24 Male
I would like to ask what do you see in the photos of my posture? I’ve read a lot about kyphosis, lordosis, APT, swayback etc. and now i don’t know how to define my problem. I know the best way would be to get an x-ray, but at this point, I can’t afford it for a while. Does this look like a structural or postural problem? Any chance to fix it? What exercises should i do?
I feel that i am very self-conscious about this and it really affects my mental health and i want to do something about it. I dont really have any photos of my posture from adolescence but i can remember that sometimes people would tell me i am slouching but i dont know if it was this bad as now. I also wanted to ask if i got postural issue with spine during adolescence would the bone be calced by this time making problem irreversible?
You can imorove this it will take some diligence though.
Your shoulders are interiorially rotated, likely from poor posture over years and/or unbalanced training sport programing
Stretch the anterior deltoid and pec
strengthen and improve control of the muscles the externally roatate and depress the scapula.
be conscious of your posture in your day to day life and work on correcting it for breif periods of time.
This is a typical problem i see with lots of people i work with.
set up a ritual of stretching the pec/shoulders. Every time you pee perform the stretch for 30 seconds both sides
start everu training session with some type of external rotation at the scap for a warm up. Cables bands, dbs, or just use gravity.
increase pulling volume by about 30% and keep pressing volume the same, when pulling focus on initiating movement from the scapula and dragging your elbows worh your back muscles.
when standing or sitting do reps of just mocing your shoulders and mid back in a neutral position and back for reps.
This is a good place to start. Be consistent and you will notice improvements within a couple weeks
I have a kyphosis with some excessive curvature at t-6. I am more prone to shoulder issues If I don’t keep up with flexibility and mobility work, especially at the scapula. I routinely do Pec stretch, lat stretch, wall slides, open the book/ close the book exercise, dislocates, dead hangs, face pulls, band pulls… and since I’ve incorporated these moves (I do some before and some after lifting or on off days), I find that my shoulders feel great and have normal range of motion with no pain. Posture awareness for me is essential.
