Posture correction improves rounded shoulders and restores health

It is completely achievable to improve the health of rounded shoulders through posture correction: through scientific intervention targeting muscle imbalances, posture habits and other triggers, ordinary people can see significant improvements in 4-8 weeks. It can not only relieve chronic shoulder and neck pain and reduce the risk of cervical degenerative disease, but also improve breathing efficiency and improve the stress state of the spine. This is a conclusion verified by the sports rehabilitation academic community and front-line posture adjustment practitioners.

I have been doing sports rehabilitation for 5 years, and I have seen anywhere from 1,000 to 800 users with round shoulders. The most typical ones are office white-collar workers aged 25-35. The young girl who worked in new media who came last time was born in 1996. She has been editing films until early morning all year round. When she came, her shoulders were clasped forward like a hot water bottle. She couldn't even put on a denim jacket. When she turned her head, she could hear the clicking sound of her joints. After the film was taken, the curvature of her cervical spine had tended to straighten.

The round shoulder intervention programs that everyone is exposed to now are actually divided into several schools, each with its own advantages and disadvantages. There is really no need to stick to one method. Many people can't bear the pain and their first reaction is to go to a bone-setting master. They can open their shoulders immediately by cracking them twice, and they can turn their heads much more easily. I have a student who used to go to bone-setting every week. It is really comfortable, but it can only last for 3 days at most, and he can return to work as soon as he sits down. The position immediately returns to its original shape - to put it bluntly, bone setting adjusts the position of the bones, but you ignore the tension balance of the muscles, just like straightening a crooked flagpole, but the ropes pulling the flagpole on both sides are tight and loose at the same time, and the wind will still tilt it. Many people follow the trend and buy Internet celebrity correction belts. I tried it myself a few years ago, and my back was so straight. After wearing it for a week, I took it off and found that I couldn't even stand normally. Instead, a new compensation problem appeared - the correction belt is equivalent to external force replacing muscle force. Over time, the already weak back muscles will not work, but it is easy to aggravate the problem. Now I generally only recommend that you wear it for 1-2 hours occasionally when you need to sit and work for a long time, and never wear it for more than 4 hours a day.

Oh, by the way, there are also many people who think, "I just need to pay attention to my sitting and standing posture, and I won't need to do any corrective actions to get better." This is really confusing. I have a student who is a middle school teacher. He has very strong self-discipline. He sets an alarm clock for himself and reminds himself every half hour to lower his shoulders and raise his chest. He also deliberately retracts his shoulder blades when standing while giving lectures. He really changed his rounded shoulders in 3 months, but you can’t pick 3 out of 100 such people. When most people get busy, their attention is focused on their work, and their necks are stretched forward and their shoulders are buckled back unknowingly. By the time they react, the pain is excruciating, so there is no need to force yourself to become a "humanoid self-discipline machine", just find a method that suits you.

Many people practice the back movements vigorously as soon as they start, but in fact they are completely wrong. Think about it, the pectoralis minor in the chest is as tight as a fully stretched bowstring. No matter how strong the muscles in the back are, they can't stretch the tight front. I usually treat novices by first asking them to place a fascia ball on the socket connecting the chest and arm, and then roll against the wall for 5 minutes. The severely blocked area will make them grin with soreness. After rolling, they will raise their hands, and the shoulders will naturally open back a little. You don’t need to go to the gym for the rest of the training. They are all movements that can be squeezed into the gaps in your life: for example, when you are sitting in the office, stand up every 40 minutes, cross your hands behind your back, straighten your arms and slowly lift them up until you can feel the stretch in your chest. Hold for 10 seconds and do 3 groups. It is more effective than going to the gym after get off work for half an hour. Also, when pulling up the handrail on the subway, don't hang your shoulders on the handrail. Straighten your arms, sink your shoulders, and feel your shoulder blades pinching together. You can do 3 sets of it in just two stops, and you'll change your habit before you know it.

I have seen too many people regard round shoulders as just an "aesthetic problem". In fact, it has a much greater impact on health than unsightly clothes. When you have rounded shoulders, your chest is compressed. I have measured it for students before. When you have rounded shoulders, your vital capacity is 200-300ml less than in normal posture. In the long run, your oxygen uptake is insufficient. You will be very tired at work and feel groggy in the afternoon. Moreover, the upper trapezius muscle of the shoulder and neck is always in a state of tension. Over time, it will not only hurt, but also compress the nerves. In severe cases, hand numbness and dizziness may occur. It is really not a small problem.

Of course, there is no need to overcorrect. You really don’t need to pursue the perfect right-angled shoulders like those online. Everyone’s bone structure is different. The core of correcting round shoulders is never to look good in photos, but to make yourself comfortable. I have seen too many people with dented right-angled shoulders and acromion impact. It hurts even to lift their arms to put on clothes. The gain outweighs the loss. As long as your shoulders are not sore, there is no clicking sound when you turn your head, and you breathe smoothly, it doesn't matter even if your shoulders are a little round. Health is always the first priority.