Posture correction includes

Accurate problem assessment, adapted intervention plans, and long-term behavioral model reshaping. The operating logic of different schools is very different. There is no "universal correction formula" at all.

Oh, by the way, let me tell you about a case I encountered two years ago. A little girl who was doing back-end development came to me and said that she had been practicing for three months following the high and low shoulder correction videos on the Internet. Not only her shoulders were not flat, but the right side of her neck was still too stiff to turn, and she also suffered from migraines. When I did a movement screening on her, I discovered that her high and low shoulders were not a problem of trapezius asymmetry at all - she kept her 16-inch game notebook on the left side of her desk all year round, and her head was tilted to the left while writing code for a long time, which also caused her pelvis to rotate 15 degrees. The upper body was pulled up to the right shoulder for balance. Of course, shoulder training alone was useless.

When it comes to evaluation, the judgment logics of different schools are quite different, and there is no absolute right or wrong. A sports rehabilitation practitioner will usually ask you to take a full spine X-ray first to see if there are any congenital scoliosis or slippages in the bony structure to rule out structural problems. Physiotherapists in public hospitals will probably do an FMS movement screening on you first to see where the force chain is broken when you squat or raise your hands. Most folk bone-setting masters will touch your spine first and slide their fingers down the spine to identify which small joints are misaligned. The evaluation results obtained by the three methods sometimes even differ. For example, a customer's X-ray showed no obvious scoliosis in the spine, but the bone-setter found that three thoracic vertebrae facet joints were misaligned. In fact, it was because he used incorrect force every time he played badminton smashes. Both results are correct. It just depends on the core problem you want to solve.

There is a lot of quarrel on the Internet nowadays. Some people say that bone setting is an IQ tax, and other people say that practicing Pilates is the only solution. In fact, both are too extreme. If you have a stiff neck and your neck is so crooked that you can't turn it, or you have an acute waist twist and you can't stand straight, ask a reliable bone-setter to straighten it, and you will be able to recover immediately with two clicks. For postural abnormalities caused by acute joint compression, the efficiency of passive adjustment is higher than that of active practice. But if you have rounded shoulders, a hunched back, and a forward head caused by sitting for a long time, just cracking the bones is really useless - I used to have a fitness friend whose rounded shoulders were almost 40 degrees. I went to the master for correction three times. At that time, I felt that my back was touching the wall. As a result, I went back to work for three days, and then retracted it again, and even lowered my waist. To put it bluntly, passive adjustment is just to push the crooked "skeleton" back to its original position, but the muscles in your body have become accustomed to pulling the bones to the crooked place. If your strength cannot keep up, you will not be able to hold the straightened position, and it will definitely rebound.

Active training schools also have their own opinions. The sports rehabilitation school likes to focus on weak muscle groups, such as the middle and lower trapezius muscles for rounded shoulders, and the transversus abdominis muscles for forward pelvic tilt. The results are quick but easy to repeat; Pilates focuses more on overall core control and pays attention to the lines of force throughout the body when exerting force. It is smooth and suitable for people with poor daily habits to adjust the force mode; the DNS dynamic neuromuscular stabilization technology that has become popular in recent years is more interesting. It will find problems from the baby's original movement mode. For example, when you raise your head, you subconsciously use your neck to exert force instead of your back muscles. No matter how much you practice your shoulders and back, it will be useless. When I make plans for clients, I usually mix things up. For office workers who sit for a long time, they first seek bone adjustment to loosen the compressed cervical and lumbar vertebrae, then take a few Pilates classes to find a sense of strength, and then go home and practice targeted activation movements. This is much more efficient than practicing one type of exercise alone.

Oh, by the way, 90% of people will ignore that there is another core link in posture correction: long-term behavioral pattern reshaping. To put it bluntly, if you look down at your mobile phone for 8 hours a day and cross your legs for 6 hours, even if you go to rehabilitation classes three times a week, the amount of training will not be able to handle your daily exercise. Last year, I helped a girl who was a sophomore in high school adjust her scoliosis. Her scoliosis was only 12 degrees. She wore a custom-made brace and came to practice twice a week. However, during the six-month review, the scoliosis increased by 3 degrees. Later, when I went to her home to see her, I found out that when she was doing homework, she always put her right leg on her left leg and sat crookedly with her back leaning against the desk. She sat for six or seven hours a day. No matter how good the correction plan was, it couldn't handle it. I put an eye-catching sticker on the leg of her desk. Every time I saw it, I lowered her leg. I also raised the desk pad to her eye level, which stabilized the degree.

To talk about something that many people don’t want to mention, body posture is actually closely related to emotions. Previous foreign research showed that people with long-term anxiety and low self-esteem will subconsciously hold their chests and hunch themselves into a ball, which is equivalent to building a "protective shell" for themselves. In this case, no matter how much you train your back muscles, it will be useless. As long as the pressure comes up, you will shrink back in an instant. I once had a client who was doing auditing. During the three months of the annual audit, even if she took time to practice every day, the problem of rounded shoulders kept recurring. As a result, she took half a month off after the annual audit and did nothing to practice. When she came for review, her back was straighter than anyone else. Nowadays, many correctional institutions in China will not mention this, but it is really one of the core factors affecting the effect.

Hi, after all, your posture is like old clothes you have worn for more than ten years. Wherever you are wrinkled or loose, these are all traces of your daily wear. Correction is never a standardized project on the assembly line. Some people just do it once, while some people only see results after practicing for a year. Don’t blindly follow the 7-day correction tutorials on the Internet. First, figure out where your own problems are. That’s better than anything else. After all, you can’t expect to change the bad habits you spent more than ten years cultivating in just 7 days, right?