I’ve had this issue since I was i was younger I always knew my rib cage was bigger but had no idea what it was called. In 7th grade my mom took me to a surgeon and he just said my breasts were too small to confidently do anything without leaving crazy scars and fun fact they have not grown since and I’m in my 30s now. I realized this past year they’ve gotten way worse. I’m just now figuring out what rib flare is and I need all the advice I can get, is there any way I can make this better? I feel like it’s really in the way.

Edit: while I am slightly sucking in I have another photo of sucking out but I’m not sure how to post it here and it genuinely looks the same.. my rib cage has always been larger than my body so it looks like I’m dramatically sucking in but I’m truly not

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Hi,

I recently tried this type of pull-up assistance device: two elastic straps are attached to the bar, with a support placed under both feet.

Strangely, I feel mild lower-back pain when using it. During strict unassisted pull-ups, I do not have this problem: my abs automatically contract strongly, my pelvis and lower back feel locked in place, and my whole body remains stable.

With the assistance under my feet, I feel that my abs engage much less. Since the device pushes my feet upward, I wonder whether it changes my body’s balance, promotes anterior pelvic tilt or lumbar extension, and forces my lower-back muscles or facet joints to take more load despite making the pull-up easier.

Has anyone experienced something similar?

Would placing the assistance closer to the upper body—for example around the elbows or under the armpits—reduce this effect, or would that create other risks due to pressure on the nerves, blood vessels, shoulders, or elbows?

Struggled with a high shoulder from a long time. I think it's from a mix of reasons: leaning to the right side on the car, sleeping on one side, leaning to right side when standing, significantly stronger lat activation on the right side (can't really feel my left lats when doing pull ups or rows), resting my left elbow on the table while writing, resting chin on left hand while sitting, etc.

Has anyone else struggled with this, and do you guys know how to solve this?

Ich kann nach einer alten Schulterverletzung das Schulterblatt kaum mehr ansteuern und es steht in meinen Augen etwas ab und schmerzt .. es wirkt als würde es nicht mehr ganz auf dem Brustkorb liegen

So many information about the topic. What if I do this everyday? Is it enough to fix my posture?

https://youtube.com/shorts/u9OQMBPrFgI?si=Kh_7wGIUsP0I5uMy

My scapula sticks out about as far as my glutes do. Its so rolled dude.

I also have a muscle imbalance or something I didnt show here that causes the left side if my lower back to noticeably stick out more than my right lower back side which creases. I can sometimes physically feel this crease when I walk.

In the gym I will do some one armed rows on my right side only after doing regular rows. Y flys. Cable external rotations on the right side. Am I missing something? I’ve noticed improvement in muscle tone but its not accompanied by any improvement in my shoulder.

Side note: I used to have idiopathic scoliosis before I got my spine fused. Two 50 degree curves.

Is a posture brace a good idea or can it make it worse? Ive seen conflicting info.

This is my natural posture btw.

Full disclosure: I run StretchWell, a mobility and personal-training studio in Belgrade. I’m sharing general movement education, not assessing anyone remotely.
The popular advice to “pull your shoulders back and sit up straight all day” sounds sensible, but it often turns posture into another rigid task. There is no single position that every body needs to hold all day.
A better objective is usually to build more options: change positions regularly, move the neck and upper back comfortably, and develop enough shoulder and trunk endurance that one work position does not feel like a trap.
A simple desk-break sequence might include a few slow neck nods, controlled shoulder-blade movement, gentle upper-back rotation, and a short walk. The details matter less than doing movements you can repeat without pain or bracing.
Stretching can be part of that picture, but stretching alone rarely creates a durable change if the rest of the day is still one long, immobile position. Mobility is most useful when it is followed by control and strength in the new range.
If neck or shoulder symptoms include progressive numbness, weakness, severe headaches, or pain that does not settle, that is a reason for an in-person clinical assessment rather than a more aggressive posture routine.

"I have been suffering from chronic pain in my scapular area for about 7 months now, and I am completely exhausted. It all started after a bad twist while riding my bike, which caused me to develop muscle spasms/knots on the right side.
I constantly feel pain when I depress my shoulders (moving them away from my ears), but also when I retract my shoulder blades. The best way I can describe it is like having needles stuck in there. I had a thoracic spine X-ray, which showed some marginal osteophytes, but I don't think that is what's causing my pain. A scapular MRI, an EMG (electromyography), and a scapular X-ray all came back normal.
Supplements:
Alpha-lipoic acid, Vitamin C, and Omega-3.
I have also tried trigger point injections/injections of Thiocolchicoside (Muscoril) and Diclofenac (Dicloreum), but they didn't provide any relief.
I have started physiotherapy, including massage therapy and postural education, but it isn't helping. I still constantly feel muscle stiffness on the right side.
What do you recommend? Can anyone help me out? Who should I see next?"

Had an awful panic attack a while ago. Went to see a chiro/physio because I had tensed up real bad in neck, shoulders and chest. Chiro said I was holding tons of tension in upper back just below the neck. He also said I had rounded shoulders. He loosened me up and got me doing wall angels for awhile. Came back and said I started getting tension headaches in the forehead area. He was like, oh so now we're seeing where the tension is coming from. He loosened me up again, and got me doing rows for the mid back area. Eventually, my "rounded shoulders" went away. My chest seemingly flattened out (it looked like it was sitting higher). Some days, I could literally feel muscles popping "into position". Now, I stopped going to that Chiro because I've still been getting tension headaches, lots of neck pulling (almost numb feeling), and the odd bout of lightheadeness or "vibrations". Never had those problems before. Ever. Seeing a physio, but she said she's not noticing too much aside from "slight" forward head posture and some neck tightness. She's got me doing a million stretches and like two exercises. Have noticed maybe a minor improvement (the odd vibrations went away). Not really sure where to go from here. Also dealing with brain fog, twitches, derealization, somewhat low energy—fun time. Not sure if it's postural related that's causing some type of nerve compression along my spine/neck, or if it's residual anxiety from the panic attack. I'm still not even sure what caused the panic attack entirely. Anyways, I'm wondering if there's any type of thread worth following to get some relief here. Advice is appreciated.

pretty much what the title says. I have tried many exercises/stretches, but haven't been consistent with them long enough to improve my posture, because when I do them it feels "off" and I feel like I'm not doing it as good as the person in the video is and might be causing more damage. not sure how to move past this? is it really okay as long as I'm consistent? what if my form is wrong??

Hello everyone. I have a problem with neck and shoulders. My neck hump is getting bigger and I think reasons for that are poor posture and some weight I got. Sometimes I have pain in front neck and SMC region, otherwise I feel pretty stiff in my traps and middle back.

I also have a feeling that my left scapula is not in the right place, especially when performing overhead press. It feels like my left side goes a little higher than the other side. The left glute is also a lot tighter then the right one. I'm not able to stretch it full doing pigeon stretch. Any advice?

Thanks in advance!

I’m working on finding a physical therapists but am making this post to see which kind of what specialist.

I’m 26 and I’ve had lifelong left-sided instability. My left hip is noticeably weaker, my left foot rotates differently, I have difficulty balancing on that leg, and recently I’ve noticed my left foot dragging or tilted down when I walk. I’ve also noticed that on my groin I have significantly less muscle. It’s like my right side has take over lol since my left isn’t working well?

Realistically can anything be done about my severe flared ribs. This is not my normal posture. I’m forcing myself to stand correctly. Normally I have rounded shoulders, forward head posture, and I slouch. I want to try and fix as much as possible.

Hey all so I’m gonna start of by saying I do have bad posture and rounded shoulders but have started doing stretches to try to help it out and I’ve noticed a bump maybe? I’m a massive hypochondriac so this shit scares me lmao…Only hurts if I press the area and slight uncomfort if I lay down but it’s like having a bruise to be honest. I was wondering could this be slight winged scapula at all? I can’t move it at all and it just feels like a bone to be honest. Some sort of reassurance would be great, cant see a doctor until 2 weeks time. Thanks all

Always have back pain, my upper back is usually what hurts and I don’t know where to start to fix this. I work in tech and sit at a desk most of the day. I do lift and run already

Hi, I would really appreciate help to clear up my confusion.

I feel like I have the issue in this video https://www.youtube.com/watch?v=IZfOVpt-bA0, but
I am confused: what is the difference between this and a normal left AIC? Do I learn to load the right, load the left? It's very confusing. Does this mean I'm unstable on both legs?

If someone could just dumb down what the person in the video means, it would be greatly appreciated, ty :)

I have a forward head posture, rounded shoulders, and some degree of lumbar lordosis. My main issues are a tight neck, tight lower back, and tight inner thigh adductors.

What is the single best exercise, or combination of exercises, to address all of these? It seems that no matter what I do, the tightness and the feeling that my body is "out of alignment" never go away.

I regularly stretch my chest (pecs) and lower back, and I've been doing glute bridges, rows, face pulls, reverse flies, dead bugs, and reverse crunches, but nothing seems to provide long-term relief.

What has helped you the most?

I'm a young man, who seems to have developed this tilt from sitting down too long and I want to fix my posture. If anyone else has the same issue as me, can you tell me what worked to fix it? If anything at all?

I’m at a loss of what to do here. My system is so sensitive right now. I have to leave my low back and glutes alone due to sciatica from lumbar disc bulge. However even simple stuff like wall angles ticks off my ulnar nerve, scapular retractions caused my neck/upper traps to tighten and take over; laying down supine with arms at a T also messes with ulnar nerve. Chin tucks causes my neck to lock down. The standard excercises I can’t do!!

I was at a desk job for 3 years with awful posture and poor ergonomics. I was (thankfully) fired a few months ago as the pain became so much I couldn’t work anymore. I’m never going back to a desk job. Please don’t recommend PT — I’ve been to a lot of PTs, including one post job recently, and they all start way above my baseline and leave me in more pain.

I’m generally ok on my feet. Now I have to rebuild my body and I dunno where to start. I’m only in my 20s. I’d like to think I’ll be able to recover. If
Someone could recommend me exercises, or a website or a YouTube channel to follow that would be awesome. It’s my dream to be able to run again someday 🥺

Last picture is the most recent

I have been training my upper body for about 6 months now but I have noticed one of my shoulders is more rounded and fuller in comparison to the other. my shoulder exercises a dumbell shoulder press and a machine lateral raise, so they’re both equally doing the same amount of reps and weight. Does anyone know what this is or what I could do to fix it??

If you look at my left shoulder, you will see that it juts out toward the bottom of the scapula much more than the right. You can also see that my left arm is more internally rotated. I've been getting occasional pain in the shoulder blade area on that side for a while, but today, after training with 10kg dumbells, I have developed intense pain going all the way down my left arm, especially under the shoulder blade and in the joints like the elbow, wrist and fingers. There is also general pain down the back of my forearm and discomfort around the scapula. It really feels like it's out of place. How do I fix this? What could be causing this? The pain is driving me insane.