Has anyone ACTUALLY fixed this? I am tired of getting advice from people who have never actually dealt with this. ONLY comment if you have fixed it.
ye, I tried this stretch from stayflexy kind of on a whim and it worked! https://www.youtube.com/shorts/1rVdbHYz3C0I'd say it only took a couple weeks of doing it each morning to see a result, but I still use it as a stretch for 30 reps to this day becuse it feels nice in my upper back.
Hang from bar every chance you get, be aware that you have front neck muscles too, do movements/stretches to open chest. There might also be a hip lordosis or something in the play.
>>77341249You have to hang upside down, get an inversion table and put the time in.>>77341329Regular hanging won't cut it.
>>77341249I used to have anterior pelvic tilt and my thoracic spine did that to compensate. I fixed it by consciously correcting my pelvic tilt.
You have weak lower traps.https://www.youtube.com/shorts/488JYRP_zwg
Spam rear delt flies
>>77341301>https://www.youtube.com/shorts/1rVdbHYz3C0this is the only accurate answer.kyphosis is almost exclusively caused by rib flare, which for some reason this guy fails to mention despite the fact he actively talks about pushing the ribs back during his exercise.>tldr>your abs aren't activatingOP can have exceptionally powerful abs on the lower portion (which means hip flexor compensation is happening also), but lack total activation or only has partial activation of the upper abs into the ribcage. allowing the ribs to flare out, meaning he cannot actively stretch his back since his ribcage will always flare up leading to lower mid-back/low back stretching of the spine only.mid-back/upperback lose mobility and begin to fuse together by dense tissue and calcification == near permanent kyphosis.rehab is simply learning the weakness and gently starting the process of mobilizing tissue until the spinal segments can be mobilized again, at which point you have to hope you can have recovery as your joint is limited by genetics on its ability to repair itself.
>>77341249Have you seen a doctor about it? I went to a sports medicine guy, and he said I have scapular dyskinesis and GIRD and gave me this routine plus one other thing where you stretch your shoulder against a door frame or something similar.(1/4)
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>>77341428
>>77341432
>>77341389idk about any of that, I was just giving an answer based on my experience.. but if you say so
>>77341249>lie on hard wood floor>Shoulder straps>Hit rear delts>Sleep and sit with good posture
>>77341249I fixed it. Don't know how. Willpower, time, Neville Goddard type manifestation, and working physical labor. I also grab the skin of my neck and lower back and pull until the fascia pops. Feels good.
If its the neckhttps://www.youtube.com/watch?v=wzcH33QiRwAIf its the traps/shoulders, more like >>77341382Which should just be push ups and wall slides.
>>77341249Haha, literally just stand up straight lmfao
>>77341622Yeah neck is the priority because most people don't think about their neck muscles or realize they can flex neck to put chin towards chest.
>>77341649>flex neck to put chin towards chest.Look at your lower body in the mirror when you do this. It's probably not accomplishing what you think
>>77341622>>77341649literal retards>bro work out your neck for what is clearly a dysfunction of the thoracic cavityneck is a symptom not the problem.anything done with the neck will only provide temporary relief until your shit posture causes you to sleep with rounded back again.
>>77341650>>77341655Ok too bad if you don't use your neck muscles if you sit or stand straight while your chest is up. I didn't say you should be looking down all the time or that other muscles like upper back don't play role.
Standing that straight gives me a double chin, so meh
>>77341301>https://www.youtube.com/shorts/1rVdbHYz3C0Can I just say he's a total fag with his "attractiveness knows know posture" bullshit.
>>77341423...and did it work?Not OP but literally every response so far has said something different. This topic is so frustrating. >>77341641kill yourself
>>77341665that has nothing to do with what I said to you.OP is specifically talking about having kyphosis AKA rounded back.The only way to fix it is literally to stabilize the ribcage (providing resistance) while stretching the back. This forces both upward expansion (upper back lifts up) and side expansion (ribcage expands on the sides).This is the very first thing they teach in professional rehabilitation. If you breathe in deeply and your chest expands in front of you, you've lost the ability to dynamically move your thoracic cavity. Which means>winged scapula>over extended lower back>tight chest muscles>rounded shoulders>forward head postureAs the thoracic cavity lifts up, the neck can be fully extended and at this point rehabilitated solving forward head posture.As the thoracic cavity expands outwardly, the chest can now be stretched to maximum rom, while the serratus anterior actually sits back in its natural position, meaning protraction actually begins to activate appropriately solving winged scapula.Both of those sideways expansions help to stabilize the shoulder and prevent winged scapula.The lower back over extension will be the last thing you fix since you can't actively fix the lower back until your spine has extended itself enough for you to even realize where you're suppose to actually be feeling the stretches.almost 99% of aging adults develop mild kyphosis to some degree and almost 40% of aging-elderly adults develop hyperkyphosis.this is a very very common issue throughout human history as our bodies weaken.Namely stemming from lack of fluid movement on a day to day basis.Kids roll around and move three dimensionally a lot, they do this constantly.You sit in a chair for multiple hours a day or stand in one place in some sort of line assembly (in a very generalized probability call).You do not move fluidly, you have lost the ability to breathe and exist fluidly in your thoracic cavity.
>>77341698>...and did it work?I don't know yet, I just started doing it a few days ago.
>>77341249get this book. there are postures in the appendix under "hunch back". Practice daily (you won't). the other stuff physio-anon put will help as well, but this yoga will fix your shit up properly.
>>77341249dead hangsplankspull upsdo these all the time and you will eventually fix it. it takes time
>>77341249These figures are very nice. One thing you can do overnight is sleep without a head pillow, takes more than one night and day, obviously
>>77341655That is why its "If its the neck" and not "ITS THE NECK!!!1!"Having done a few rounds of PT, i'd agree with the youtuber that the exercises are not recommended, so you won't be doing them. So you will fix your traps, and the rotation around your shoulder. You might do a few deadhans. But you will still have shoulder pain, because the most common form of chin tucks do not properly engage the muscle, nor do they recommend the followup rotation one.
>>77342401but it's never the neck.it physically cannot be the neck.the neck is always a symptom of kyphosis and never the cause of kyphosis.that would make the problem literally not kyphosis related. you gain forward head posture because of kyphosis, you don't get kyphosis because of forward head posture.the human body does not just decide to lean forward at the head.
hijacking this thread to ask whether someone has a 10-15 minutes daily stretching routine to recommend, there's so many different stretches that one can do and I'd like something generic to use as a base and that I can later expand with whatever else I might need
>>77341706>If you breathe in deeply and your chest expands in front of you, you've lost the ability to dynamically move your thoracic cavity.How else is the torso supposed to expand while inhaling?
>>77341760would
>>77341249Backstroke swimming
>>77341249I don't have a nerd neck problem, but I fixed my lumbar posture with these (and stomach vacuums for the TVA). I feel like it might help with that too.I'd just do them while waiting for my shower to heat up every day.
>>77343527It helps build the muscles responsible for passive spinal posture. It's not like a bodybuilding exercise but if you slack on it, it gets weaker and weaker, especially with sitting all day.
>>77341361>consciously correcting my pelvic tiltI try this all the time, but not sure anything is really correcting
>>77341423>sports medicine guyIs this the go, I was thinking a physio but really want someone to tell me the problem, rather than me trying to explain it.
>>77341735Does this book come in video form?
>>77342074This is ok if you sleep on your back, but side sleepers need a pillow or 3
