How to fix Kyphosis and improve posture?

By letting go.
Hey 🙂

Walter Ross10 said:Fine, regardless, I don't really get it. 😁
I went to see a physiatrist, and working alongside a physical therapist, they pitched me this whole "package" $800. It’s a lot to swallow right now, especially since he ended by saying if things don't improve, I'll need to go get imaging and all that... Honestly, the pain is gone, and I don't think my situation is even that dire. For now, I’m going to try to help myself using conventional methods as much as I can.
rustybadger42, you mentioned in your last post: "If you can't afford that, following the suggested way of exercising will still do way more for you than just classic stretching and strengthening the opposite sides. Stick with it for a while, and then you'll see if the issue resurfaces during squats."

What exactly is this suggested way?

It’s vital that we actually do something about this—there are plenty of ways to approach it, as always. By bringing this up, I really just wanted to sound a warning about the kinds of situations we usually end up in... and maybe point out that there are actually ways to avoid those states altogether. If the moment comes where we have to choose what to do and how to do it, we should be ready.

urbanwalker72 said:That's because it feels like black magic.

But let's get down to brass tacks; can my issue actually be resolved by relaxing or strengthening specific muscles to balance out the pelvic tilt? If you think it can't be—aside from somatic therapy—then how have other people managed to fix this using conventional methods?

According to him, it's not possible... yet according to others, it is.

I'll be completely honest; if I had to choose a path, I think I would seek out Nicole Ross over a traditional physical therapist (assuming the cost was similar or even slightly lower), but right now I just don't have the financial means for either option, so I'm trying to help myself as much as I possibly can. At least for the time being.

If you ever do decide to go, definitely see Nicole Ross. I'm genuinely curious to hear what happens. Honestly, if I were in your shoes, I'd prefer her too, because I need to learn new techniques. I've already mastered the old ones.

Nicole Ross, is it possible to correct significant anterior pelvic tilt through squats and deadlifts🙂 ?

It certainly can, though keeping it corrected is a much tougher battle. Honestly, someone dealing with that kind of tilt often can't even execute a proper squat or deadlift to begin with—instead, they end up using awkward, compensatory movements that end up wrecking their shoulders, knees, and upper spine. So, you think you're fixing one issue, but you're really just creating two or three new ones to deal with over the next few years.
If you had actually sat down and read my text properly, you wouldn't even be asking this.

rustybadger42 said:I took a look at her case study and I have to say, I'm genuinely impressed.
Her posture was noticeably corrected in just a few days.
That obvious Hyperlordosis was fixed—you can see how much better her hip, chest, abdominal, and neck alignment looks now. And all in just a matter of days.
There's also this new, relaxed expression paired with much more upright posture.
Plus, you can really see in those final photos how much taller a person appears once their back and spine are actually aligned.🙂
..so if anyone dealing with a hunched back wants to see what's possible, here's the example:

Quick progress update on Elvan

Date: Fri, May 2014
From: Nicole Ross
To: Nikola Boric
Subject: Elvan

Hey Nikola,

It’s been six weeks since the injury and the initial doctor's visit.

How is Elvan doing? How's she feeling?
Have you had a chance to chat with her?
Is she getting the hang of the exercises?

LP

Nicole

From: Nikola Boric
Date: 23.5.2014 23:32:36
To: Nicole Ross
Subject: RE: Elvan

We’re actually together at camp right now.
The injury is gone—she went back for a follow-up with the doctor last Friday, and apparently, she's cleared.
No more injury issues.
Keep in mind, she’s been training hard on the bike and doing some light running three times a week.
Her biomechanics are fantastic—actually, they're even better than they were a few years ago.
Everyone can see the difference.
On Monday, we start full training for the European exercise.

She’s doing her exercises after the gym sessions.

That's really good to hear. Was the injury mentioned Hyperlordosis?

rustybadger42 said:That's really good to hear. Was the injury mentioned Hyperlordosis?

oh, no...
it was blood in my left thigh near the hip bone and fluid in my left groin. Turns out—the culprit was a tight core combined with pelvic immobility, which just led to way too much stress during running.

Just a little more regarding how she saw her coach

lp

Nicole Ross

Nicole Ross said:oh, no...
it was blood in my left thigh near the hip bone and fluid in my left groin. Turns out—the culprit was a tight core combined with pelvic immobility, which just led to way too much stress during running.

Okay, that's clearer.
Congrats on the successful rehab. I never doubted it would turn out well.

Nicole Ross said:Just a little more regarding how she saw her coach

lp

Nicole Ross

Super dyslexia 😁
Super.
Waiting for Zurich. And Rio.
And our athlete. 🙂

thanks!
there’s going to be plenty of surprises coming your way this year and next

black magic!

Nicole Ross said:thanks!
there’s going to be plenty of surprises coming your way this year and next

black magic!

Dabome.
It looks like it's already starting to work. 🙂

Abeylegesse 5. That’s a massive result—especially considering how little prep she had and the issues she was dealing with. Her running looks incredibly synchronized and fluid; she seemed totally comfortable and relaxed out there. I wonder what her coach thinks?

rustybadger42 said:Abeylegesse 5. That’s a massive result—especially considering how little prep she had and the issues she was dealing with. Her running looks incredibly synchronized and fluid; she seemed totally comfortable and relaxed out there. I wonder what her coach thinks?

rustybadger42 said:Abeylegesse 5. That’s a massive result—especially considering how little prep she had and the issues she was dealing with. Her running looks incredibly synchronized and fluid; she seemed totally comfortable and relaxed out there. I wonder what her coach thinks?

As a coach, I'm just as happy for Elvan, even if everyone was banking on gold.

She was performing beautifully right up until the 35km mark—that's when you could tell the lack of mileage finally started catching up with her. But honestly? It doesn't matter. The main thing is that she had the most fluid movement of anyone in the lead group and showed the least amount of physical breakdown. She’s coming back to see me next month for four days of work to fine-tune her biomechanics, fix that rounded posture in her back, and get everything dialed in perfectly for the Olympics.

All in all, a really solid performance.

Nicole Ross said:As a coach, I'm just as happy for Elvan, even if everyone was banking on gold.

She was performing beautifully right up until the 35km mark—that's when you could tell the lack of mileage finally started catching up with her. But honestly? It doesn't matter. The main thing is that she had the most fluid movement of anyone in the lead group and showed the least amount of physical breakdown. She’s coming back to see me next month for four days of work to fine-tune her biomechanics, fix that rounded posture in her back, and get everything dialed in perfectly for the Olympics.

All in all, a really solid performance.

Yeah, I've been watching the girls' styles... a lot of them are running with reduced pelvic and hip rotation, so they end up compensating with their shoulders—you can actually see the strain in their neck and jaw muscles. I didn't notice that with Elvan, and it looks like our Lisa has a great style too—really nice stride with that full leg extension at the end.

rustybadger42 said:Yeah, I've been watching the girls' styles... a lot of them are running with reduced pelvic and hip rotation, so they end up compensating with their shoulders—you can actually see the strain in their neck and jaw muscles. I didn't notice that with Elvan, and it looks like our Lisa has a great style too—really nice stride with that full leg extension at the end.

Well, she still has some of that natural talent left—not as much as before, obviously—but toward the end, those old habits were definitely creeping back in.

Lisa’s stride is decent, though she’s dealing with some pretty intense lower back pain.

My experience with Nicole Ross, IN CASE THIS HELPS ANYONE:
I’ve been dealing with pain for over four months now. Despite having massive respect for my doctors, kinesiology experts, massage therapists, and physiotherapists, none of them actually helped me. Even after all the scans, physical therapy sessions, pills, and injections—which felt almost useless since I wasn't seeing any progress—my attempts to fix my "unusual" version of regular sciatica were going nowhere. Thank God I finally stumbled upon Nicole Ross.
The man truly knows his stuff; anyone who has sat down for a conversation with him can confirm that. It isn't enough to just surf through his website or read about it... you have to, as Nicole would say, "feel" it 😍. You really need to understand and sense how your own body moves. It’s essentially a learning process, almost like autogenic training, where you figure out what’s wrong and where your movement patterns are failing... and then you start correcting them. That moment when you finally realize what's happening and know how to move forward because someone guided you correctly—that's where the real progress begins
. You really should give it a shot, because it’s hard to explain exactly how this therapy works to someone else. Actually, it’s impossible to describe. It doesn't hurt, it isn't exhausting, it isn't boring, and it works!!!!!!!!
Folks, after more than four months of pure misery, these last three weeks have been life-changing. I honestly thought I’d never walk normally again or that the pain would be permanent, and then—BOOM!!! Suddenly, I actually want to WALK again, and hopefully, I'll be RUNNING soon!
I'm only halfway there, but I feel like I'm sprinting toward the finish line 🙂🙂🙂

Nicole Ross said:Well, she still has some of that natural talent left—not as much as before, obviously—but toward the end, those old habits were definitely creeping back in.

Lisa’s stride is decent, though she’s dealing with some pretty intense lower back pain.

Landau?

rowdyangler5 said:My experience with Nicole Ross, IN CASE THIS HELPS ANYONE:
I’ve been dealing with pain for over four months now. Despite having massive respect for my doctors, kinesiology experts, massage therapists, and physiotherapists, none of them actually helped me. Even after all the scans, physical therapy sessions, pills, and injections—which felt almost useless since I wasn't seeing any progress—my attempts to fix my "unusual" version of regular sciatica were going nowhere. Thank God I finally stumbled upon Nicole Ross.
The man truly knows his stuff; anyone who has sat down for a conversation with him can confirm that. It isn't enough to just surf through his website or read about it... you have to, as Nicole would say, "feel" it 😍. You really need to understand and sense how your own body moves. It’s essentially a learning process, almost like autogenic training, where you figure out what’s wrong and where your movement patterns are failing... and then you start correcting them. That moment when you finally realize what's happening and know how to move forward because someone guided you correctly—that's where the real progress begins
. You really should give it a shot, because it’s hard to explain exactly how this therapy works to someone else. Actually, it’s impossible to describe. It doesn't hurt, it isn't exhausting, it isn't boring, and it works!!!!!!!!
Folks, after more than four months of pure misery, these last three weeks have been life-changing. I honestly thought I’d never walk normally again or that the pain would be permanent, and then—BOOM!!! Suddenly, I actually want to WALK again, and hopefully, I'll be RUNNING soon!
I'm only halfway there, but I feel like I'm sprinting toward the finish line 🙂🙂🙂

super !.. so glad to hear things are looking up. You put it perfectly—you have to actually feel your body's movements to understand them. Wishing you the best of luck moving forward. Cheers 🙂

rustybadger42 said:Landau?

It’s basically just more total torso stiffness combined with increasingly poor coordination when trying to relax the antagonists while the agonists are firing.

rustybadger42 said:super !.. so glad to hear things are looking up. You put it perfectly—you have to actually feel your body's movements to understand them. Wishing you the best of luck moving forward. Cheers 🙂

Thanks for the kind words.🙂 I can definitely feel the progress coming along every single day.🙂 🙂Cheers!