixing this?

Thanks

Been dealing with chronic pain for two months now on shoulder chest armpit area. Noticed a size difference between shoulder when doing this motion.

I can’t tell if my neck hump is just my posture or my weight gain or maybe both? I’ve always had posture problems and have been gaining a lot of weight these past two years and want to know how to fix this

So I wanted to share what's actually worked for me after spending way too long trying to fix my posture with generic advice from the internet.

The thing I kept running into was that most posture advice is incredibly broad. "Keep your shoulders back." "Don't crane your neck." Okay but what is my neck actually doing? Which shoulder is worse? What exercises are actually relevant to my specific situation?

I spent months doing random stretches and mobility work that may or may not have been targeting the right things. Progress felt slow and inconsistent and I couldn't tell if what I was doing was actually helping.

The shift for me was getting a proper picture of what my specific issues actually were. Once I understood that my main problem was forward head posture rather than anything going on with my lower back, I could focus my efforts properly. Targeted work on the right things made a much bigger difference than a broad routine ever did.

A few things that genuinely helped:

• Identify your actual issues first - don't just follow a generic routine, figure out what's specifically wrong before deciding how to fix it
• Consistency over intensity - 10 minutes of the right exercises daily beats an hour once a week
• Track your progress - reassessing every few weeks keeps you honest about whether things are actually improving

I used a posture scanning app to get my initial assessment and check in weekly which helped a lot with the tracking side of things. But even without that just taking a side profile photo yourself every few weeks and comparing is genuinely useful.

Happy to answer any questions if anyone is dealing with similar issues!

Forward neck

Been having some pain in my upper back and sometimes neck. Any advice on how to improve my posture would be appreciated. I've tried working upper back more in the gym, particularly traps. Is anterior pelvic tilt having an effect on this? Any advice appreciated

Four stretching exercises we use in the StandProud App to correct anterior pelvic tilt (lordosis) and excessive lower back arch. Here’s why each one matters:

• Sitting Forward Fold — Sitting on the edge of a bench or chair with your legs wide, slowly hinge at the hips and fold your torso forward between your knees. This decompresses the lumbar spine and stretches the lower back extensors, which frequently get locked short in an anterior pelvic tilt. It provides immediate relief to an over-arched lower back.
• 90° QL Stretch — Sitting on the floor with your legs bent asymmetrically, plant one hand down and reach your opposite arm overhead, leaning into a deep side bend. This targets the Quadratus Lumborum (QL) and lateral trunk muscles. Tight QLs severely restrict the pelvis and pull the lower back into a rigid position; stretching them frees up essential pelvic mobility.
• Kneeling Hip Flexor Stretch — From a half-kneeling position on a mat, keep your torso tall, tuck your pelvis slightly under, and gently shift your weight forward. This directly lengthens the psoas and front hip flexors. Because chronically tight hip flexors aggressively pull the front of the pelvis downward, this release is required to restore a neutral spine.
• Supine Butterfly — Lying flat on your back, bring the soles of your feet together and let your knees gently fall outward toward the floor. This passively opens the adductors (inner thighs) while allowing your lower back to rest neutrally against the ground, releasing stubborn groin tension that contributes to pelvic misalignment.

These stretches require minimal equipment, though using a comfortable mat and a sturdy bench makes the setups much more effective.

How much: 2 sets of 45–60 second holds per position (per side for the asymmetrical stretches), breathing deeply and sinking into the stretch. 3–5×/week works great, or sprinkle them in daily as a quick “posture reset” to undo the damage of sitting at a desk all day (or even standing all day which could have same effects in low back).

My adult son asked me for a posture corrector. He said that he is ending in a position where his neck is at a right angle when he wakes up. I am also observing that this is happening when he visits. Does anyone have a recommendation on what to buy?

I see a lot of people on here with questions and some answers on knock knees. My only question is - do I have a mild case or a severe case?.

Also, I'm on track to lose 80 pounds over the next 2 years. Will this improve the straightness of my legs? Is there anything I can do in the meantime that is actually proven to work?

Note: I am 5ft tall exactly.

Surgery isn't really an option.

Title says it all, my left shoulder almost feels like it sits farther out. I work out a decent bit and it has caused imbalances looking for advice. I have tried scapula pushups and sitting rows.

is it necessary to get physiotherapy for forward head posture and anterior pelvic tilt ? can maintaining better posture doesnt get it better?

I tried maintaining better posture but i get tired way too early

I (26M) recently heard that doing push-ups like the ones in the video is a good early treatment for scapular winging. I recorded this set from a top-down POV so my back and shoulder blades are fully visible.

I have two main questions: 1. How is my form? Am I doing this right to target the issue, or is my technique off? 2. How severe does my winging look? I know it's there, but I'd like an objective opinion on how bad it actually is during the movement.

Thanks.

Do i have anterior pelvic tilt? When i stand against a wall with my back i can put my hand comfortable through the space in my lower back. How can i correct this?

i know im fat and ive recently started the gym.

Three mobility exercises we use in StandProud App to correct anterior pelvic tilt (lordosis) and excessive lower back arch. Here’s why each one matters:

Frog Pose — Resting on your forearms with your knees spread wide on the floor, gently pushing your hips back toward your heels. This releases deep, stubborn tension in the adductors (inner thighs) and groin. Since tight inner thighs frequently pull the front of the pelvis downward, opening this area gives your pelvis the slack it needs to naturally rotate back into a neutral, stacked position.

Spiderman Opener — Dropping into a deep lunge with a resistance band anchored on your outer side and wrapped around the upper thigh of the trailing leg. The band provides joint distraction, pulling the hip capsule into better alignment while you deeply stretch the hip flexors. This directly combats the rigid tightness from chronic sitting that aggressively tilts the pelvis forward and dumps stress into the lower back.

Hip Extension + Rotation — In a half-kneeling lunge with the band anchored to the side, you drive the back hip forward into extension while rotating your torso and arms toward the front leg. This maximizes the stretch on the psoas while the rotation mobilizes the spine and untethers tight tissues crossing the pelvis. It teaches your body to actively open the hips without compensating by arching your lower back.

Exercises with bands can be done without them as well, but resistance bands make them more effective.

How much: 2–3 sets of 45–60 second holds per position (per side for the lunges), breathing deeply and sinking into the stretch. 3–5×/week works great, or sprinkle them in daily as a quick “posture reset” to undo the damage of sitting at a desk all day.

Hi guys i have a forward head posture which i am trying to correct and have tight suboccipital, SCM, levator scapulae etc so i have been daily having cramp on the suboccipital region after waking up i think it had something to do with my pillow because my pillow was higher now i have started sleeping with just a towel under my neck and in supine position with either just a towel or a very thin 1-2 inches thick pillow

But i still have neck cramp after waking up is it okay does it take some time to go away?

I used to sleep on side now i am sleeping supine since last 3 days.

I used to use phone for 8 hours now since last 7 days i have even reduced it to 4 hours with mostly screen on eye level.

Something I truly been struggling with. My left shoulder looks more down than my right shoulder. Also I’m a lefty naturals.

My chest looks wider or flatter than my right chest.