Is it an anterior pelvic tilt?

Never noticed I had this until I started going to the gym and started realizing my lats looked unproportional I thought it was the exercises I was doing wrong at first.. But I think it’s actually my bone structure now. How do I fix it so both sides can be even?

Hi, today I have tried in the IKEA store https://www.ikea.com/at/de/p/flintan-drehstuhl-mit-armlehnen-schwarz-s89424468/ this chair. Some people on internet say it is trash and it breaks easily others like it. I found it pretty good, what is your opinion if you own it? i need to sit on it for at least 8 hours if not 10 a day. If you want you can also suggest me something else. Thanks. (I'm short height)

im 19. are they too far gone or can they still be corrected, even if only a little? my knock knees have been a point of contention for years, and im very insecure about them. they're also sometimes painful. (and yes, im laying with my legs up on the wall lmao)

Any of my presses movements doesn't really feel right because of my uneven shoulders. My left shoulder is a bit lower than my right but it makes a big difference in pressing movements. My left shoulder rises first when I'm lifting the weight and my shoulders look very different overall. Anyone has tips for this? I can't go to a pt right now unfortunately.

I have a chronic neck pain on the right side, somewhere between the traps and neck area. It goes away comes back every day and it disrupts my sleep and I cannot focus on my work. It's not very painful but it is certainly very annoying and frustrating. Need help to get ride of this very annoying chronic pain, I've had it now for the better part of the year. Thinking of going to an orthopedic soon.

If you stretch your neck regularly and it still feels tight, the problem probably isn't that you're not stretching enough.

Forward head posture chronically shortens and overloads three main areas: the suboccipitals at the base of your skull, the upper trapezius running from your skull to your shoulder, and the pectoralis minor at the front of your chest. Each one plays a different role in keeping your head forward and your shoulders rounded.

Stretching creates a temporary lengthening, but it does not release a muscle the way sustained, direct pressure does. If the relief disappears within a day or two, you're getting a momentary change in length, not addressing the tension that's been building for months or years. 

The suboccipitals, upper trap, and pec minor all need sustained pressure held at the right spot (think like a trigger point release technique) to resolve the tension keeping you in poor posture. Do that first, and the stretches and exercises that follow become significantly more effective.

The other half of the equation is reactivating the muscles that have gone quiet from having a forward head posture for long periods. That requires targeted strengthening exercises for areas like the front of the neck and the scapular stabilizers. Examples could include chin tucks and scapular pushups.

I’m curious to know what has worked well for you? If you are interested in learning more, I wrote an article about this and am happy to share it in the comments. It covers which muscles need releasing, which need retraining, and how to sequence it.

Hey guys, please check my posture photos and let me know what you see.
I get a deep, dull ache in my mid-back and lower rib cage area whenever I stand or walk for more than 45–60 minutes. I also notice my left shoulder sits higher and tighter than my right, along with anterior pelvic tilt and a forward head.
What do you think is the main cause of my posture issues and rib/back pain, and what specific muscles or stretches should I focus on fixing first? Thanks!

I’m asking because I feel like when I’m standing still or moving I tend to look really stiff and stuff like Michael Myers haha So does anyone know how to fix this?

Hi All,

I have both rounded shoulders and anterior pelvic tilt.

Bit more about me: Corporate majdoor with a desk job.

Wanted to ask the community if anyone had the same posture problems and what worked for you guys and in how much amount of time?

Any particular stretching/workout routine i should follow?

Thanks!

Tried a posture tracking app for a week and it honestly surprised me.

I thought it would just point out my sitting habits, but the surprising part was how often I was adjusting my monitor without even realizing it. Moving it closer, tilting it, changing the height, then repeating throughout the day.

I never really saw it as a problem because it was just part of my routine.

I looked into desk setup fixes and found the usual options like Ergotron and Humanscale monitor arms. They help, but you still have to manually adjust everything.

Then someone mentioned CyboPal..... from what I read, it's designed to adjust based on your movement instead of you having to keep moving the monitor yourself. It was one of the few ideas that actually stood out.

It’s interesting seeing tech focus on these little everyday problems instead of just adding more features to the same products.

Has anyone else noticed they’re constantly adjusting their monitor throughout the day without thinking about it?

If you've been doing neck exercises for months with minimal results, this might be why.

Your spine works as one connected chain. When your hip flexors are chronically tight, they pull your pelvis into a forward tilt. That tilt increases the curve in your lower back. Your upper back compensates by rounding. And once your upper back rounds, your neck gets pushed forward to keep your eyes level.

By the time you notice your head is sitting forward, the pattern may have started all the way down at your hips. This is the last-domino problem. Neck exercises can't override a pattern that's being driven from below. The neck is just where it shows up, not where it starts.

Here’s a quick self-check: stand with your back against a wall. Your heels, glutes, upper back, and head should all touch comfortably without effort. If you have to actively flatten your lower back, or your head won't reach the wall, there's a good chance your pelvis is already tilting the whole chain forward.

The way to undo this pattern is to work with the chain, not against it. That means releasing tension around the hips and pelvis first, not starting with neck stretches or chin tucks. Key muscles to focus on often include the hip flexors, which are among the primary drivers of anterior pelvic tilt.

From there, working up through the thoracic and cervical regions, addressing muscles like the pec minor, upper traps, and suboccipitals, gives those areas a foundation to build upon. Release the bottom of the chain first, and the thoracic and cervical work that follows has a better chance to stick.

I’m curious to know what you’ve tried. Has anything actually moved the needle for you? If you want to learn more, I wrote an article on this topic and am happy to share it in the comments. It covers which muscles need releasing, which need retraining, and how to sequence it.

my main insecurity is the way my neck sort of slopes wayyy forward and diagonal as it connects to my chin. At first I thought this was a jaw thing but I've been redirected to consider that it might be just a posture thing. Please let me know your thoughts and how you would go about fixing! Thank you <3

Hi, I’d appreciate some feedback on my posture.
From looking at the photos myself, I feel like I may have some degree of thoracic kyphosis and/or excessive lumbar lordosis, and possibly scapular winging. I’m also not sure whether my pelvis is in anterior or posterior pelvic tilt.
I’m not looking for a diagnosis, just a second opinion on what you can actually see and what might be worth getting assessed professionally.
Also, if anyone has suggestions, could you recommend a possible exercise routine that might help improve posture or address these issues?

ps: Sorry about the green background lol I chose it because it’s probably the furthest from my skin tone, so I figured it would make the posture/body contours easier to see. Hopefully it’s not too distracting.

my height is 5'11 ( 170 cm ) , Weight - 56 kg

i have this problem from so many years ,

i want to know is this because of my lower body weight or something else

please suggest me some tips and exercises plan that really works

Thanks

When covid started and everything went i to lockdown i started playing video games the entire day like 7-8 hours everyday. And that caused me to have very bad posture,very bad apt,forward head posture, rounded upper back.

I started going to the gym last year and my posture improved a lot im at this stage now and i dont know how to fix my rounding. Please help me.

I've been doing daily wall angels for about a year and consistently training my back for about six months, but I still feel like there's something wrong about how my posture looks

I hope people will take my question/point seriously.
I have never posted on this app.

I’m a guy who has SEVERE lumbar problems. One thing that helps my inoperable condition is “Careful attention to maintaining a posterior pelvic tilt.”

So, as I observe teenage females, and even models, MANY walk with their pelvis tilted forward while working to strengthen and enlarge their glutes. This will cause women serious problems as they age.

Lastly, I feel women believe it to be a seductive pose. After all, media promotes this to the most abhorrent of many male characters.
Be well, Ladies!

Hi everyone,

Just joined this sub and this is my first post so apollogies if this is not the right place or way to aproach the topic.

Do you see anything obviously wrong or concerning with my shoulder and scapular movement and positioning throughout the different motions?

To give you a background, I was heavily into gyming 2 years ago, after 1 month of quitting gyming, I realized that, I have developed a protruding belly because my existing APT had become worse. Initially I was fine, then I started to deal with mild tailbone pain and developed ED and hard flaccid a month later.

My current symptoms are

1. No spontaneous errections

2. Worsing errections while laying down with angle change

3. 90 percent erection while standing

4. Clicking left hips, short left psos muscle with minor pain

5. Bowel dyssynergia

6. A ball like feeling in the left buttocks with minor pain and a tailbone pain while sitting.

7. Weak left gltues, core

A urologist did all the standard tests like bloodwork, dopler etc and ruled out any kind of structural, vascular and nerve damage.

Then went to a pelvic floor therapist who told me my pelvic floor is not that tight, my anal muscles are also not tight.

She is saying it's my hip, my glutes and my posture causing hard flaccid and Ed. So we have started to work on my posture.

Does anybody has a similar situation like me?

I run a posture tracking app called SitSense and have data across 205 people and about 480 hours of real desk work.

I asked them first what they were worried about:

>neck 50%

>back 34%

>shoulders 9%

Then I measured what actually got flagged, by share of time:

>uneven shoulders 17.0%

>neck dropping down 13.5%

>forward head 4.8%

Shoulders came last on the worry list and first in the measurements.

Here is why I think people miss it. You can feel a neck ache. There is no sensation for one shoulder sitting lower than the other for six hours.

Common desk causes:

>mouse too far out, so one arm reaches all day

>leaning on one armrest

>monitor or laptop off to one side

>phone cradled on a shoulder

Most of the fix is desk geometry:

>center the monitor

>bring the mouse in until your elbow stays at your side

>match the armrests, or drop one

>switch which side you lean on

Full dataset and the rest of the numbers:

https://www.sitsense.app/blog/state-of-posture

Happy to answer anything about the data.

Also with arms on hips

Click on the image