How to fix Kyphosis and improve posture?

rustybadger42 said:Weights, weights, and nothing but weights is just going to cause even more chaos for a body that's already tight.

It won’t happen—if you actually know what you're doing and how to move. I mean, obviously, you aren't going to attempt a free squat with garbage posture; that’s basically just suicide.

Oh, I totally forgot to mention bodyweight alongside the weights—it’s just as useful. 👍

rustybadger42 said:What is this specific one even talking about?.. if the solution was just "bang bang," everyone would be healthy.
Hyperlordosis caused by colon inflammation... please.

Did you even watch the whole thing or listen to what he was actually saying? Clearly not—because if you had, you wouldn't be jumping to such a bold conclusion.
When it comes to sex, let’s be real—trying to "understand" it hasn't actually gotten anyone anywhere. It’s a trap. You have to look at things on a much deeper level—like, a sexual block is usually just one symptom of a much larger mess happening in the pelvic region. The body is basically just a physical manifestation of what's going on in your head. Everything is connected.

Sean Bailey75 said:It’s a solid video that breaks down certain postural issues. It really hints at just how vital hip and pelvic exercises are; honestly, it would be a great idea for everyone to weave them into their regular routine.

I'm with you—if you aren't mobilizing your hips, you're basically working for zero points.

Walter Ross10 said:Haha, quietpilot87, you're the best! 😁
Bravo on the post, and thanks for the link. 🙂

Please. 🙂

rustybadger42 said:What is this specific one even talking about?.. if the solution was just "bang bang," everyone would be healthy.
Hyperlordosis caused by colon inflammation... please.

He’s discussing posterior pelvic tilt, posture, and lordosis, just in a very straightforward way.

It would be great if he could also touch upon anterior pelvic tilt—specifically hip flexion.

To add—yeah, it’s dead simple. Which is kind of the whole point, really. The solution to the problem in this thread isn't some massive puzzle, and it shouldn't be.

Regarding this differentiation stuff they're talking about—I've been browsing the site, and I wouldn't go so far as to say it's bad, because it probably isn't.
But the phrase "pain mitigation" jumps out at me. Personally? I can't get behind that. My goal isn't just to make things easier to deal with; it's to make the pain disappear entirely (which, by the way, I actually managed to do).

So, it looks to me like just another potential tool you could use alongside classic training methods.

What bugs me is seeing people on here who swear by this stuff trashing every common-sense system out there—you know, things like stretching and strength training, weights, all that.
It makes zero sense to me, because obviously, differentiation doesn't deliver the same high-quality results as everything else mentioned (and again, I'm looking at that word "mitigation").

Anyway, just like a lot of things in life—I don't get why people feel the need to be so exclusive about it, let alone making such a huge deal out of it.

quietpilot87 said:To add—yeah, it’s dead simple. Which is kind of the whole point, really. The solution to the problem in this thread isn't some massive puzzle, and it shouldn't be.

Regarding this differentiation stuff they're talking about—I've been browsing the site, and I wouldn't go so far as to say it's bad, because it probably isn't.
But the phrase "pain mitigation" jumps out at me. Personally? I can't get behind that. My goal isn't just to make things easier to deal with; it's to make the pain disappear entirely (which, by the way, I actually managed to do).

So, it looks to me like just another potential tool you could use alongside classic training methods.

What bugs me is seeing people on here who swear by this stuff trashing every common-sense system out there—you know, things like stretching and strength training, weights, all that.
It makes zero sense to me, because obviously, differentiation doesn't deliver the same high-quality results as everything else mentioned (and again, I'm looking at that word "mitigation").

Anyway, just like a lot of things in life—I don't get why people feel the need to be so exclusive about it, let alone making such a huge deal out of it.

Can someone help me out here? I’m trying to wrap my head around what kind of differentiation we're actually talking about. I remember "differentiation" being used as a term for logical reasoning within cognitive psychology, or even the breaking down of complex systems over in social psychology. But looking at this context, I'm getting the sense that we might be discussing a specific type of differentiation related to pain. Could someone clarify how that works?

rustybadger42 said:The goal of recreation is fun. Any mental or physical well-being you get from it is just a positive side effect. But no—that often fails if we ignore our own actual capabilities and current condition, choosing instead to focus solely on chasing results. That’s when you start seeing spasms, those "unexplained" pains, and things like that.

The whole idea here is to regain awareness of those subconsciously tense muscles that mess up your movement system and, ultimately, your posture. In principle, these exercises speed up the effects of active therapy and sharpen proprioception at a conscious level. The nature of SMA is such that you can't change it on your own—so there's really no point debating it without the therapist present. Every one of us has a unique pattern of consequences from bad habits, which is why this approach has to be individualized. I can tell you that the areas of my body where I felt the impact of poor posture have been re-sensitized, bringing back a sense of proper proprioception.
I'm talking about effectiveness—about how to fix postural issues and why standard methods just don't cut it.

That all sounds lovely, this whole talk about effectiveness and solving postural problems.
But look, both you and Nicole Ross have already said this a hundred times. 🙄

I specifically asked for an explanation of how the method works in practice—what active differentiation therapy actually looks like and how that work on the subconscious level is performed.

If it doesn't make sense to debate this without the therapist being right here, then why don't you just log in with your other profile and post from there? 😁

Hi everyone
I’m talking about the effectiveness of something I’ve witnessed firsthand—and since I stumbled upon this same info here on the forum, I thought it might help someone else too.
I had this postural issue that I wasn't even aware of for a long time—it actually felt worse after doing aerobic workouts, stretching, and weight training—but I managed to fix it quickly and successfully using this method.
I finally learned how to control my muscles, and now when I’m working with kettlebells, I can actually feel my shoulders and my entire body in the right position, which makes the whole workout so much more efficient.
If you’ve read up on this or studied the material at , you’d see that taking a one-sided approach—like just focusing on strengthening, stretching, or targeting only the specific area that feels "broken"—isn't a real solution to the complexity and root causes of postural problems. If that isn't the case, then nothing I say will be enough for you. But honestly, you shouldn't ignore things that might seem confusing at first—doing that could actually end up causing you more harm.
Best regards!

rustybadger42 said:Hi everyone
I’m talking about the effectiveness of something I’ve witnessed firsthand—and since I stumbled upon this same info here on the forum, I thought it might help someone else too.
I had this postural issue that I wasn't even aware of for a long time—it actually felt worse after doing aerobic workouts, stretching, and weight training—but I managed to fix it quickly and successfully using this method.
I finally learned how to control my muscles, and now when I’m working with kettlebells, I can actually feel my shoulders and my entire body in the right position, which makes the whole workout so much more efficient.
If you’ve read up on this or studied the material at , you’d see that taking a one-sided approach—like just focusing on strengthening, stretching, or targeting only the specific area that feels "broken"—isn't a real solution to the complexity and root causes of postural problems. If that isn't the case, then nothing I say will be enough for you. But honestly, you shouldn't ignore things that might seem confusing at first—doing that could actually end up causing you more harm.
Best regards!

Okay, so I looked through those pages to see what the author is trying to get at:

WHAT IS DIFFERENTIATION?

DIFFERENTIATION implies a safe, gentle, cognitive, and long-term process for eliminating chronic muscle pain. It is an educational process of muscular retraining, rather than a passive therapy. This is the only form of sensorimotor exercise that teaches us the skill of removing the actual causes of chronic muscle pain; specifically, Sensorimotor Amnesia (SMA). Sensorimotor amnesia is a state of chronic muscle tension that occurs as a result of an accident, habituating to certain types of movement, or being exposed to constant stress.

Muscles caught in sensorimotor amnesia have learned and become accustomed to being tense, and they stay that way regardless of what you try to do—stretching, massage, chiropractic work, or painkillers—none of it will
relax them in the long term. Muscles that have learned to be tense must be taught how to be relaxed again.

Differentiation is a method that goes straight to the heart of the problem: the brain and the nervous system, and their ability to control muscles and movement. Over time, the brain forgets how to relax the muscles, and for that reason, we have to retrain it. We have to retrain both the brain and the muscles to eliminate the pain and
regain mobility.

While most other methods for relieving pain focus on the specific area where the pain appears (like the neck, hip, or back, for example), differentiation is a method that recognizes that pain in one part of the body is part of a broader pattern of muscular dysfunction. These patterns are reflections of a typical, characteristic response to stress.

Now, putting aside the grammar, which clearly wasn't typed very professionally (and I don't use special characters because some keyboards don't have them), or the choice of the term differentiation which means something else entirely in scientific contexts, I’m curious about the meaning of a text that was so sloppily written. Where does the idea come from that this specific educational service called "differentiation" is the only one, or somehow different from the many physical therapies that already exist?

Furthermore, the term "somatics movements" sounds like a clumsy way of saying "body movements." "Somatics" comes from the Greek word for "of the body"—for instance, in medical terms, a "somatic illness" refers to a physical disease, something distinct from a mental illness. Again, I won't comment on the expertise of the person who typed this or their lack of linguistic precision. However, using foreign terms like this doesn't exactly scream professionalism, so I have to wonder: what kind of physical exercises is this organization/company actually offering? I ask because, the way it's presented, it feels like an unskilled person is trying to make familiar things sound fancy by using obscure and vague terminology.

I definitely agree that the core idea is solid. Most of what’s being argued holds water—especially regarding conditioned motor patterns and the importance of addressing the root cause rather than just patching up the symptoms. However, it remains completely unclear to me what the actual distinction would be between these 'differentiation' or 'somatics learning' exercises and standard physical therapy or therapeutic gymnastics (and let's not confuse that with competitive gymnastics!).

Are there any links to videos where one can actually see how this looks in practice, or is there a fee (maybe $5?) required just to get a glimpse of it?

If there's no point debating this without the therapist actually here—why not just log in with your other profile and post from there? 😁

Kolinda Grabar-Stipetić, Ogulin, USA

Glad I could help

In this context, differentiation basically means having a better ability to distinguish which muscle groups are actually firing during a specific movement. It’s about using only the precise muscle you need—rather than letting some other muscle jump in and get in the way when its activity isn't actually helping you achieve what you're trying to do right now.

The whole point of differentiation is to overcome that subconscious muscle tension we deal with during therapy. That tension is caused by SMA. Because of that, you end up with slow, non-essential, and non-lasting changes in how you perceive posture and movement across all the levels those muscles or muscle groups involve. It leads to this constant state of tension that we just get used to—we don't even notice it anymore, except that over time, we start noticing the consequences in the form of chronic pain and worn-out joints.
It makes the muscles hypertonic. Since they're constantly tense as part of the process, they build up lactic acid, which makes them sensitive—and in stronger or longer cases, downright painful. These tensions are unconscious, unnecessary, and persistent; they stem from the subconscious parts of the brain. The focus of therapy is to teach the person how to regain that sensory feeling over the muscles that were subconsciously tense. In doing so, they regain conscious control over the portion of regulation they lost due to SMA.
If, for example, someone has lost 30% of their muscle control, causing that muscle to be constantly "on" at 30%, active therapy can help bring that 30% back. In practice, this means the person can now relax that muscle to almost 0% when they don't need it. This allows the muscle to actually rest and be ready for exertion when needed, rather than getting in the way with useless contractions during movements it shouldn't be part of—or knowing how to linearly relax again when its antagonist pulls.
You can feel this quite beautifully under your fingertips by checking the muscles before and after therapy. And that relaxation comes from one single thing: the return of control. A person feels it even when lying completely still—they can sense themselves differently, like that part of the body feels larger, more alive, warmer...
Then, they can take a muscle from 100% tension down to 0% relaxation, whereas before that range was stuck between 100% and 30%. That's where the reduction and disappearance of pain and movement restrictions come from—things they felt before but didn't know how to change.
You can maintain that regained control through movement. But without active therapy—if you're just doing the same old exercises—you won't get that relaxation below 30%; you'll just stay stuck in that 100% to 30% range. That’s the real difference between differentiation and other therapies. It all boils down to things being able to move freely, which is what ultimately results in freedom.

English isn't my first language, but I think what I'm trying to say is clear enough, and that shouldn't be a reason for any misunderstanding. Another thing is that the site is mainly intended for people who have already undergone active therapy, so it might be a bit harder to follow for someone who hasn't gone through it yet.

A question for everyone here... maybe a bit foolish (likely) 😁
But how can one actually observe their own posture to see if there's an issue? Is that even possible?

By the way, I really enjoy these discussions; regardless of how heated the arguments get, you can still learn quite a bit. 🙂

Nicole Ross said:In this context, differentiation basically means having a better ability to distinguish which muscle groups are actually firing during a specific movement. It’s about using only the precise muscle you need—rather than letting some other muscle jump in and get in the way when its activity isn't actually helping you achieve what you're trying to do right now.

The whole point of differentiation is to overcome that subconscious muscle tension we deal with during therapy. That tension is caused by SMA. Because of that, you end up with slow, non-essential, and non-lasting changes in how you perceive posture and movement across all the levels those muscles or muscle groups involve. It leads to this constant state of tension that we just get used to—we don't even notice it anymore, except that over time, we start noticing the consequences in the form of chronic pain and worn-out joints.
It makes the muscles hypertonic. Since they're constantly tense as part of the process, they build up lactic acid, which makes them sensitive—and in stronger or longer cases, downright painful. These tensions are unconscious, unnecessary, and persistent; they stem from the subconscious parts of the brain. The focus of therapy is to teach the person how to regain that sensory feeling over the muscles that were subconsciously tense. In doing so, they regain conscious control over the portion of regulation they lost due to SMA.
If, for example, someone has lost 30% of their muscle control, causing that muscle to be constantly "on" at 30%, active therapy can help bring that 30% back. In practice, this means the person can now relax that muscle to almost 0% when they don't need it. This allows the muscle to actually rest and be ready for exertion when needed, rather than getting in the way with useless contractions during movements it shouldn't be part of—or knowing how to linearly relax again when its antagonist pulls.
You can feel this quite beautifully under your fingertips by checking the muscles before and after therapy. And that relaxation comes from one single thing: the return of control. A person feels it even when lying completely still—they can sense themselves differently, like that part of the body feels larger, more alive, warmer...
Then, they can take a muscle from 100% tension down to 0% relaxation, whereas before that range was stuck between 100% and 30%. That's where the reduction and disappearance of pain and movement restrictions come from—things they felt before but didn't know how to change.
You can maintain that regained control through movement. But without active therapy—if you're just doing the same old exercises—you won't get that relaxation below 30%; you'll just stay stuck in that 100% to 30% range. That’s the real difference between differentiation and other therapies. It all boils down to things being able to move freely, which is what ultimately results in freedom.

English isn't my first language, but I think what I'm trying to say is clear enough, and that shouldn't be a reason for any misunderstanding. Another thing is that the site is mainly intended for people who have already undergone active therapy, so it might be a bit harder to follow for someone who hasn't gone through it yet.

So, in short, are we talking about progressive muscle relaxation techniques here?
Progressive Muscle Relaxation (PMR) is such a fascinating concept, isn't it? It’s one of those tools that sounds almost too simple to work, but when you actually sit down and try it, you realize there is some serious science behind how we hold tension in our bodies. Basically, the idea is to systematically tense and then release different muscle groups throughout your body. You start at one end—usually your feet—and work your way up to your face. You squeeze those muscles tight for a few seconds, feeling all that built-up strain, and then suddenly let go. That moment of release? That’s where the magic happens. It’s about teaching your brain to recognize the physical difference between a state of high tension and a state of actual relaxation. It’s actually a pretty heavy hitter in the world of stress management. It’s used by therapists and clinicians all over the US to help people deal with everything from general anxiety to chronic pain and even insomnia. If you're someone who carries the weight of the world in your shoulders or finds your jaw clenched tight after a long day at the office, this kind of thing can be a total game-changer. Think about it: how often do we actually check in with ourselves to see if we're physically stressed? We just live in that constant state of "go, go, go" without realizing our muscles are basically screaming for a break. PMR forces you to slow down and reconnect with your physical self. It’s a way of reclaiming control over your own nervous system. If you haven't tried it yet, I really think it's worth a shot. It doesn't require any fancy equipment, it doesn't cost a dime, and you can do it anywhere—whether you're sitting in a chair in Chicago or lying in bed at home. It’s just you, your breath, and your muscles. Isn't that sometimes exactly what we need?

If they aren't, then what's the actual difference?

How exactly are you measuring that—say, that 30% muscle tension versus dropping down to 0% later on?
Is there actually any scientific research out there on this topic?

@Walter Ross10, well, it’s a bit of both, isn't it? Yes and no.
If you know exactly what you're looking for, you can actually figure out quite a bit on your own just by using your eyes or even a bit of touch. I mean, for things like your feet, ankles, knees, or hips, you can usually spot the issues yourself, right? You can even snap a few profile shots of yourself to get a general idea of your alignment. But honestly, for everything else, you really need a second pair of eyes. It’s just not practical to be your own therapist when you need someone to check your posture from behind or actually perform some manual palpation to feel what's going on under the surface. Sometimes you just need another person there to see the full picture!

Walter Ross10 said:A question for everyone here... maybe a bit foolish (likely) 😁
But how can one actually observe their own posture to see if there's an issue? Is that even possible?

By the way, I really enjoy these discussions; regardless of how heated the arguments get, you can still learn quite a bit. 🙂

It’s definitely possible using a mirror, though it's tough to be self-critical about something you're used to seeing as "normal."
If you want, take some photos and email them over—I'd be happy to give you my take on what's going on.
Everything is laid out in this link

Walter Ross10 said:A question for everyone here... maybe a bit foolish (likely) 😁
But how can one actually observe their own posture to see if there's an issue? Is that even possible?

By the way, I really enjoy these discussions; regardless of how heated the arguments get, you can still learn quite a bit. 🙂

There are actual instruments used to pinpoint deviations from proper posture. To a trained eye, major imbalances are often obvious just by looking. These tools look like large protractors with scales and gauges, mostly measuring angles and ratios of specific body parts.

When it comes to checking yourself, there are several ways, but perhaps the best starting point would be simple observation—just using your own eyes. 🙂 Here, you can spot certain postural deviations (see the image all the way to the right):


Then, you have geometry issues (kind of like a car's alignment; if the alignment is off, you wear down your tires, wheels, and bearings), along with balance and symmetry issues in most vital parts of the body.


Finally, there's the range of motion for most motor functions; essentially, you can measure someone's reach or flexibility in fundamental strength or mobility exercises. This, in short, is what every trainer and trainee should know when they start working out, because certain exercises carry the risk of causing distorted posture or improper alignment.

There is more to it than that, but these are the basics that can help people track their own progress through training.

Nicole Ross said:In this context, differentiation basically means having a better ability to distinguish which muscle groups are actually firing during a specific movement. It’s about using only the precise muscle you need—rather than letting some other muscle jump in and get in the way when its activity isn't actually helping you achieve what you're trying to do right now.

The whole point of differentiation is to overcome that subconscious muscle tension we deal with during therapy. That tension is caused by SMA. Because of that, you end up with slow, non-essential, and non-lasting changes in how you perceive posture and movement across all the levels those muscles or muscle groups involve. It leads to this constant state of tension that we just get used to—we don't even notice it anymore, except that over time, we start noticing the consequences in the form of chronic pain and worn-out joints.
It makes the muscles hypertonic. Since they're constantly tense as part of the process, they build up lactic acid, which makes them sensitive—and in stronger or longer cases, downright painful. These tensions are unconscious, unnecessary, and persistent; they stem from the subconscious parts of the brain. The focus of therapy is to teach the person how to regain that sensory feeling over the muscles that were subconsciously tense. In doing so, they regain conscious control over the portion of regulation they lost due to SMA.
If, for example, someone has lost 30% of their muscle control, causing that muscle to be constantly "on" at 30%, active therapy can help bring that 30% back. In practice, this means the person can now relax that muscle to almost 0% when they don't need it. This allows the muscle to actually rest and be ready for exertion when needed, rather than getting in the way with useless contractions during movements it shouldn't be part of—or knowing how to linearly relax again when its antagonist pulls.
You can feel this quite beautifully under your fingertips by checking the muscles before and after therapy. And that relaxation comes from one single thing: the return of control. A person feels it even when lying completely still—they can sense themselves differently, like that part of the body feels larger, more alive, warmer...
Then, they can take a muscle from 100% tension down to 0% relaxation, whereas before that range was stuck between 100% and 30%. That's where the reduction and disappearance of pain and movement restrictions come from—things they felt before but didn't know how to change.
You can maintain that regained control through movement. But without active therapy—if you're just doing the same old exercises—you won't get that relaxation below 30%; you'll just stay stuck in that 100% to 30% range. That’s the real difference between differentiation and other therapies. It all boils down to things being able to move freely, which is what ultimately results in freedom.

English isn't my first language, but I think what I'm trying to say is clear enough, and that shouldn't be a reason for any misunderstanding. Another thing is that the site is mainly intended for people who have already undergone active therapy, so it might be a bit harder to follow for someone who hasn't gone through it yet.

Kudos to your effort! I assume you know your profession well, but it might be a good idea to look into the terminology you're using, because in American, English, French, and German, differentiation carries different meanings than your interpretation.

My question is: is there a video that demonstrates the differences between your method and the work of other physical therapists? If not, there's a risk that people might think it's just the same thing (like physical therapy) but with different packaging (using "differentiation" instead of "physical therapy").

Sean Bailey75 said:Okay, so I looked through those pages to see what the author is trying to get at:

WHAT IS DIFFERENTIATION?

DIFFERENTIATION implies a safe, gentle, cognitive, and long-term process for eliminating chronic muscle pain. It is an educational process of muscular retraining, rather than a passive therapy. This is the only form of sensorimotor exercise that teaches us the skill of removing the actual causes of chronic muscle pain; specifically, Sensorimotor Amnesia (SMA). Sensorimotor amnesia is a state of chronic muscle tension that occurs as a result of an accident, habituating to certain types of movement, or being exposed to constant stress.

Muscles caught in sensorimotor amnesia have learned and become accustomed to being tense, and they stay that way regardless of what you try to do—stretching, massage, chiropractic work, or painkillers—none of it will
relax them in the long term. Muscles that have learned to be tense must be taught how to be relaxed again.

Differentiation is a method that goes straight to the heart of the problem: the brain and the nervous system, and their ability to control muscles and movement. Over time, the brain forgets how to relax the muscles, and for that reason, we have to retrain it. We have to retrain both the brain and the muscles to eliminate the pain and
regain mobility.

While most other methods for relieving pain focus on the specific area where the pain appears (like the neck, hip, or back, for example), differentiation is a method that recognizes that pain in one part of the body is part of a broader pattern of muscular dysfunction. These patterns are reflections of a typical, characteristic response to stress.

Now, putting aside the grammar, which clearly wasn't typed very professionally (and I don't use special characters because some keyboards don't have them), or the choice of the term differentiation which means something else entirely in scientific contexts, I’m curious about the meaning of a text that was so sloppily written. Where does the idea come from that this specific educational service called "differentiation" is the only one, or somehow different from the many physical therapies that already exist?

Furthermore, the term "somatics movements" sounds like a clumsy way of saying "body movements." "Somatics" comes from the Greek word for "of the body"—for instance, in medical terms, a "somatic illness" refers to a physical disease, something distinct from a mental illness. Again, I won't comment on the expertise of the person who typed this or their lack of linguistic precision. However, using foreign terms like this doesn't exactly scream professionalism, so I have to wonder: what kind of physical exercises is this organization/company actually offering? I ask because, the way it's presented, it feels like an unskilled person is trying to make familiar things sound fancy by using obscure and vague terminology.

I definitely agree that the core idea is solid. Most of what’s being argued holds water—especially regarding conditioned motor patterns and the importance of addressing the root cause rather than just patching up the symptoms. However, it remains completely unclear to me what the actual distinction would be between these 'differentiation' or 'somatics learning' exercises and standard physical therapy or therapeutic gymnastics (and let's not confuse that with competitive gymnastics!).

Are there any links to videos where one can actually see how this looks in practice, or is there a fee (maybe $5?) required just to get a glimpse of it?

So you’re basically admitting that locomotor issues stem from sensorimotor dysfunction centered in the CNS—and that motor skills are driven by it, rather than happening independently, like you were claiming just the other day. Good for you. 😉
I assume you've also realized that muscles under constant tension can't actually be weak or atrophied—which was the whole point of our debate. Strengthening or stretching them isn't the fix.
Of course the idea is good. It’s more than just a concept; it actually works in practice.

wearyotter81 said:So, in short, are we talking about progressive muscle relaxation techniques here?
Progressive Muscle Relaxation (PMR) is such a fascinating concept, isn't it? It’s one of those tools that sounds almost too simple to work, but when you actually sit down and try it, you realize there is some serious science behind how we hold tension in our bodies. Basically, the idea is to systematically tense and then release different muscle groups throughout your body. You start at one end—usually your feet—and work your way up to your face. You squeeze those muscles tight for a few seconds, feeling all that built-up strain, and then suddenly let go. That moment of release? That’s where the magic happens. It’s about teaching your brain to recognize the physical difference between a state of high tension and a state of actual relaxation. It’s actually a pretty heavy hitter in the world of stress management. It’s used by therapists and clinicians all over the US to help people deal with everything from general anxiety to chronic pain and even insomnia. If you're someone who carries the weight of the world in your shoulders or finds your jaw clenched tight after a long day at the office, this kind of thing can be a total game-changer. Think about it: how often do we actually check in with ourselves to see if we're physically stressed? We just live in that constant state of "go, go, go" without realizing our muscles are basically screaming for a break. PMR forces you to slow down and reconnect with your physical self. It’s a way of reclaiming control over your own nervous system. If you haven't tried it yet, I really think it's worth a shot. It doesn't require any fancy equipment, it doesn't cost a dime, and you can do it anywhere—whether you're sitting in a chair in Chicago or lying in bed at home. It’s just you, your breath, and your muscles. Isn't that sometimes exactly what we need?

If they aren't, then what's the actual difference?

How exactly are you measuring that—say, that 30% muscle tension versus dropping down to 0% later on?
Is there actually any scientific research out there on this topic?

@Walter Ross10, well, it’s a bit of both, isn't it? Yes and no.
If you know exactly what you're looking for, you can actually figure out quite a bit on your own just by using your eyes or even a bit of touch. I mean, for things like your feet, ankles, knees, or hips, you can usually spot the issues yourself, right? You can even snap a few profile shots of yourself to get a general idea of your alignment. But honestly, for everything else, you really need a second pair of eyes. It’s just not practical to be your own therapist when you need someone to check your posture from behind or actually perform some manual palpation to feel what's going on under the surface. Sometimes you just need another person there to see the full picture!

That’s kind of like saying the bench press is the only weightlifting exercise in existence.

Based on the method mentioned above, the difference lies in the fact that the client performs all movements under direct guidance and specific resistance from the therapist—the whole point being to help them rediscover that sense of proprioception they once had and ultimately boost systemic efficiency. That’s how you achieve the essential requirement for a healthy body: efficiency. Unnecessarily tense muscles just aren't efficient.

It's measured via palpation.
Of course—everything in neurology deals with this, just from a different angle, but the fundamental principle remains the same.

Walter Ross10 said:A question for everyone here... maybe a bit foolish (likely) 😁
But how can one actually observe their own posture to see if there's an issue? Is that even possible?

By the way, I really enjoy these discussions; regardless of how heated the arguments get, you can still learn quite a bit. 🙂

That’s a great question to start with—it helps figure out why and where a potential issue stems from, so it definitely isn't stupid. 😉

Walter Ross10 said:A question for everyone here... maybe a bit foolish (likely) 😁
But how can one actually observe their own posture to see if there's an issue? Is that even possible?

By the way, I really enjoy these discussions; regardless of how heated the arguments get, you can still learn quite a bit. 🙂

Best bet is to see a doctor. 😁
(Groundbreaking discovery, I know!)

Thanks a lot to everyone for the replies.
I mentioned earlier that my question might be a bit naive, mostly because I have absolutely no clue if most people live with some level of postural deviation that’s just considered "normal" within reason, or if these issues are strictly reserved for the sick and injured—or perhaps it's so widespread that most people aren't even aware they have it.

Should every recreational athlete seek out a professional for an assessment?

What are the actual red flags for posture problems? Could it simply manifest as having a specific weak point, like lower back weakness, for example?

Nicole Ross, I was looking through your site, and the reason I'm asking these questions is that the case studies you feature involve people dealing with headaches or other obvious symptoms, which leaves me a bit confused.
By the way, I would send a photo, but honestly, I don't think I'd make the trip out to Brezice for a consultation right now; money is a bit tight at the moment, so I'm not sure what the cost would be.🙂

I don't know. No one ever really suggested I might have an issue... Besides, I did some rowing (pretty successfully) back in college, plus a bunch of other recreational stuff—though nothing consistent, admittedly.
The only real red flag was this "floating" nerve-like pain and stabbing sensation in my back that started in my early 20s. I didn't pay much attention to it because it was intermittent and would just fade away—plus, everyone else in my neighborhood was complaining about the same thing, so I figured it wasn't a big deal.

Until, you know, everything went south while I was under a barbell during squats.

Naturally, the second I walked into the clinic, the guy took one cursory glance and immediately told me exactly what was crooked and which vertebrae were likely the culprits.😁
Translation: only a doctor can truly see what's going on—and maybe a highly specialized trainer, but honestly, what are the odds you'll actually run into one of those? In the real world?

Anyway, if you’re feeling any kind of pain—even if it’s just occasional or pops up after certain activities—it's probably smart to go get checked out.

quietpilot87 said:I don't know. No one ever really suggested I might have an issue... Besides, I did some rowing (pretty successfully) back in college, plus a bunch of other recreational stuff—though nothing consistent, admittedly.
The only real red flag was this "floating" nerve-like pain and stabbing sensation in my back that started in my early 20s. I didn't pay much attention to it because it was intermittent and would just fade away—plus, everyone else in my neighborhood was complaining about the same thing, so I figured it wasn't a big deal.

Until, you know, everything went south while I was under a barbell during squats.

Naturally, the second I walked into the clinic, the guy took one cursory glance and immediately told me exactly what was crooked and which vertebrae were likely the culprits.😁
Translation: only a doctor can truly see what's going on—and maybe a highly specialized trainer, but honestly, what are the odds you'll actually run into one of those? In the real world?

Anyway, if you’re feeling any kind of pain—even if it’s just occasional or pops up after certain activities—it's probably smart to go get checked out.

Tinch, is this what happens when you end up with a herniated disc?
Define "floating" pain and nerve-type stabbing, please. 🙂