When you walk,

Think of this.

“Ribs first”

Make sure your ribs are pointing furthest out- at all times.

Everything else falls into place

Try these three exercises

Push ups Pull ups Sit ups

These will do the job, trust me

https://youtu.be/g-7ZWPCWv0U?si=sTxHdd3KmTJXrN6h

Good starting point. He also has other posture correction videos, so best to watch them too. Implement regular sets of face-pulls in every workout.

While workouts can help, the best remedy is actively walk/ sit daily with a good posture.

Try first 5 minutes with every activity to do it actively everyday multiple times a day.

After weeks it becomes 2nd nature.

Isometric deadlift and squat.

Ultimately the fix is learning to be aware of and actively correct your posture during the day. No exercise can fix this by itself, the misalignment has become habitual and a new habit will need to be adopted as part of the correction.

Back Extensions

Lat Pulldown

Any type of core exercise will address and with time and persistence, will fix your posture. Do you work at an office where you have to sit all day or something. Because sitting is really the problem usually here!

I started walking/jogging, is this any good for posture? Lately I realized how bad my posture is and I try to correct myself when I realized I'm hunched down or with nerd neck, but it is impossible to do everything all the time.

I suggest finding a full body exercise method that you like and gives you strength, flexibility and functional movement. Work with a skilled professional teacher or trainer to learn at first and then keep up your practice.

No part of the body is isolated. You can’t just do something for your neck, your whole spine needs to move in all directions, all your joints need to move. The body is an interconnected movement machine, it needs full body movement to be well aligned, organized and functional.

Over the years of training I have figured out that an awesome posture is a result of three basic body movements. Squat Deadlift Overhead Pressing

But if, for example, I like to play on the computer and I make sure every day to even do the kind of exercise you wrote, then I can sit in front of the computer and my posture will not be harmed?

Like i recently said for posture. Move more often in more ways.

https://youtu.be/LT_dFRnmdGs This video makes me feel insane posture wise. But otherwise, doing back exercises like rows or things that workout your shoulders. After those I can’t slouch it feels so unnatural

....

So I went to a doctor because of my back pain, and apparently my back has all kinds of curves that are not supposed to be there (scoliosis, kyphosis, etc). I went to a PT and she said the main rule is to get stronger. Especially the core muscles because they hold the whole torso. So, I personally do mainly pilates and strength workouts. I'm not really into yoga but maybe it can help too.

edit: just remembered, balancing exercising are good for core too. I've got this wobble cushion that you just stand on with soft knees.

Yoga !!!

Pilates is great for posture.

I'd encourage you to take classes in yoga or Pilates. It isn't enough to "will" yourself to have better posture, you need to train your body, and both approaches can be fun if you have the right mindset.

read Pain Free by Pete Egoscue, or research the Egoscue method - super beneficial and life changing for form and posture alignment

Think “tall” and “wide”. For “tall”, make pretend there’s a piece of string on the top of your head, then pull straight up like you’re a marionette hanging from the ceiling. For “wide”, pull your shoulders back; if you’re looking at yourself sideways in front of a body-length mirror, your ankles, knees, hips, shoulders and ears should be in a relatively straight line.

Lifting weights. Doing this correctly will force your body into correct posture

Weightlifting is a good idea. Strengthening the posterior chain will help you. Deadlifts & squats.

I love any exercises that work the traps and rhomboids- improving posture is one of my main goals in the gym.

my new favorite move is the anti shrug- where you basically shrug but downwards instead of up.

or the weighted shoulder roll.

but what really helps me is the weighted row, chest supported row- if I had to pick one.

what's also key for me is doing yoga- downward dog, and cat cow, and especially the sphinx.

but doing a seated cat cow is great too.

Standing banded pull apart. Pretty easy for most people, and helps the mind muscle connection.

Helps with holding the scapula in place and works the supporting muscles.

Yoga and Pilates, strengthen your whole body as a unit and learn to use it. You'll drive yourself nuts trying to fix One Thing when you're weak all over, or trying to find a routine to strengthen every stabilizer in isolation and still won't be training yourself as a functional unit.

A stronger back did it. All the back exercises, but also front squats. You're forced into that rigid upright position, or the bar rolls off your shoulders.
My most recent one is zercher squats. Holy shit, I was NOT ready to do one plate, although I could back squat 3. That is rough on the mid back, obliques and abs, to say the least. Definitely will build that one up slowly.

I'm not convinced superman, wall angels, or planks really do anything that can't be better trained with weighted resistance training.

That said...

Better posture would be low-bar squat, bent over rows, face pulls, and pull-ups for me.

Go see a classical Pilates instructor. I’m one and could help with your posture by watching your feet.

Gym 3-5x per week hitting all muscles with progressive overload over time, strict form. Make sure you include and master row variants and posterior chain exercises

You can look up PRI and Functional Patterns and see if either resonates. If so, find a practitioner

This is what I try to explain to people, body has adapted in this way so as first thing you have to work on the specific dysfunctions and rieducation, with active exercises (avoid scam methods, internet is full of them).

Thoracic extension is the first thing, Scapular movements and positioning the second. It s mobility and rieducation, once learned these movements, work on strenghtening exercises for the most underused and underactive muscles like mid and low traps, erectors spinea, especially thoracic spine segment ones, very hard to target for kyphotic people, finally cervical exercises, same approch.

Gorilla posture is common in gym exactly because of the lackness of work on these dysfunctions (and the fact they train only big muscles, not the deep and small erectors muscles). Focus on quality reps, proper form.

https://www.reddit.com/r/Posture/comments/1ep0a0r/if_your_posture_never_got_better_change_method_an/

this is a weird place to come to stalk me please give me some privacy

Do you feel like you have to hold yourself up? It looks like you’re forcing it. I would say everyone could benefit from strengthening back and stretching chest.

First of all your pants need to be higher

Nice pants. Wtf

Imagine if your shooting lasers from your nipples, that always helps me