So I have rounded shoulders and neck as a result of bad posture.

try standing up straighter

>>10857264
Work out
Swimming and do lots of rows and other pulling exercises at the gym

https://www.youtube.com/watch?v=FTV6UCh-yhs

>>10857264
if it's really severe, there are braces to fix your posture

>>10857264
Everytime you drink water or check your phone etc. make sure you're standing/sitting straight, eventually you won't need to do it anymore.

>>10857264
Pendlay Rows.

>>10857264
had this problem too and i hope u see this.
stand with ur back against a wall and raise ur arms and press ur arms against the wall for three minutes it will straighten back out

>>10859327
Did you gain any height out of this?

I had this when I was yunger due to wearing a heavy leather jacket and sitting terribly by the computer. My advice is throw out your office chair and just get a rigid fucking kitchen chair, don't wear heavy jackets if you do, and always mind your posture. Do not look at the ground when you walk.

>>10858098
This and lifting in general and yoga.
Go to the mirror and look at yourself sideways, now adjust your posture so it looks right and remember the pose/feeling. Everytime you catch urself sloutching, bring yourself back up to the right pose.

>>10857264
- Shrugs
- Rows
- Proper sitting position at school/work/etc.
- Regular stretching

>>10857264
as others have said, work out, especially your core.

If your shoulders swing around to the front like in your pic, hitt your rearr delts

http://forum.bodybuilding.com/showthread.php?t=123812871

disregard half baked advice ITT and read this if you're serious

its hard so you'll hate it but its all the info you need

>>10857264
it's time you start doing sum heavyass diddlylifts

Hit the gym.

There's no other answers, a problem caused by inactivity can only be fixed by activity. It's simple as that.

Also it should be noted that it's a per case scenario. While working out will help with everything not everyone is built the same and it's totally possible that you suffer from kyphosis (hence the rounded back). That's why if you have doubts you should seek a specialist before lifting weights like a retard because you might get in troubles.

And kyphosis (or scoliosis, or bad lumbar lordosis) CANNOT be fixed by "just" working out, or shit like stretching / postural work. Disregard any broscience.

>>10860980

Lordosis cannot be fixed in any traditional sense of the word but working out your hip flexors, extensors and lower back muscles will make that area considerably more stable regardless and can reduce a lot of the pain that comes with having lordosis. This is for slight lordosis though mind you, if you have hyperlordosis then you need medical help.

Get a foam roller, do this and have someone gently press your shoulders down towards the ground so your chest goes up
https://probalancept.wordpress.com/tag/pilates-foam-roller-back-pain/

>>10860750
Shrugs just make it worse, tight traps pull your head forward

File: image_0.jpg (159KB, 544x841px) Image search: [Google]

159KB, 544x841px

could be worse

>>10862508
kid is a question mark

>>10857300
swimmers all have rounded backs though?
>>10857264
if you do change it your jawline, your breathing will improve, but your arm strength will decrease ( less pec activation ) and you will likely suffer greatly as your body stretches the ligaments, relaxes some shrunken muscles, and your spine sits in a new spot at the base of your skull

basically you need to put yourself in the correct posture for 15-30 mins a day, multiple times a day and burn the feelings of discomfort and pain into your mind as good

lifting is no guarantee to help, and if you aren't swimming for hours at a time neither will swimming

>>10861773
yeah i'd argue heavy exercise at all is a bad idea as you want to retrain your natural reaction to gravity, not your dynamic action

>>10857264

Pull-ups. If you make your back stronger than your front your posture will adjust on its own. I've already done this to the point that I'm happy. It's from an under balanced back.

>>10857264
posture is a habit, not a blessing

I study anatomy for sculpting and art in my spare time, and also delve deeper than the artistic stuff for personal health, maybe i can lend some insight to the issue.

Most forward sloping posture is caused not only by habit of leaning forward but also by having a muscular imbalance between your front and back upper torso. The opposing muscle groups on each side both pull downwards, and people with overdeveloped chests and underdeveloped backs tend to slope forward and have forward rounded shoulders. The reason this is more common than sloping in the other direction is because the chest and front deltoid get worked out from almost every single thing you lift throughout the day, and i don't only mean working out. The upper back, however (traps, lats) only get worked from pulling motions which aren't common in day to day life for people to perform repeatedly.

If this is the case (and i'm not saying it is, but it's more common than just having a poorly shaped spine) working the upper back will either completely fix it in about 6 months, or will at least somewhat improve it.

Lat pulldowns, deadlifts and rows if you're the type of dude who goes to the gym. If not, try kayaking, swimming for distance, or pullups (palm facing away, not towards you).

There ya go.

>>10863815
man

you are fucking smart

op, just fucking sit up straight

>>10862508
kid needs a fucking brace

>>10857264
Sleep on your back that's 6-8 hours of your spine on a flat surface