🧘‍♀️ Rounded Shoulders & Forward Head Posture? Gentle Yoga Flow to Open Your Chest! Do you struggle with rounded shoulders, forward head posture (tech neck), upper back stiffness, tight chest muscles, or a hunched posture from sitting at your desk all day? Maybe you spend 8–12 hours working at a computer, constantly looking down at your phone, or experience tight shoulders and neck discomfort after boxing, martial arts, sports, or upper-body workouts. If this sounds familiar, today's gentle Yoga Flow for rounded shoulders, forward head posture, and mild kyphosis is designed to help you improve flexibility, release muscle tension, strengthen your postural muscles, and move with greater comfort. Hello, Pilates and Yoga Lovers! 💜 I'm Annie, a Physical Therapist with over 25 years of experience, and I'm excited to guide you through this follow-along Yoga Flow that combines Physical Therapy principles, Yoga, Pilates, diaphragmatic breathing, and postural strengthening. This routine was inspired by requests from two of my viewers: one who works at a desk for 8–12 hours daily and another who is an amateur boxer experiencing upper-body stiffness. Whether you're working from home, sitting in an office, or recovering from a demanding workout, this gentle progression can help you develop better posture awareness and comfortable spinal mobility. 🎥 WATCH MY FREE CORE BACK PROTOCOL TRAINING: 👉 https://www.backmasterclass.com/learn 📅 BOOK A FREE ONE-ON-ONE CORE BACK PROTOCOL CONSULTATION: 👉 https://www.backmasterclass.com/schedule 🦴 What Causes Rounded Shoulders, Forward Head Posture & Kyphosis? Your cervical spine (neck), thoracic spine (upper and middle back), lumbar spine (lower back), pelvis, and deep core muscles all work together to support movement and posture. Prolonged sitting, repetitive activities, reduced movement variety, and limited strength or mobility may contribute to neck and shoulder discomfort.

Do you have scoliosis, a noticeable rib hump, uneven shoulders, or stiffness on one side of your back? In this video, I’ll guide you through three gentle scoliosis stretches designed to support spinal mobility, posture awareness, muscle relaxation, and more confident movement. Whether you have dextroscoliosis, levoscoliosis, an S-shaped curve, or a C-shaped curve, learning how your spine and rib cage move can help you develop a more comfortable and functional posture. What Causes a Rib Hump in Scoliosis? Scoliosis is a three-dimensional condition involving the sideways curvature and rotation of the spine. As the vertebrae rotate, the rib cage may also shift, creating a visible prominence on one side of the back, commonly known as a rib hump. Common signs may include: - Uneven shoulders - One shoulder blade appearing more prominent - A visible rib hump when bending forward - An uneven waistline or hip position - Muscle tightness or stiffness on one side - Differences in spinal mobility and posture A rib hump is often related to spinal rotation, not simply tight muscles. Why These Gentle Scoliosis Stretches? These exercises focus on: 1. Improving spinal and rib cage mobility Gentle movement may support comfortable mobility through the thoracic spine, ribs, and surrounding muscles. 2. Reducing muscle tightness and stiffness Controlled stretching and relaxed breathing may help ease tension without forcing the spine into painful positions. 3. Improving posture awareness and core coordination Coordinating your breathing, abdominal muscles, and spinal stabilizers may help improve movement control and everyday posture. The goal is to move gently, breathe comfortably, and gradually develop better spinal control. Dextroscoliosis vs. Levoscoliosis Dextroscoliosis describes a spinal curve that is convex toward the right side. Levoscoliosis describes a spinal curve that is convex toward the left side. Scoliosis may affect the thoracic spine, lumbar spine, or both. You may also hear the terms:

Do you experience one-sided lower-back or buttock pain, uneven hips, pelvic stiffness, or discomfort around the sacroiliac (SI) joint? In this video, I’ll guide you through gentle foam-roller exercises designed to support: - Hip and glute mobility - Pelvic awareness and control - Lateral pelvic stability - Pelvic rotation and core coordination - Lower-back and SI joint support This routine combines Physical Therapy principles, Pilates, Yoga, and controlled breathing to help improve comfortable movement—without forcing your pelvis “back into place.” As a Physical Therapist with more than 25 years of experience, I’ll explain how your pelvis, SI joints, lumbar spine, deep core, hips, and glutes work together during everyday activities. What May Contribute to Uneven Hips or Pelvic Rotation? Differences in hip mobility, muscle strength, coordination, posture, balance, movement habits, pain-related tension, scoliosis, or natural structural differences may all play a role. Mild asymmetry is common and does not always indicate a problem. When the SI joint region becomes painful or irritated, you may experience: ✅ One-sided lower back or buttock pain ✅ Discomfort around the back of the pelvis ✅ Pain when transitioning from sitting to standing ✅ Stiffness after prolonged sitting or standing ✅ Discomfort when climbing stairs or walking ✅ Difficulty with certain twisting or single-leg activities ✅ A feeling of unevenness or reduced pelvic control **Important:** These symptoms can also come from the lumbar spine, hip joints, or surrounding muscles. A clinical assessment is needed to determine whether the SI joint is actually contributing to your pain. ⚖️ What Causes Uneven Hips, Lateral Pelvic Tilt & Pelvic Rotation? Have you ever looked in the mirror and noticed that one hip appears higher than the other? Or perhaps you feel like your pelvis is rotated or your weight shifts more toward one leg. Several factors may contribute to these differences, including: ✔️ Muscle weakness or reduced coordination

💜 Back Pain, Weak Core & Poor Posture? Let's Fix the Foundation Together! Do you struggle with back pain, a weak core, rounded shoulders, stiff neck, or poor posture? Maybe your back hurts after sitting too long, your shoulders feel tight after working at your computer, or you wake up with stiffness in your neck and upper back. You're not alone! 💜 🎥 Today's Core Back Protocol Workout: Gentle Pilates for Neck, Shoulder & Upper Back Pain Relief! In this class, I'll guide you through gentle exercises combining Physical Therapy, Pilates, Yoga, and Breathwork to help you: ✅ Release tension in your neck, shoulders, and upper back ✅ Improve spinal mobility and flexibility ✅ Activate your deep core and postural muscles ✅ Improve rounded shoulders and forward head posture ✅ Strengthen the muscles supporting your spine ✅ Improve balance, stability, and body awareness ✅ Build confidence in everyday movements 🧠 Why Stretching Alone Isn't Always Enough Here's something I've learned through more than 25 years as a Physical Therapist: Your back pain may not be coming from your back alone! Your diaphragm, deep abdominal muscles, pelvic floor, hips, glutes, and spine work together as a connected system. When these muscles aren't coordinating efficiently, you may experience recurring stiffness, poor posture, and difficulty maintaining core stability. That's why I created my Core Back Protocol, combining Physical Therapy, Pilates, Yoga, and breathwork into one progressive approach. 💜 RELEASE → CONNECT → STABILIZE → STRENGTHEN → PROGRESS The goal isn't just temporary relief. It's helping you build a stronger, more resilient body so you can return to the activities you love! 🌟 Your Challenge This Week! Try today's gentle Pilates workout and pay attention to how your neck, shoulders, back, and core feel before and afterward. Remember, you don't need intense workouts to start improving your strength and mobility. Consistency, proper breathing, and controlled movement matter! 🎥 Watch My FREE Core Back Protocol Training:

@Ralph Chong @Briana Ferrell @Sue Mullins @Khal Altay @Emily Fisher @Chris Robb @Gayle Cole @Toomas Lepik @Nina Brajdic @Sammi Rodriguez @Marla Jensen @Catherine Robinson @Bryanna Ferrando @Melissa Airoldi @Cristal Anderson @Zoe Allen @Divya Dhawan @Ammar Abulawi @Tk Keney @Patrick Costa @Robert Brandes @Michaela Hauth @Emma Haslett @Stephanie Gander But before you jump into the training, I want to meet YOU! 😊 If you don't leave a comment down below you will be removed in this community 👇 Introduce your self in the comments below: 1️⃣ What’s your name, and what country are you joining us from? 2️⃣ What is your #1 goal? Less back pain? Stronger core? Better posture? More flexibility? Getting back to an activity you love? 3️⃣ What do you do for work, and what challenges are currently getting in the way of your daily activities or goals? 4️⃣ FUN ONE! 📸 Share a photo of your workout space, favorite place to stretch, Pilates/Yoga setup, or something that inspires you to stay active! And most importantly—don’t be shy! Read the other introductions, say hello, encourage each other, and start connecting. To navigate this community, all the modules are located inside the classroom and my Free live workshops and trainings will be in the calendar, so be on the lookout to my upcoming live training and education.