Poor posture

[Temporarything]

I have always been a bit of a slouch but as I have hit menopause I have noticed a real curve/dowagers hump. Looks awful. I exercise and also do yoga but really want to improve this. I feel I cannot stand straight at all. My shoulders really fight against being pulled back. The muscles must be tight.

Anyone used a posture brace? Or found a specific set of exercises help?

Find out if you have scoliosis before doing anything else - it may be medical rather years of slouching

Thanks I don’t think I do tbh.

Pilates is pretty good for posture, also the Alexander technique.

Second Pilates, makes a big difference to my posture but I notice the slouch return when I have a few weeks off.

I found Katy Bowman's books and website amazingly helpful for sorting out my posture. She's understands the biimechanics and really gets to the root of the problem for long lasting transformation. Really helped when I had diastasis rectii too. www.nutritiousmovement.com/blog/

You're possibly describing scoliosis, OP.
It can come on in childhood, adolescence or later in adulthood. Maybe you always had it or maybe it's come on. Get your back checked. You can get a referral for an X-ray from a physio (DD did), and make sure the X-ray is a standing one.
Or kyphosis. Or lordosis. In either case I'd recommend physio as first port of call; GP was hopeless for my poor DD. Physios rock. I'm not one. But they do!

Think it’s Kyphosis. I do have osteoporosis but not in my spine I don’t think.

I do Pilates. Also weight training. Just wondered if a posture vest would help. I sit at a desk most days and that’s not good. I just look bad from side on! And do t want to develop a hunchback.

I'd get a better chair and desk combo. Rather than a posture vest. And keep doing the Pilates and weights. DD has a rock solid core and is just about holding her curve at 45 degrees. It'll be w lifelong battle but needs must.

An osteopath can be good for helping correct posture

@Temporarything

It's likely your pectoral muscles are tight and pulling your shoulders forwards (common if you have a desk job)

You need to focus on massage/stretching of the pectoral tendons and scalene muscles at the front to free them up and building strength in your lats at the back to pull your shoulders back.

See a physio or osteopath who can do the right massage/stretches and advise on exercises

Good thinking re pectoral muscles. Something a simple physio trip could confirm too.

Thanks!