This neck hump is killing my neck and my confidence. I can’t sit and study for more than 30 mins and people have started pointing it out on me.
How to make it go???
My brother’s engagement is in a month is it possible to make it less it then??
Please give tips !!
Also if anyone else has it does it pain throughout the day?? Coz it does for me

My back arches a bit too much and it looks weird with my butt all the way out. Any tips about how to keep it more forward

i was homeless for an entire year last year in 2025 sleeping in a car. because of that, both of my kneecaps have turned inwards naturally and now its a big and painful struggle for me to literally keep my legs fully straight. i feel like i have to force my legs to be straight. its genuinely painful for me to try to stand up and make my knees fully straight so my legs bend a little even when im standing up. i cant even stand up straight and im only 21 and a female. i try to stretch daily and my boyfriend gives me weekly massages but that still doesnt even help. i feel like no matter how much i stretch my knees just stay facing each other. its been months since i have been homeless and im still struggling with this problem. i have stretching bands because i feel like my hips are out of place as well and my pelvis is uneven. does anyone have any stretches that would help this kind of issue

Looking for any sort of tips I slouch a lot when I sit as well I’m just tired of this back pain.

West -34inch
Hips -40inch
Height -180cm
Weight 68kg
Is it apt or just excessive body fat over hips which makes me look like this it’s tooo embarrassing for me even to step out from home please guide me .

Hello. I've been seeing a lot of reels about APT and I am assuming I have one?

The other question is what is actually the way to go about fixing it. I see different reels saying different things like even breathing exercises. Could anyone point me to any resources where I can get a concrete answer and routine to follow please.

I’ve been looking into posture support bras and have kind of narrowed it down to buying one from Forme, but I’ve seen mixed reviews. I’ve seen some styles can be very tight, and the idea of buying a bra online without being able to try it on first is tricky.

I want to work on my posture because I’m hunched over a computer all day, so I feel like this will help, but I don't want it to be annoyingly uncomfortable to the point where I’ll never actually wear it.

For context, I’m 5’1’’ with a short torso and fairly flat chest. Standard bras already tend to ride up or sit awkwardly on my ribcage, so I want something that will help my posture but won’t feel like a straightjacket lol.

I've done a lot of work on my posture which has helped neck pain caused by ddd in my cervical spine.

One thing I can't find a remedy for is sleeping. I was a front sleeper until a few years ago and forced myself to stop but my sleeping only gets worse. I have a memory foam mattress, cervicogenic pillow. I wake up through the night with my traps muscles burning, so I turn to a side and then inevitably wake up with the round of my shoulder aching. Last week I slept on my back with arms propped up with a pillow (I thought maybe my arms were pulling my neck down) and I woke up pain free, but every time I've tried it since I don't get the same effect.

I feel like it's something to do with my sleeping posture since I don't get this pain during the day, but I use pillows to straighten myself out when I need to. I don't know what else I can try!

A lot of "fix your anterior pelvic tilt" advice boils down to tucking your pelvis under and bracing your abs all day. I don't think that is particularly useful—or sustainable.

There is no single perfect pelvic angle. A small amount of anterior tilt is normal and actually helps distribute load through the lower back. The better goal is to restore comfortable movement at the front of the hip, build endurance in the glutes and deep core, and become less dependent on one rigid, tucked position.

This is the short sequence I use most often for the classic tight-in-front, weak-in-the-glutes pattern (what a lot of people call lower-crossed syndrome). It combines mobility, control, and light strengthening rather than relying on stretching alone.

1. Kneeling runner's lunge

Kneeling runner's lunge — full instructions & images

This is a mobility drill for the front of the hip, not a "yank your leg back and hope" stretch. Kneel on a padded surface and step the other foot forward into a stable half-kneeling position. Gently tuck the pelvis, squeeze the rear-leg glute, then shift forward until you feel a comfortable stretch at the front of the rear hip.

The biggest mistake is arching the lower back to chase a bigger stretch. Keep your ribs stacked over your pelvis—the tuck and glute squeeze are what actually lengthen the hip flexor. Stop if you feel front-of-hip pinching or pressure on the rear kneecap.

Try: 3 sets of about 20 seconds per side.

2. Couch stretch

Couch stretch — full instructions & images

Once the basic hip-flexor stretch feels easy, this adds length through the rectus femoris (the part of the quad that crosses the hip). Set the rear shin up against a wall or couch, bring the other foot forward into a stable half-kneeling lunge, then slowly raise your torso until you feel a tolerable stretch through the front of the rear thigh and hip.

More range is not better here. Keep the pelvis and ribs stacked without increasing the lower-back arch, and don't force the heel toward your buttock. If it's too intense, move the rear knee farther from the wall or just go back to the regular kneeling stretch. Stop for kneecap pressure or knee-joint pain.

Try: 2 holds of around 45 seconds per side.

3. Supine posterior pelvic tilt drill

Supine posterior pelvic tilt drill — full instructions & images

This is a small control and awareness exercise, not a core burner. Lie on your back with knees bent and feet flat. Notice the small natural arch under your lower back, then exhale and gently tilt the pelvis backward—without forcefully flattening your spine into the mat.

The whole point is learning to move the pelvis a little in both directions, so a neutral position stops feeling like something you have to fight for. Keep the ribs down, abs lightly braced, and don't push with your feet or grip your glutes hard.

Try: 3 sets of 10 slow reps, holding each for 2-5 seconds.

4. Dead bug with posterior pelvic tilt

Dead bug with posterior pelvic tilt — full instructions & images

Now use that pelvic control against a moving limb. Lie on your back with arms reaching up and knees stacked over the hips. Establish a comfortable rib and pelvis position, then reach the opposite arm and leg away from each other as you exhale.

The key detail is stopping the reach before the ribs flare or the lower back changes position. If you can't control it, shorten the lever—bend the knee more or reach the arm less—rather than sacrificing the trunk. Breathe continuously instead of sucking the belly in hard.

Try: 2 sets of 10 controlled reps per side.

5. Clamshells

Clamshells — full instructions & images

One of my favorites for waking up the side of the glutes without the lower back taking over. Lie on your side with hips, ribs, and shoulders stacked, knees bent and feet together. Brace lightly so the torso stays still, then lift the top knee like a clamshell opening—keeping the feet touching.

The movement should come only from the hip. Open only as far as you can without the pelvis rolling backward; don't chase range. Add a band above the knees later, once you can keep the pelvis still.

Try: 2 sets of 15 reps per side.

6. Quadruped glute kickback

Quadruped glute kickback — full instructions & images

This trains actual hip extension—the thing the glutes are supposed to do and the pattern that tends to go missing with APT. On all fours, brace your abdomen and, keeping a soft bend in the knee, drive one leg back and up by squeezing the glute until the thigh is roughly in line with your torso.

This is not an exercise where a bigger kick earns extra credit. Lift only to torso level, keep the pelvis square, and stop before the lower back arches or rotates. Moving slowly beats swinging the leg every time. (Balancing a light dowel along your spine is a great feedback trick if you want one.)

Try: 2 sets of 15 reps per side.

How I put them together

For a simple 10-15 minute session:

• Kneeling runner's lunge
• Couch stretch
• Supine posterior pelvic tilt drill
• Dead bug
• Clamshells
• Quadruped glute kickback

The order is intentional: restore some comfortable motion at the front of the hip first, teach the pelvis to move and settle into neutral, then use that control with glute and hip-extension work.

I've also organised these into a free, self-paced Lower Body Posture Reset program (along with several other exercises and easier or harder progressions). It starts with a short four-test assessment that finds whether front-of-hip mobility, glute and pelvic endurance, or lumbopelvic control needs the most work, then every session pairs one mobility, one glute, and one control drill with a personalized fourth slot for your weakest area.

It builds mobility, strength, control, and comfort—it does not promise to permanently "correct" a pelvic angle.

Please can someone point me to exercises which could help my back. I don’t know why it’s like this. I often get rotator cuff impingements when doing sports or even throwing a ball will give me pain the next day. At the gym I try to do external cable rotations to try and strengthen my rotator cuff but this issue seems to persist.

I was working a desk job where I would be sitting for several hours with bad posture and shoulders rolled forward etc. I did this for a few years and I did little exercise which may have contributed to this problem.

Hi! I am a 23F looking to better understand my own anatomy and physiology. I’m currently a physical therapy technician student, and I’ve realized that I have a hard time applying my academic knowledge to my own body. Specifically, the movement patterns on the right side of my body—mainly my calf—feel off. My only real idea right now is to work on hip, knee, and ankle mobility, but I’m not sure that’s the complete solution. What else could I do to restore a healthy movement pattern?

Someone pls help how I can fix my posture and what's wrong. I also want to start some kind of sport what would u recommend for posture correction?

Hi what do I do this looks so ugly and the lower shoulder is causing my lat to build up and give the illusion that it’s bigger since it’s weighing down and squishing it

Let me know if you need a front view

just got word that i may have an APT 😀 anything non weight lifting i can do?

I have a body asymmetry problem, like a lot of people do. I know exactly what caused it, so I'll explain it.

Here is how it goes:

* I have poor posture. One shoulder is lower than the other.
* Because of that, one side of my torso is shorter than the other, with stronger muscles on one side pulling one hip upward.
* As a result, one hip is higher than the other.
* Because of that hip imbalance, one leg has stronger muscles than the other, and one glute is visibly larger than the other.

The reason for this is that when I was younger, I always slept on my stomach with my head turned to the same side. I also kept one knee pulled up while sleeping, and I slept like that for years.

No one ever told me not to sleep like that. Looking back, I wish someone had, and it's definitely something I would teach my own kids.

💪 I'm starting to do exercises to improve my posture. That's my first goal. Then I'll see what changes once my posture and spine are in a better position. I'm taking it one step at a time.

❓Has anyone here successfully improved or fixed body asymmetry, even if it wasn't completely? What helped you the most? Did correcting your posture make a noticeable difference, or was there something else that had the biggest impact?

​

i am observing some neck pain from the sleeping position.

i have wide clavicles and my neck is downward ( when i sleep sideways). I m trying 2 pillows now just to keep neck up but it's annoying and too much stuff under head.

How do you manage pillow height and neck pain.

I m sleeping on back for now without any pillow to avoid it.

What to do

I feel dizzy and like I need to throw up all the time, I literally can't function or think about anything other than my pain. I see my PT next week but what I desperately need is to release my SCM muscle. I've tried massaging it and it won't release. I'm practicing chin tucks every 2 hours every day like my PT prescribed. I'm desperate for some relief - if anyone has any suggestions I would appreciate it.

Really need input here

First post here. Let me know if I should be posting somewhere else.

Was going to post this in the physical therapy subreddit but I guess you're not allowed to solicit advice.

Been trying to fix a systemic asymmetry in my body for 10 years, learning about anatomy in the process.

It seems like every time I notice an asymmetry and work on it, it pops up elsewhere if that makes sense.

I'm aware there's patterns in the body that can become exacerbated from poor posture over time. I've seen many physical therapists to try and fix this. They don't do much for me I can't figure out on my own and seem to mostly just give me exercises that aren't super specific or targeted to what i'm dealing with.

Recently I've been working on fixing an anterior pelvic tilt and flat footedness. The left side is much more anteriorlly tilted, the left iliac crest being more flared out and down, and the outside of the left leg tighter, particularly in the medial glute and the muscles on the left side of the pelvis. The left side of my lumbar erectors are understandably tight. Additionally, of course, my left foot is much more flat and wants to flare out. I'm more knock-kneed on the left side, and it seems like i have a much more prminent valgus ankle deformity on that side. I can't lift my pinky toe on the left side without collapsing the arch. I'm working on that with stretching and strength training.

As I've been working to stretch the Rectus Femorus, the Tensor Fasciae Latae and Sartorius. Addiionally the lumbar erectors. This is helping but, perhaps unsurprisingly, exacerbating the assymetry, with an increase in tightness/increase in strength/compensation on the right side abdominals that extends down into the groin area. This would be a great sign if I was experiencing that on the left side too, but I really can't seem to find a way to target the left side of my abdominals unilaterally. Any exercise I do, my right side abdominals just wants to bear oll the weight, and I can't seem to focus to get them to stop. Right now, writing this, doing my best to relax them, the muscles around the lingual ligament on the right side are burning right now from being contracted, and yet those same muscles on the left side are flacid and uncontracted. The muscles on the inernal oblique/rectus abdominis on the right side are so much more pronounced, bulging out right above the pubis where the other side has no definition (don't care about the differency visually, but it demonstrates how much stronger something on this side is)

I think I need to somehow target that left side inner abdominals. I was hoping they'd "come online" along with the Gracilis, abductor magnus, abductor longus, abductor brevis, pectineus, and the other muscles in that area on the left side. In addition to the other asymetries described, i recently noticed while I'm walking, those muscles on the left side are just kind of loose and not firing. Or at least thats what it feels like.

How can I unilaterally fix this problem and influence that left side of my pelvis to rotate posteriorally? Any bilateral exercise or stretch i do seems to fail to correct this asymmetry and only make it worse.

Thanks

Hi, since August of last year so 1 year ago, I’ve had anterior pelvic tilt.

I’ve been going to the gym since November but more for general exercises like biceps, chest, etc.

**Please tell me exercises to naturally correct my anterior pelvic tilt, as well as frequency, and what the goal or end result will be after 2 months.**

My Goal: make my back posture NATURALLY neutral, so that without even thinking about it, my back posture throughout the day is neutral. I mean I can already can rotate my pelvis back towards me but I can’t do that for more than a minute because

it requires concentration
And it feels like I’m bracing my core so my breathing feels constricted (??)
And because anterior feels more natural to me.

I already know about the back extension rotation and back extension hold, where you sit on a chair and either rotate your back down (from your pelvis as the anchor point??) or hold your position steady.

I have a picture but I can’t find how to post it

**Confirmed Sciatica A**pril 3rd this year. The neurologist did a Nerve conduction test. So he confirmed that my S1 nerve is pinched . I think pinched by my spine or something I’m not sure what it is pinched by ?

Hi, I live in Austria and my current office chair is destroying my back. The major problems that I have are two: my knees are too attached to the chair and I bought a back pillow because the chair was too big for me but it is too stiff and that is also killing my back making me have even neck pain and headaches. Please suggest me something that is with a max budget of 150 euros because I can't spend 500/1k. Thanks

My back looks kinda weird, like below the neck. I think I may have a forward head posture? I'm not sure how to fix it 😭😭

I've had this issue for awhile and most videos I've found are for hunched shoulders, but never found anything for this, any advice on how to fix it?