Posture correction guide book electronic version

Currently, mainstream genuine resources are divided into three categories: popular science, professional rehabilitation, and functional integration. There is no universal "optimal choice" and you need to filter based on your sports foundation and usage scenarios. Most genuine content can be obtained from WeChat Reading, JD Reading, the publisher's official e-mall, and rehabilitation vertical platforms. Packaged pirated resources that cost a few yuan often have problems with incorrect illustrations, outdated content, and missing action guidance. It is not recommended to buy them at all.

I worked in new media operations for the past two years. I was in front of the computer for 12 hours every day. How far did my rounded shoulders protrude from my neck? Last year, when we were taking a family portrait for the company, the retoucher sent me a private message asking if I could move my stretched-out neck back two centimeters. I was so embarrassed that I cut out the three bedrooms and one living room on the spot. At that time, all I could think about was making corrections quickly. At first, I followed a short video blogger to practice blindly, saying "say goodbye to rounded shoulders for three minutes a day." After practicing trapezius creatine for half a month, I couldn't lift my arms, and even had trouble tying my hair. Only then did I think of looking for systematic professional content. I encountered many pitfalls on the way to find the electronic version, so I had some say.

If you have no foundation in exercise at all and just want to improve a minor problem caused by sitting for a long time, don't start reading professional tomes. I previously sent my saved copy of "Muscle Testing and Function" to my best friend who couldn't even hold a plank for 10 seconds. She flipped through two pages and said directly, "I know every word. Putting it all together is like reading a bible." Ordinary people can just look for those popular books published by People's Posts and Telecommunications Publishing House, such as "Posture Correction at Home" and "Zero-Basic Posture Correction Guide". WeChat reading members can read it for free. Every action is accompanied by an animation and is specially marked. It is easy for novices to fall into pitfalls, such as not shrugging your shoulders when practicing YTW, and not slumping your waist when doing glute bridges. My best friend has been practicing for three weeks. The last time we met, she wore a sling and the bulge on her back was mostly flat. She said it was much better than practicing blindly before. Of course, many people in the fitness circle complain that such books are too shallow and are "entry-level nonsense." But looking at it from another perspective, what novices need most is never advanced theories, but to avoid injuries when practicing incorrectly. From this point of view, the value of such books is much higher than professional collector's editions.

If you are a fitness coach, rehabilitation practitioner, or already have a certain foundation in exercise, and want to systematically learn the logic of evaluation and correction, then the popular content is indeed not enough. I later bought the electronic version of "Postural Correction: Assessment, Correction and Training" and "Guidelines for Assessment of Postural Abnormalities and Muscle Imbalances" published by the People's Medical Publishing House. At first, I bought a pirated version for 5 yuan from a certain fish store. When I opened it, I found that the pictures were blurry. The muscle annotations were all in place. Later, I spent more than 90 to buy the genuine version from the official electronic store of the People's Daily. Not to mention the high-definition color pictures, the body posture evaluation form inside can be directly downloaded and printed. I usually use it directly when doing evaluations for friends around me, which saves a lot of trouble. Of course, there is a lot of controversy about this kind of body posture books that focus on Western medical anatomy. I used to know a master who does bone setting, and he said that this kind of book "only focuses on the muscles and does not care about the misalignment of the bones." He once encountered a 12-year-old child whose shoulders were uneven. His parents trained with a fitness coach for two months and there was no improvement, so they came to see him for three adjustments. Joints, high and low shoulders will be directly leveled, so there is no absolute right or wrong. If you have muscle tension imbalance caused by long-term sitting, it will be no problem to follow this kind of book. If you already have obvious small joint dislocation and persistent pain, you must first find a professional to adjust the structure, and then rely on training to consolidate it. Otherwise, no matter how much you practice, it will be in vain.

In recent years, there has been a popular book that integrates the logic of fascia, yoga, and Pilates. I had valgus feet last year, and the outer soles of my sneakers were worn out within three months of wearing them. I practiced traditional heel raise training for a month with no effect. Then I read "Spiral Muscle Chains" Training" and the electronic version of "Anatomy Train", I realized that foot valgus is not just about calf muscle training, but also related to the fascia chain tension of the entire lower limbs. I followed the spiral training movements in the book and practiced for 15 minutes a day. After two months, I looked at the soles and found that the wear was almost the same as the inside. Of course, there are a lot of controversies in this type of book. Many traditional rehabilitation scholars feel that the theory of fascial chain and spiral chain lacks sufficient support from large-scale clinical data and is a bit "mysterious". However, my own experience is that you don't have to worry about whether the theory is right or not. As long as you try it and it works, it will suit you. After all, everyone's physical condition is different, and there is no need to stick to a certain school's point of view.

Finally, I would like to remind everyone, do not believe those who sell "100 posture e-book gift packages" online. I have bought them cheaply before, and many of the contents are from before 2010. There are also people who teach people to do behind-the-neck presses to improve neck probing. If the movement angle is wrong, it can easily hurt the cervical spine, which is not worth the gain. Ordinary novices can directly go to WeChat Reading to search for book titles. 90% of popular books have them. Members can read them for free and can take notes. If you want professional books, go to the official e-malls of People's Health and Posts and Telecommunications, or vertical platforms such as the Rehabilitation Medicine Network. Although it is more expensive, the content is accurate and there are supporting video explanations. It is better than spending thousands of dollars to go to the hospital to check the cervical spine if you practice wrongly.

To be honest, I still have 20 or 30 posture-related e-books stored in my network disk. I have not opened them for more than half a year. It was not until last year that my neck hurt so much that it was difficult to even turn my head, so I forced myself to read and practice for 10 minutes every day. It is more useful than saving 100 books. Don't be a "book hoarder", moving is the core of correcting your posture.