I actually have a similar experience, one of my shoulders was way higher than the other and I only noticed because I was send pics to my nutritionist. Not long after I detroyed my low back deadlifting after a long summer of competing in strongman and powerlifting, it took 6 months before I was able to get over it, and for a time I couldn’t stand up without help.
What I know now was that it was primarily tight tight hips, as well as a shoulders rolled forward posture from playing hockey.
Here’s what you need. I’d also like to say to add in a simple rear leg elevated hip stretch, do 2 sets per leg for 30 seconds and repeat at least daily, idealy 3x a day… Do the warm up in the video also at least daily.
Also this is the upper body warm up, you can substitute the band stretches for just regular stretches, but do the rest.
As far as training, ditch deadlifts and bentover rows for now. also ditch all bench pressing and focus exclusively on your standing military. Do a shit ton of upper back back, I do 100 face pulls 3x a week, I’d reccomend 100 reps daily for at least a month, and you should have to work at them, not light. Just do 5 sets of 20. Lat pull downs and chin ups are good, and I’d personally recommend you do back work twice to three times a week. Don’t worry about what you’re doing, just do something and do it frequently! Also hamstring work 3x a week, I’d focus on front squats, high bar back squats, and rear foot elevated split squats, as main movements, then follow those up with hamstring work. ie, hyperextensions, gh raise (if you have access), kettlebell swings, even the hamstring machine is fine. You’ll notice what we’re going for here is to loosen up your shoulders and pecs, while tightening your upper back like crazy, as well, we’re loosening your hips but doing a ton of hamstring work to correct the tilt that is likely one of the reasons your shoulders are pulled forward. There’s a relationship between hips and shoulders that I just don’t have it in me to get into, but read NEANDERTHAL NO MORE, just search it, and read that series as many times as it takes for it to make sense.
Put together your own training template based on this, for however many days you want to get in the gym and I’ll look it over, if you don’t go to the gym, start… if you can’t, buy a band, and we’ll go over how to use that. If I don’t reply to this thread, just PM and remind me and I’ll swing by and take another look.
This should fix your posture in record time, mine was so bad at one point I barely had a chin it was so tucked into my throat and I looked ridiculous, now I’ve got a jawline and chin, and it’s glorious!
Best of luck man.