How long does posture correction usually take?

There is no unified time standard for posture correction. Common mild bad postures, such as rounded shoulders, slight neck protrusion, and false anterior pelvic tilt caused by sitting for a long time, can be noticed by others in 3 to 6 months if you insist on regular training and daily habit adjustments. Severe posture problems that have existed for several years or even more than ten years, such as painful scoliosis, severe high and low shoulders and abnormal alignment of the lower limbs, often require 1 to 2 years or even longer adjustments. Some bone problems also require medical intervention.

Last year I took care of a young girl who had just graduated. She sat in the office and looked at the computer every day. She also stayed in bed after work to watch TV dramas. Her neck was 4 centimeters long. When she wore a sling, her neck stretched forward very obviously. She came to the studio three times a week to do shoulder and back training and core training for 40 minutes each time. She set the alarm and sat for half an hour before standing up and stretching her breasts. She also held her mobile phone up to eye level and played with it for three and a half months. When she took a comparison photo, her neck had been retracted by almost 3 centimeters. When she wore an off-shoulder skirt, her shoulder line was particularly smooth. She said that the shoulder and neck pain she often suffered in the past rarely came to her.

Nowadays, you can occasionally see content on the Internet about "correcting round shoulders in 7 days" and "reducing fake hip width in 10 days". Many people have tried it and come to me to complain and say it is a lie. After practicing, it is indeed very useful on the day, and they are back to their original shape after sleeping. In fact, this type of quick adjustment is essentially to temporarily relax the long-term tense chest muscles and stretch the contracted fascia, just like you temporarily pull away the wet towel that has been twisted for several years. If you continue to maintain the original bad habit and twist it back again after a while, it is not a real correction at all. There is also another extreme statement, which says that after adulthood, the bones are finalized and no matter how hard you train, this is not entirely correct. The bad posture of most people is not due to the deformation of the bones themselves, but to long-term bad habits that lead to uneven muscle tension, which pulls the skeleton into the wrong position. Relax tense muscles, strengthen weak muscles, and return muscle strength to a balanced state. No matter you are 20 or 40 years old, you can see significant improvements. Only a very small number of severe skeletal scoliosis and joint deformations require medical intervention first. You cannot rely solely on training to adjust.

Some people also say that I practice for more than ten minutes every day, why is there no effect after half a year? In fact, most of the problem lies in "failure to keep up with daily habits." Just like if you eat fried chicken and milk tea while losing weight, you will definitely not lose weight. I used to have a programmer client who had a shoulder height difference of almost 2 centimeters and idiopathic scoliosis of 20 degrees. After practicing for almost 8 months, there was no obvious change. Later I discovered that when he was at work, he always liked to carry his game laptop on his left shoulder when running in the field. He always crosses his right leg, and the effect of the one hour of training every day is not enough for him to work for eight hours. Later, he was forced to change his sitting posture and change his backpack. After another four months, the shoulder height difference was reduced to 0.5 centimeters, and he no longer had to pull the shoulder line when wearing clothes.

In fact, you don’t need to worry too much about how long you need to practice. From now on, don’t slump in the chair, don’t bury your head while browsing your mobile phone, and do chest exercises and back exercises for 10 minutes every day. You may feel that your shoulders and neck are less stiff in less than a month. Rather than trying to figure out when you will reach the target, if you start moving first, you will see the changes faster.