Posture correction training movements

Dead bug variation, wall angel, non-weight-bearing single-leg deadlift, iliopsoas dynamic stretching, and thoracic spine rotation cover 80% of the common problems of neck protrusion, rounded shoulders, high and low shoulders, and pelvic deviation among sedentary people. Practice 3 times a week, 20 minutes each time, and you will see visible improvements after 1 month.

Many people come to me for the first time to ask about posture issues. The first sentence is "Why am I still hunched over when I stand against the wall for half an hour every day?" To be honest, I have seen this controversy too many times - the traditional conservative rehabilitation school believes that static posture can help people regain neutral position perception, but the functional training school has always believed that you will not stand upright when walking to work and eating. The muscle control gained through static training cannot be brought to daily scenes. In terms of cost performance, it is really not as good as the dynamic wall angel. I used to help a little girl who was an e-commerce operator adjust her posture. She sat for 12 hours a day for 6 consecutive years. Her neck and rounded shoulders were so severe that the photographer had to repeatedly shout "Look up and don't shrink your neck" when taking ID photos. The first time she did the Wall Angel, her arms left the wall halfway up, which caused her neck pain. , I told her not to force the lift to the top, but to lift it to the highest position where it can touch the wall. Don’t shrug when the shoulder blades sink, and lift and lower each time a little slower. After practicing for a week, she can touch the wall all the way. She told me at the time, "For the first time in 28 years of life, I know what it feels like to exert force on the back."

When it comes to core control, I have to mention the dead bug. I recommend this action to everyone who is prone to waist soreness and has an anterior pelvic tilt. There is no absolute standard here: the sports rehabilitation school requires that the lower back must be close to the ground throughout the entire process, without leaving any gaps, just to avoid lumbar spine compensation. It is especially suitable for novices who have just recovered from waist injuries and have chronic low back pain themselves; the functional school of strength system will allow a gap of an A4 paper in the lower back, which is closer to the daily physiological curvature of the spine, and the control ability developed can be more easily used in real scenes of walking and sitting on a chair. You can choose according to your needs. When I first started practicing, I couldn’t help but arch my waist when I stretched my legs. Later, I put a wet wipe under my waist. It just made sure the wipe didn’t fall off during practice. Personal testing is a trick for novices to find a sense of strength.

What many people don’t know is that 80% of upper body posture problems are actually rooted in the lower limbs. I once had a friend who had been practicing fitness for three years. His right shoulder was 2 centimeters higher than his left shoulder. He practiced lat pulldowns and rowing to no avail. Later, I discovered that he always put his weight on his right foot when walking. His pelvis rotated 20 degrees to the right, and his upper body could only be tilted to find balance. At this time, adjusting the pelvis is the core, and the unloaded single-leg deadlift is the most cost-effective movement. Don't rush to add weight with dumbbells at the beginning. Just do it with your bare hands. It's not shameful to hold on to the table when you are unable to stand. When you lean forward, you can feel the hamstring muscles on the back of the supporting leg being stretched. Keep your back as flat as possible and don't arch. Shaking is normal. Shaking is when your deep stabilizer muscles are exerting force and adjusting. My friend practiced for 3 weeks, and his shoulders are basically aligned. He himself feels that it is outrageous.

As for the iliopsoas muscle stretching, it is simply a life-saving exercise for people who sit for a long time. If you always feel that your waist is pushed forward and your belly is bulging when you stand, it is mostly because the iliopsoas muscle has contracted too tightly after sitting for a long time, pulling the pelvis forward and causing a "fake buttocks". There are also different opinions on the stretching method of this action. The static version that is maintained for 30 seconds is suitable for relaxing after practicing all the movements. The dynamic version is recommended when you are fishing at work. After sitting for 3 hours in the afternoon, you can find a corner to stretch. When it is stretched to the maximum position, shake it slightly for 5 times and then deepen it. Repeat 3 times. After stretching, you will immediately feel that your waist is no longer sore. It is more refreshing than drinking two glasses of American style.

Another movement that is easily overlooked by everyone is the rotation of the thoracic spine. 90% of people with round necks and shoulders have stiff thoracic vertebrae, and they can only turn their heads half a turn in severe cases. This movement does not even require getting up. You can do it while sitting at your workstation, with your hand on the opposite shoulder. When turning your upper body, don't move your buttocks. Turn to the maximum position, pause for 2 seconds, and then come back. Just 15 times on each side. I did two sets when I was tired from editing videos. After turning, I felt that my whole back was loose, and the stiffness in my neck was eliminated by half.

There is really no need to pursue those fancy "shoulder opening in 7 days" and "correct high and low shoulders in 10 days" tricks on the Internet, and don't expect that wearing corrective belts will solve the problem. I have seen many people wear corrective belts and their back muscles will atrophy due to disuse, and their rounded shoulders will become more serious. Everyone's joint mobility and muscle strength are different. There is no need to stick to "standard movements". As long as there is no tingling sensation during practice and you can feel the muscles exerting force at the target position, it will be fine.

By the way, I forgot to mention the most important thing: don’t go back to the sofa after practicing. Ge You lays down and checks his phone. In the final analysis, posture correction is to put the correct memory of the muscles into daily life. When sitting, consciously sink the shoulder blades a little lower, and when standing, the center of gravity is between the feet. It is much more effective than training once a week for 2 hours. After all, we are doing this, isn’t it just to keep our waists from being sore and to look good in clothes, right?