Hi everybody, I am a beginner powerlifter specifically training for the bench press. The other exercises I do are the OHP, heavy hammer curls, and heavy deadlifts. I was myopic when I started my home training and didn’t think of how over-developing my chest, shoulders, and arms would pull me forward. I’ve always had hyperlordosis unfortunately (when I was 5 I looked 6 months pregnant despite always being average weight), but I’m SURE what I’m continuing to do is making it worse. I feel like I’m stuck in a forward position. If I try to stand up straighter, my lower back arches more. No matter what, I can’t get my lower back to touch the wall; I can fit my fist (and then some) in the gap. My rounded shoulders/back area is also making my neck come forward and I don’t know what to do about all this.
I’ve tried looking online and watching Youtube, but it’s just so overwhelming, and most exercises for correcting the rounded back aren’t geared towards powerlifters with very strong chests, so I doubt their weight-less stretches and exercises will be enough help to me. Can everybody please recommend things I can do AT HOME to correct this mess? (For the APT, I have just began hip flexor stretches and RKC planks (3 sets of 5 reps per day), so hopefully they will start to fix my ugly APT)