‘Let’s tackle that classic Donald Duck butt’: Fitness creator breaks down the 3 most common posture mistakes

According to Piet, posture problems don’t necessarily stem from a lack of exercise, but from imbalances and muscle tension that go unaddressed. He breaks down the solution into three simple steps, each targeting a different area of the body that typically bears the brunt of poor posture.

“To fix your rounded shoulders, begin by releasing all the tension from your tight chest. That is literally pulling your shoulders down. Be careful and do this for 3 sets of 10 reps,” he explains in Step 1, focusing on tension release.

In Step 2, Piet moves to a surprisingly widespread issue — the “Donald Duck butt.” He shares, “Next up, let’s tackle that classic Donald Duck butt. Believe it or not, studies show that nearly 85% of people struggle with this posture issue.” His suggested fix: “Kneel down, lean forward, and stretch toward the opposite side. You’ll feel the difference instantly; it actually feels amazing.”

Finally, Step 3 addresses what he humorously calls the “doom-scrolling turtleneck.” “Wrap your fingers behind your head and pull your neck forward. Then, move your head backwards and breathe. This feels amazing. That’s the point,” he says, reminding followers to stay consistent. “But remember, real change doesn’t happen overnight. Save this and do this consistently for best results.”

But what causes anterior pelvic tilt, and how does it affect posture over time?

Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “Anterior pelvic tilt is one of the most common postural deviations I see. It happens when the hip flexors in the front of the body become tight and overactive while the core and glute muscles become weak. This imbalance gradually tilts the pelvis forward, creating an exaggerated curve in the lower back.” 

Over time, she says that this misalignment puts pressure on the lumbar spine, leading to low back discomfort and reduced mobility. Many people do not realise that it also affects the way they walk, breathe, and engage their core. When the pelvis is not in a neutral position, the entire kinetic chain is forced to compensate, which can eventually lead to knee, hip and even shoulder issues.

Practical daily adjustments to prevent rounded shoulders and tech neck

The biggest improvements come from simple changes in daily routine, according to Singh. She suggests:

• Keep screens at eye level so the neck does not crane forward.
• Sit with feet grounded and hips aligned, rather than leaning to one side.
• Take a quick posture reset every 30 to 45 minutes by rolling your shoulders back and engaging your core.
• If you use a phone, bring it up to your face instead of dropping your head.
• Strength training is helpful, but these everyday adjustments prevent poor posture from creeping back in.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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