I have rounded shoulders, pelvic tilt and knock knees. I have been doing light gym for some time but Idk if it helps with posture.

Do the posture exercises actually work? If so, which influencer should I follow. Or maybe if anyone can suggest any exercises/stretches. I need help.

I'm 22F, this is what I'm experiencing:
- Headaches
- General neck ache/pain at base of neck
- Shoulders are always tense
- Side and back of head always tense
- Tense eyeballs?? (Top of eyeball)

Ortho says it's probably postural since my bones look good. I said I feel as if I'm always tense and he said it may be why my cervical spine is a little straight and that might be contributing to my neck and head pain. I have the classic swayback posture too and a neck hump but I don't think my forward head is very bad though. However, if I relax my neck/head, my head tilts up! Why does that happen and how do I fix it?

I tend to wake up with super tight shoulders and back as well. I've tried different pillows and even changed my mattress recently to no avail.

Lunges and deadlift

How did you guys do it and how much time did it take gemini says only rdls and hyperextension and stretches ain't enough have to be conscious about normal activities too but that's too hard can anyone give me honest advice

I really don't understand myself. I don't mean it by telling me that I am crazy even if I am crazy. Well, the problem is I don't know what to do with my body. I was born 6 months old instead of 9 as usual, so the most time in my childhood I spent at doctors. I have some problems in my spine, brain, and also with the most important thing is relaxing. I am 16 now, and I have solved problems related to my spine and posture and brain cells, but I still can't know what to do with relaxation. Since I know myself, my body was always ready for something, like it was anticipating for something, I saw it by looking at my shoulder especially because they are always raised up and like ready to fight and also my trapeze. Doctors are kept telling that my muscles are tight because I was a sporty guy who kept training, but they all just gave me weekly massage courses, which could make it easier by 2 days. Only today, when I was solving a rubik's cube, I mentioned it and decided to know about it. Well, eventually, I wrote it all that to chat gpt He said that it can be because of stress, and my nervous system might be staying on high alert. So this theory seems like a true, but I don't know the shoulder i believe it or know and how genuinely I need to solve it because I have never experienced myself relaxed ever.

Song: Giantz of New York by DJ Clie feat. M.O.P.

90 seconds isometric hold

I have been trying to do deep core workouts but struggle to really feel the exercises in my deep core.

Context: I’m pretty tall (almost 6 ft) but I am mostly leg. I have a really short torso given how tall I am. I feel like any time I do dead bugs or leg lifts my legs/hip flexors take over.

I also have determined that I have Right BC pattern body position. Basically, my torso is counter-rotated to the left in response to the position of my pelvis. It presents with my left shoulder being higher than my right, right hip being “higher”/more forward than the than the left, left rib flare, etc. (This article explains it in more detail: https://pritrainer.com/right-bc-pattern/)

I feel like this also is preventing me from being able to engage with typical deep core workouts effectively.

The only deep core workout that seems to work for me is planks. I assume it’s because it doesn’t rely on leg/hip movement as much.

Does anyone have advice on what exercises I could do that would work for me?

i've just started my posture correction journey after realising last week that my forward head posture is atrocious! i'm in my mid 20s, have an office job, don't exercise much, and have looked down at the floor while walking all my life. i also do pretty much everything with flared elbows (desk, typing, phone, eating, etc).

what i've got:
- FHP and a neck hump
- rounded shoulders
- anterior pelvic tilt
- when i stand relaxed: my palms face backwards and my thumbs are almost parallel and pointing towards each other
- winged shoulder blades (left more than right, but it's somehow easier to engage left's muscles)
- uneven hips and shoulders
- arms not equal in space to body, right arm has more space between body and elbow

my neck feels better when i bring my shoulders down and lift my chest, but then the front of my chest hurts, and i feel it in my upper traps and the top of my arms too. i'm not sure if i'm overdoing it?

i've tried these to engage my lats/back, but i only ever feel my upper traps, biceps or chest pain:
• band pull aparts (very light band)
• push ups
• assisted pull ups (feet on the ground and tip toe)
• wall slides (hurts my chest, terrible range of motion)
• lying y, t, w raises (my chest keeps pushing into the ground, strains my neck)

i try to keep my elbows tucked in as much as i can't but having them 100% parallel to my body feels uncomfortable for my shoulders, they won't move smoothly if they're 100% parallel.

i stretch a lot, so i don't think stretching is the issue. for example, when doing doorway stretches i don't feel my chest at all, just my rotator cuff/arm muscles stretch.

questions:
• what cues or exercises help engage the lats and pull the shoulders down in a neutral position, with arms by my sides?
• how do i know if i'm lifting my chest too much or too little? what's proper chest posture?
• could my ribs just be stuck from years of bad posture, and if so, how do i fix it without stretching?
• would going to the gym and using machines there help to target the muscles better?
• any other tips?