Posture correction (humerus anterior shift, knee pain)

There are many posture-correction videos on Bilibili, but I still strongly recommend you first find an offline rehabilitation therapist to check your issues, because everyone's posture problems are different and you don't really know what problems you have; the videos on Bilibili are hard to cover everything, and some stretches and release techniques are so painful you definitely won't want to do them yourself — a therapist needs to force the stretches and releases.

Before I saw a therapist I knew that knee pain needs to be addressed by training the hamstrings and glutes; I mainly went to a therapist because I had previously followed “C Ge Posture Correction” and “Kai Sheng Wang” videos and practiced rehabilitation for anterior humeral translation, but felt it had no effect, so I wanted a therapist to solve that problem — unexpectedly they also found other issues.

Search for sports rehabilitation on Meituan; their listings might not explicitly say “anterior humeral translation,” it might be called something like “forward head.” Ask them if they do posture correction, then ask about fees and the treatment process. Usually they will examine your problem and teach you how to practice to correct it. I spent 300 in Shenzhen. I suggest female readers find a female therapist, since posture correction often involves pressing and releasing the glute muscles.

The therapist found:

Asymmetrical mobility of the thoracic spine (left vs. right)

Posterior joint capsule tightness (which I didn't fix when following Bilibili videos)

Tight and weak glutes, hamstrings, and adductors

Anteriorly translated pelvis (not anterior pelvic tilt)

There were some other things I don't remember; in the end they told me to stop doing two-legged Romanian deadlifts for now, switch to leg curls, then do single-leg Romanian deadlifts on the left leg, reverse leg press on the right leg, and practice a movement similar to a Rulai palm strike: left hand pushes forward while the right hand pulls back.

Anterior humeral translation

Most recommended this exercise:

【【Worse than death!】I successfully corrected 31 years of “rounded shoulders and hunchback” (including self-rescue guide)】 【Jump precisely to 06:45】 https://www.bilibili.com/video/BV1U44y147Mg/?t=405

As a lazy person, I'm not going to practice many exercises; I just use the warm-up and release methods from this video (which you can't skip even if you're lazy), and then only practice this one exercise.

When doing this exercise, you can clearly feel that the engagement of the latissimus dorsi and pectoral muscles is much reduced, and you'll feel the muscles inside the shoulder working; I did this routine five or six times and saw visible improvement.