>>77169190
If you're a complete I found success with chest and lat stretches, chin tucks, thoracic mobility exercises (especially this one: https://www.youtube.com/watch?v=T2SqsjzzNQE)

However I've kind of hit a plateau ... I'm now doing this progression (https://www.youtube.com/watch?v=TUTFBXqEgBs) to learn an overhead squat but progress is very slow

>>77169211
*complete noob

Also try just shoulder rolls (with arms out in front on a wall on the floor when on all fours) and "shoulder dislocates" with a stick

Look into your entire posterior chain, these things arent the problem they're the result of imbalance elsewhere
It can range from your knees to your hips or lower back or even thoracic cage
Just keep lifting and stretching, stand against a wall and film yourself trying to get a more normal posture, if you see yourself compensating by pushing you pelvis or your knees collapsing or whatever then that's usually the root cause to solve
Ideally go to a doctor and dont listen to a random retard like me online

>>77169211
chest stretch recommendations?

I also have a stretch routine but i only do 2 chest stretches (arm to wall chest stretch although i feel it in my bicep) and a dip stretch https://www.youtube.com/shorts/Jxp_9OZbDlc done exactly like this, they feel great and i can already go deeper after like 2 weeks of doing it 2-3 times a week

any other recommendations?

>>77169225
For chest I just do like a "shoulder dislocate" thing with a stick but instead of reps I just hold in the area that's tight

But really I don't do much stretching anymore, because know this anon: stretching is a very limited tool when it comes to improving mobility. Tight muscles are a SYMPTOM of immobility, not a CAUSE of it. Now, once your muscles are tight stretching can be useful to remove that barrier, but MERELY stretching is not going to do much. Real progress is made by strengthening and controlled movement.

Your muscles are not elastic bands, which are inanimate objects. Muscles are connected to your brain. Your brain will not allow your body to get into positions it doesn't feel strong and safe in. That's why people still can't touch their toes even after stretching the fuck out of their hamstrings; you need something more active (like elephant walks)

>>77169190
Lateral whole spine x ray to determine cobb’s angel and whether there is a structural problem or just postural
If not structural then professional
physical therapy

>>77169222
/thread

no posture issue is caused by one thing, all case studies have proven there is always a secondary issue.
Also you can't fix one posture issue alone.
You have to slowly work on all of them.

It can be a hip issue, a back issue or a chest issue

Do bench press, chest flys, deadlifts and sit in the squat position a few mins a day

>>77169537
Also lat pulldowns

>>77169308
after just a few weeks my leg flexibilitgy got better

i can also attest that dumbbell pullovers improved my overhead mobility.

if static stretchign is paired with heavy lifting and progressive overload then you're in the money i think. its just that not everyone embraces it, kinda like cardio.

the holy trifecta of trianing for me is cardio, weights, and restorative exercises such as band stuff and stretches (be they passive or dynamic)

What helped me was none of those exercises of strengthening something but instead imagining a wire on my head that is pulling my head upwards at all times, fixed my posture and I just needed to keep thinking and moving like that

>>77169190
GOLEM GET YE GONE

>>77169190
For me hiking incline with a backpack slowly solved my neck/back/shoulders over time.

>>77169190
face pulls + rows + plank