/posture/ general

>>39200661
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Buuuump this shit is important

chest up, head up.

>>39200661
strengthen the muscles on the opposite sides of where your posture is fucked and stretch the affected side.

example #1 forward shoulders - stretch pec major and minor, anterior delt to lengthen and release tension on that side and strengthen rear delts and traps to pull shoulders back into more neutral position

example #2 duck butt- stretch lower back and hips. strengthen abs and glutes

>>39200661
Sleep on your back.
Get enough vitamin D3.
If you dont know how to do pull ups while retracting your scapula just dont so them they gonna fuck your shoulders/neck and back if you do them with shit form.
Do back exercices with proper form.
Train your shoulders so that your chest is out.
Also stretch before every exercice especially lower back.
Avoid sitting all day thats pretty much the biggest problem.

>>39201315
do i need to put a pillow under my knees if i sleep on my back?

>>39201778
pillow under knees? wut?

if you sleep on your back though, use a very thin pillow or none at all. a puffy pillow will definitely worsen your posture

>>39200661
there's no universal "bad" posture.

you could have any number of issues which will need specific remedies. remedies are often a combination of stretching tight muscles and strengthening the weak ones.

common issues you'll find on 4chan users will be forward head posture and internally rotated shoulders. spinal issues could become pelvic issues which could become knee issues which could become gait issues and all of that affects or is affected by musculature.

>>39202172
youve never heard the under knees thing?

>>39202357
a pillow under your knees is meant to keep the pelvis in neutral which is fine. just be sure it isn't too large. also avoids hyperextension of the knee to a degree.

its normal to have a slight curve in the back right?
ive been doing stretches for my APT but at this point i think its mostly gone

like a lot of anatomy pictures show a slight curve in the back, so its normal to have a bit of APT i guess?

theres some videos that teach you mobility exercises to correct your APT
lunges with a deep stretch into your hip helps
ive also started incorporating direct glute exercises as well

>>39202219
How to fix forward head posture?

https://www.youtube.com/watch?v=K-CrEi0ymMg

I've been doing this and keeping notice whenever I slouch, I find it easier to keep in good posture now, hopefully it will be natural eventually.

>>39200661
hollow body position practice and mewing. Feet parallel to each other. Shoulders back and down.