I started the experiment on April 18th. Almost 2 weeks already.

But before I dive into details. Let me tell you why I'm posting here. 

I've been in this subreddit for a while, so I already know some things about posture. But still need your assistance 🙏

I need your honest opinion:

• Maybe you notice something on the photos/X-ray that doctors didn't mention. Shoot.
• Are all of those exercises I picked legit? Or should I drop some of them and add some others? If so, tell me which ones and also why. Maybe 18 exercises too many, and should pick less, to focus on fewer problems at once?
• Does 5 mins/day consistently for 1, 3, or 6 months - will make a difference at all?
• What other methods out there to make posture assessments at home?

Plan is to post results back here every 2-4 weeks. Real numbers and photos. Even if I fail 🫡

Background

I'm a 43-y.o. male. Dev for about 25 years.I sit at my desk for 8 hours/day 🙇
Posture was always my problem, but mostly when I saw my photos.
Now when I'm in my 40s my back has started to hurt me and it's harder to breathe.
And my kid started to copy my posture. Which bothers me the most.

So, I decided to do something about it.

I'm active overall (at least: 2 times/week HIIT, 3 times/week futsal, other irregular activities), but I can't fit another full workout/stretching/yoga session into the day.

So I'm trying short, low-effort sessions instead.

What I already did

Got an X-ray. Visited a Spine clinic to check if my problem could be solved with exercises.
Found a few methods to evaluate my posture and mobility at home (so I'll be able to compare results later).
Searched for posture-related exercises for my first two weeks, to start. Found some research about them.

What I'm not doing

Not chasing a 30-day challenge or a magical-silver-bullet-exercise. Doing this until I see results or get bored.

Also, not turning this story in some fake success BS.

My plan

5 minutes/day. Split into three sessions: 2-2-1, to break sitting.

Starting with more stretching exercises to unlock spine, then will add more strengthening for back. If it doesn't work at all for a month, I'll probably increase sessions to 7 or 10 minutes/day. Trying to test the minimum time that will work.

Going to post updates here from time to time. 2-week update if I add/remove exercises. 30-day update with new posture measurements and photos.

Diagnosis

• Mild scoliosis, 8-9° Cobb angle (one clinic said 9°, the other 8°).
• Increased lower-back arch (lumbar lordosis)
• Mild disc wear (osteochondrosis)
• Mild bony growth around vertebrae (spondylosis)
• No surgery needed. Massage and exercises prescribed.

Probably also APT? Doctors didn't mention it though. Can you tell by photos?

Home Posture Assessments

1. Side-profile photo. Photo of the back.
2. Tragus-to-wall distance: 15-18 cm (heels and back to wall, head relaxed). Actually, hardest one, cause not sure how relaxed I should be. One time I got 15 cm, next 18 cm, when I was more relaxed.
3. Overhead floor reach: lie on floor, lower back flat, arms straight overhead. My hands sit ~28-30 cm off the floor.
4. Cow face pose: one hand over the shoulder, one up the back, try to touch. Clear left/right difference. Visible on photo.

Exercises I picked for the first 2 weeks

Most of them need only a wall, floor, or doorframe. A few need a chair or desk. Want to keep it as simple as I can.

Tried to group them somehow:

Upper back

1. Wall angels - the most painful one. Can't do properly yet.
2. Chin tucks. Obvious one.

Neck

Nothing fancy, just neck stretching.

1. Ear to shoulder stretch
2. Look up / look down
3. Head rotation left/right

Shoulders

6. Seated external shoulder rotation. Not sure about this one.
7. Chicken wings elbow circles. Feels more like warm up. Not sure about this one.
8. Wall lat stretch. Obviously useful, prove me wrong.
9. Desk lat stretch. Same as previous one, but feels a bit different.
10. Cow face pose. Also painful one. Use this to check asymmetry.
11. Butcher block stretch. Feels good.

Chest

12. Doorway pec stretch. One that stretches chest. Will keep this for the whole experiment.

Thoracic spine
13. Wall thoracic extension. Obviously useful.
14. Cat-cow. Really good one. Not as painful as wall angels, but just as useful (as I feel it).

Hips
15. Half-kneeling hip flexor stretch.
16. Deep squat sit. Lazy one :)

Posterior chain
17. Prone Y-T-W raises. The only one that actually strengthens my back. Maybe need more like this.
18. Caterpillar walk (inchworm). Just a funny one and easy stretching at the same time.

Anything you would replace? Anything missing?

Waiting for some honest advice.

Thanks in advance ❤️

Here's original article with a bit more details, video of me making assessments, researches on exercises, day-by-day exercises journal (so you can follow and maybe join), etc.: Day Zero of My Posture Experiment: X-Ray, Diagnosis, and the Plan