Hunchback Posture, Kyphosis w/ Hyperlordosis, and APT. Where Do I Begin?

[FlatsFarmer]

For hunchback:

Cuban Rotations

Incline Cuban Press

Incline shrugs with low incline for mid / lower traps.

Chest Supported Incline Shrug

Rows

Thibaudeau Coaches the Chest Supported Dumbbell Row

Upper Back extensions with neck harness

elitefts™ - Neck Harness

Lat stretch

Pec stretch

Trap stretch

Also lots of rear delts.

Many advices about shoulder, upper back, scapulas and posture in here.

Face Pulls & Nailing Form to Correct Scapular Issues

Apologies reviving an old thread but was directed here by flatsfarmer, the information provided has been invaluable! I’ve tried that gladiator mercy thumbs up drill and felt my serratus for the first time, scapula is definitely not flat against ribs, but this is the only time I feel it contracting. It’s almost impossible to hold the scapula where it should be via the serratus even when just standing. Is this likely due to my scapula being like this for years and is the answer simply to repeat t…