Posture correction training for boys

When boys do posture correction training, the core logic is never "do it wrong", but to first find out the root cause of bad posture, and then match the corresponding relaxation and training movements, and at the same time get rid of daily bad habits. Most people can see visible improvements in 1-3 months, and there is no need to spend a lot of money to sign up for private training.

I have met many young men in the past who said they were hunchbacked. Then I turned around and searched for "hunchback training exercises." I practiced pull-ups for a month, but my back became thicker, and the hunched place was not restored at all. The trapezius muscles were also strengthened, and it looked like my neck was shortened. It was not worth the gain.

There are actually two mainstream ideas in the fitness circle regarding posture correction. No one is right or wrong. It depends on which one is suitable for you. One is the muscle balance group. To put it bluntly, some muscles in your body are too tight and some are too weak, which pulls the skeleton into a crooked shape, such as the common round-shouldered hunchback. Most of them are typing on the keyboard every day. The pectoralis minor pulls the shoulders forward, and the rhomboids and middle and lower obliques behind the back have no strength to pull them back. The idea of ​​​​this group is to relax the tight muscles first, and then strengthen the weak ones. When the forces on both sides are balanced, the body will naturally become straight. Another group is the neurocontrol group. They believe that many people have weak muscles, but the brain cannot direct the muscles to exert force. For example, you can clearly hold your chest up, but when you stand or sit, it collapses subconsciously. The essence is that the proprioception is too poor and you don’t know where your body is. This group advocates practicing perception first, such as standing against a wall for 10 minutes every day to find the feeling of straightening your chest, sinking your shoulders, and tightening your core. This will form a muscle memory, and you can maintain it without deliberately raising it.

When my brother was in his senior year of high school last year, he was lying on the desk doing exercises every day. The height difference between his shoulders was almost two centimeters, and his shoulders were always slanted when he walked. At first, I used muscle balancing methods to relax him, but as a result, he could not find the feeling of exerting force in his back. He used his trapezius muscles to use force during any exercise. Later, I asked him to stand on the wall after finishing his homework every day. 1 For 5 minutes, when standing, the back of the head, shoulders, hips, calves, and heels are required to be pressed against the wall, and the shoulders should be lowered. Don't shrug. After standing for a week, he said that he finally knew what it felt like to "tuck the shoulder blades". He became much more comfortable when practicing YTWL and prone flyes. Within two months, his shoulders were basically straight.

Oh, by the way, many people ask whether correction belts are useful or not. This has been a debate for a long time. Some people say that once you wear it, you can straighten your chest, which is very convenient. Some people say that if you wear it for a long time, your muscles will become lazy and it will get worse. In fact, I think it depends on how you use it. If you always subconsciously stretch your neck forward when you are looking at the computer at work, it is okay to wear it occasionally for 1-2 hours to remind yourself, but don't wear it for seven or eight hours a day.

In fact, many people practice for a long time without any results. It is not a problem of training at all, but a problem of bad habits in daily life that have not been changed. You stretch your neck forward in front of the computer for 8 hours during the day, lie down on the sofa playing games after work, always carry your backpack on one side, and always use one hand to exert force when playing ball. Even if you practice for half an hour every day, the remaining 23 hours are spent "negative points" on your posture. How can it be effective? I once had a golfer who had a severe forward pelvic tilt. After half a year of core training, there was still no improvement. Later, I discovered that he always liked to put his legs on the bar under his desk at work, leaving his waist free. After changing this habit, his waist was less sore in less than a month, and the forward tilt problem was also improved a lot.

Actually, boys don’t need to be too complicated when it comes to posture correction, and they don’t need to pursue the standard body shape of Internet celebrities. The right-angled shoulders and flat backs are all marketed. As long as you don’t have sore waist or shoulder pain when standing or sitting, don’t stagger when walking, and your body is comfortable, that’s enough. If you really want to adjust, first figure out why you are crooked, and then practice slowly. Don't rush, it is better than anything else.