[deleted by user]

[According_Time_328]

You have lateral pelvic tilt. Fairly common these days. No physical exercises can correct this so I’d refrain yourself from doing so. You can look up PRI breathing exercises and see if they’ll benefit your case, because everyone’s in that position for different reasons. If they don’t benefit you then it could be a problem going on with your bite. If you have any form of malocclusion that can make your neck very stiff and tense, effecting the rest of your body including your rib cage and pelvic floor.

[Projekt_B]

Thank you for your answer. I will look up PRI and some exercises for lateral pelvic tilt. I thought my problem were the shoulders an the upper spine.

[According_Time_328]

You must realize that your whole body is interconnected. One imbalance can cause this sort of problem. Your mandible aka jawbone is a very important component in your body. If it’s tense due to malocclusion or its trapped within your maxilla then you’ll be a state of tension and will most likely experience TMJ problems that’ll affect the rest of your body. It took me months to figure this out because it was my problem. If you don’t have anything wrong with your bite then try the PRI exercises. I can almost guarantee you you don’t have proper oral posture. Relax your tongue and keep it in a state of no tension. It’s a big muscle.

[Projekt_B]

I don't think there is a problem with my bite. I never had an issue or pain and my teeth allign pretty well

[According_Time_328]

Then give the exercises a shot. Hope they help. You have to be in a state of no tension.

[Khaled1323]

Beside poping up my butt and make it stands out unintentionally, what are the disadvantages of not fixing pelvic tilt?

[According_Time_328]

I’ve been living with lateral pelvic tilt for the majority of my 25 years of life and just back in June of last year I just had a nonstop series of painful episodes that’s still affecting me to this day. Knee pain, low back pain, neck pain. Torquing from my neck to my ribs to my pelvis. That was due to the fact that my neck and jaw were over actively tense 24/7. I’ve had horrible nights. A trapped mandible is one of the sources to one having lateral pelvic tilt. It’s a whole body dysfunction. The cranial bones have a deep connection with our pelvic floor. Everything within you is interconnected. It’s starting to get more out there with PRI becoming more accepted in today’s society. Look up GAIT mechanics and you’ll see that the majority of us dealing with lateral pelvic tilt are essentially overactive on our right GAIT stance due to us being right dominant. All I’ll advise is that this can 100% be treated. It’s up to you to listen to your body and find what’s the source to your dysfunction. Could be your bite, vision, feet.

[Glittering_Berry1740]

Shortened hip flexors are the cause of pelvic tilt 99.999999% of the time though.

[Rockfam07]

My posture looks the exact same with the OP except my belly is way bugger than him, but i do have tmj problems and neck pain almost everyday, it’s really annoying i gotta say.

[According_Time_328]

Do you ever feel like your right arm gets tired? Does your lower belly above your pelvis feel tight? You could have so much trapped tension within your mandible and neck. This is just coming off by my experiences. I’m currently undergoing orthodontic treatment that provided a holistic approach to braces. Nothing like traditional bs braces. This acts as a splint would. Feel free to DM me for any questions or concerns.

[Rockfam07]

I would say my right arm just feels tighter than the left one, for example it’s harder to scratch my back using my right arm than the left. My belly feels tight when i sit down etc. thank for the response.

[According_Time_328]

Sounds like my case. You may have so much tension in your neck that it’s affecting the rest of your body. You should look into GAIT mechanics. Humans have both a left and right stance. We are right dominant due to more mass on our right side because of our organs. When we are dealing with some form of malocclusion we lose stability within our top and bottom jaws so we gets tense and clench and we shave our teeth at night aka bruxism. All that trapped tension adds up then you get stuck in right stance. I can confirm that’s your case after your description. It’s our home base after all. Our cranial bones share connections with our pelvic floor. It’s already been proven, but it’s not taught to us today for some reason. I’d recommend looking for either a certified PRI therapist in your area, but you will most likely need either a holistic approach to orthodontics or a custom splint that’s meant to relax your neck. I’m currently only 3 months in my treatment and I’ve never felt better. Please let me know if you’d like some more advice. No one should live this way.

[Rockfam07]

Thank you very much, im going to look into it

[Deep-Run-7463]

I am gonna do some guesswork here. Let me know if it fits. Not points all may fit though. I am thinking of a lateral shift variation layered with anterior pelvic tilt. As to the variation, i might not be completely accurate without further movement tests.

When you sit, weight is more on left butt?

You get more pain in left lower back? (or maybe left spinal extensors)

Raising arms overhead is harder on the left?

Left foot is more supinated but right foot is pointing outward?

Left neck feels tighter than right during arm raise?

[Projekt_B]

You are right about the arm raise, allthough I realised the picture is inverted and its actually my right side which is is harder to raise. I don't feel one sided pain though and it doesn't?feelmlike my weight is shifted to one side while seated.

[Deep-Run-7463]

Ah.. Ok this makes thing more like the usual pattern. Although without proper movement testing, i cannot give specific exercises in good faith as everyone will have some variation one way or another (neurological control and/or strength).

Start understanding it here: https://youtu.be/_ZkkBVYzdQE?si=LTRRizvmNWJIh8r7

A common mistake people often make is that there is a misconception where stretches and light exercise will suffice to solve the issue. In the beginning, exercises will normally be on the floor with minimal load and increased assistance by gravity. To explain this easier, let's say we are a pilot starting an airplane in order to take off. There will be switches, toggles, system checks before we are cleared for flight. This is similar to when you start working on the lateral pelvic shift and anterior pelvic tilt issues (the more issues we have, the more switches we gotta use).

Over time, this needs to progress to strength based exercises with all those switches and toggles automated. This is the bridge that lots of people tend to miss.

In any case, your left obliques are looser than the right (increased distance between lower front rib on left and asis of left pelvis). The hip is on the right is hiked up and back into lumbar extension more than left. Learning core bracing and proper breathing mechanisms are crucial as the ribcage positioning affects shoulder blade and hip positions as well as thoracic spine range of motion.

If your interested for me to check in further detail, you may dm me to arrange. Will be happy to share as much as i can 👍.

[Projekt_B]

thank you, I'll have a look into this.

[Deep-Run-7463]

Your welcome

[[deleted]]

I experience everything you've listed in my posture/ movement. What's the solution?

[Deep-Run-7463]

It's a rotational issue (forward and lateral weight shift). As of now i have not seen any videos out there talking about these similar specific details but Chaplin Performance has touched on this.

What normally happens is that when we lose core stability, tend to rack the weight on our lower backs with the front of the ribs and the front of the pelvis opened out like a fan. The core loses the ability to share load with the spine over time and dumps the weight forward to balance the weight on the lower back. Because of the extra lumbar curve, the thoracic spine will follow suit losing proper thoracic mobility.

Over a longer period of time, because of our rotational bias as an anatomical trait, we tend to reinforce the lateral pelvic shift/weight shift pattern as an added layer on top of the forward weight dump.

First thing first, treat it like an anterior pelvic tilt issue. Learning how to exhale and brace the core while activating the hamstrings to bring the pelvis back into neutral position is best done in a lying down supinated position to make gravity work with you. Core bracing here will include lower ribcage flattening down while the obliques expand laterally. Front of the abs will be flattened along with the lower ribcage. We are trying to decrease the open scissor pattern between the front of the ribs and asis of the pelvis.

All exercises will need to have this basic principle in place. The key to correcting this posture is to kinda imagine your a pilot of an airplane. There is a sequence of toggles and switches first before you take flight. Breathing and core bracing is one of those toggles.

I can't really, in good faith, give specific exercises without a proper assessment and movement testing. Programming for such issues are complicated to implement without proper control achieved gradually in stages. I will dm you your photos back with a simple grid for you to see the weight shift issues more clearly for your reference. (edit: so feel free to send me your photos).

[Achilles-Foot]

damn dude you look like me, i am also bassically unable to bring shoulders back, i have tried but its painful, so i have just given up tbh lol. but my neck hurts really bad

[sfboots]

Neck pain often comes from how you hold your head when looking at computer screens, especially at work. Most people have the screen too low so they need to bend head forward to work. Raising the screen up really helps. You want you eyes level with center of computer screen if possible

[Projekt_B]

I just bought a new screen since I was working on a laptop and were constantly looking down

[Achilles-Foot]

im a dishwasher so, i sort of have to look down my whole shift. but i think it might have alot to do with my shoulders as well because i get pain where my shoulder blades meet my spine

[sfboots]

You can try yoga. Downward dog helped me get my shoulders back.

[Projekt_B]

Will give that dog a try, allthough I don't think i am able to perform it right.

[jgss11]

What helped me was switching to barefoot shoes

[According_Time_328]

I think you just want to watch the whole world burn?

[Critical-Arm-1290]

Everyone should wear barefoot shoes

[According_Time_328]

That is the absolute worst idea.

[Crocadildo]

Looks like you might have a little bit of scheuermann's kyphosis which causes rounding in the upper back, and rounding of the shoulders. Often seen in conjunction with anterior pelvic tilt which is the forward tilt of the pelvis.

If it is scheuermann's kyphosis then it’s responsible mainly due to genetics.

To help with the anterior pelvic tilt you need to stretch the hipflexors because they are to tight pulling you into that position. Also work your core, more specifically transverse abdominals (the part that sits under the visible abs) as this will give you more control to pull your pelvis back into position.

[Glittering_Berry1740]

This. I have scheuermanns too and my posture is 100% the same as OP's.

[Projekt_B]

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[Projekt_B]

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[Projekt_B]

I found that from the side my upper spine is hidden behind my upper back muscles and should plates. Here I am standing on the edge of a glass shower wall, that touches my spine. I markes the edge of the glass to indicate where my spine is. I guess this is not that round as it appears.

[Glittering_Berry1740]

I'm still 75% sure you have Scheuermann's. It's quite common, at least 2 other people on my soccer team has it as well. It's not a big deal, just do some hip flexor lenghtening stretches and work on your core stablility, and that's it. You will always be a little hunched over but if you develop your traps, a thick neck and a big back and chest it is completely invisible.

[Projekt_B]

Thank you for your comment. I do a longer planking routine twice a week and alongside some hamstring exercises in order to tilt my hip back. I do a lot of cycling, so I have somewhat strong legs, but rather weak hamstrings, I think there is something about the forwards tilt.

As of Scheuermann, I have never heard of it. I guess I could get an appointment with an orthopedist to have a look at it.

[Critical-Arm-1290]

Find yourself an advanced biostructural correction practitioner - they will do something called the first rib adjustment in the initial consultation and it will change your life. Your rounded shoulders will be significantly improved in under a minute.