Thoughts about posture

[Shmendrix Junior Member Find all posts View Profile Close Shmendrix]

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[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

I am no posture expert .
I would suggest your posterior cgain could be strengthened though .

[nunyabiz Junior Member Find all posts View Profile Close nunyabiz]

maybe a slight anterior pelvic tilt? really nothing out of the ordinary though, the bigger concern is the rounding of your upper back, which causes your shoulders to protract forward, making your hands face behind you when standing, as well as seemingly causing a slight forward head posture. i would first check your thoracic spine's mobility, there are many many guides online, will probably need to stretch it. next, you will need to strengthen your scapular retractors. really good exercises for this are pretty much any variant of a row, with a caveat. you have to be really on top of your form when you do them; that means performing them with good posture: extended thoracic spine, head back, avoiding rounding of the lumbar spine while not extending the absolute shit out of it. as well, the first movement of a row should be your SCAPULAE, NOT YOUR ARMS. retract your scapulae FIRST, and pull with your elbows, not your hands. your hands are just hooks. when people grip the shit out of a bar or dumbbell during rows, it tends to make their upper arm engage as well. you can probably move more weight this way, but it only feeds your ego and ignores the purpose of the exercise to strengthen your upper back.
another common mistake is to keep your arms too close to your side. splay your elbows away from your sides a little bit, ~30 degrees. if you row with your arms too close to your body, it can cause anterior humeral glide. if you feel the front of your shoulder and perform a row in the air with your arms really close to your sides, and try to row your elbow as far back as you can(muh range of motion!), you can actually feel the head of your humerus jut out from your shoulder. VERY BAD NEWS. if you have had trouble doing rows in the past either due to them feeling awkward, or even painful, this is a likely cause. another mistake that can cause anterior humeral glide is rowing with your scapulae either too elevated, or too depressed. though a lot of people are upper trap dominant and will be too elevated during rows, there are people that have their scapulae too depressed as well. this is called downward rotation syndrome. i can't tell which you are from just these two pictures, so i'd recommend just experimenting. db row a light weight and see if depressing your scapulae or elevating them feels better on the front of your shoulder. or film yourself from the side, an overly elevated scapula during rows is quite apparent, it'll look like you're shrugging and rowing at the same time. don't be a range of motion whore either, you don't have to row so far back that your elbows are completely behind your body, going until they are just to the mid-line of your torso is fine. also, i forgot to mention, but i feel this section likely applies to you because in your second pic, where you have the back of your hand behind your back, your shoulder definitely looks like it is jutting out of the socket.
in addition, i would add in lower trap work as well. you can do band pull aparts, especially coming from an upward angle, to work them really well. y's and t's are also really good for this area.
i know this is a giant wall of text, but fixing dysfunctional scapulae ain't always easy. do these exercises dilligently, watching your form like a hawk, and you should see improvement.

[Shmendrix Junior Member Find all posts View Profile Close Shmendrix]

maybe a slight anterior pelvic tilt? really nothing out of the ordinary though, the bigger concern is the rounding of your upper back, which causes your shoulders to protract forward, making your hands face behind you when standing, as well as seemingly causing a slight forward head posture. i would first check your thoracic spine's mobility, there are many many guides online, will probably need to stretch it. next, you will need to strengthen your scapular retractors. really good exercises for this are pretty much any variant of a row, with a caveat. you have to be really on top of your form when you do them; that means performing them with good posture: extended thoracic spine, head back, avoiding rounding of the lumbar spine while not extending the absolute shit out of it. as well, the first movement of a row should be your SCAPULAE, NOT YOUR ARMS. retract your scapulae FIRST, and pull with your elbows, not your hands. your hands are just hooks. when people grip the shit out of a bar or dumbbell during rows, it tends to make their upper arm engage as well. you can probably move more weight this way, but it only feeds your ego and ignores the purpose of the exercise to strengthen your upper back.
another common mistake is to keep your arms too close to your side. splay your elbows away from your sides a little bit, ~30 degrees. if you row with your arms too close to your body, it can cause anterior humeral glide. if you feel the front of your shoulder and perform a row in the air with your arms really close to your sides, and try to row your elbow as far back as you can(muh range of motion!), you can actually feel the head of your humerus jut out from your shoulder. VERY BAD NEWS. if you have had trouble doing rows in the past either due to them feeling awkward, or even painful, this is a likely cause. another mistake that can cause anterior humeral glide is rowing with your scapulae either too elevated, or too depressed. though a lot of people are upper trap dominant and will be too elevated during rows, there are people that have their scapulae too depressed as well. this is called downward rotation syndrome. i can't tell which you are from just these two pictures, so i'd recommend just experimenting. db row a light weight and see if depressing your scapulae or elevating them feels better on the front of your shoulder. or film yourself from the side, an overly elevated scapula during rows is quite apparent, it'll look like you're shrugging and rowing at the same time. don't be a range of motion whore either, you don't have to row so far back that your elbows are completely behind your body, going until they are just to the mid-line of your torso is fine. also, i forgot to mention, but i feel this section likely applies to you because in your second pic, where you have the back of your hand behind your back, your shoulder definitely looks like it is jutting out of the socket.
in addition, i would add in lower trap work as well. you can do band pull aparts, especially coming from an upward angle, to work them really well. y's and t's are also really good for this area.
i know this is a giant wall of text, but fixing dysfunctional scapulae ain't always easy. do these exercises dilligently, watching your form like a hawk, and you should see improvement.

thank you for the long comment.actually I put my arms like that because I wanted that the back would be visible in the picture so it came out pretty unnatural.My main difficulty is tight PF so I wanted to mainly know about a certain tilt that could influence that.I guess I need to upload a new pictures for a more clear and natural picture of how my shoulders form