Posture correction training Suzhou

For common mild rounded shoulders, forward head, and high and low shoulders, you can see significant improvement if you choose a regular sports rehabilitation studio and stick to it for 1-3 months.； If you have scoliosis with a Cobb angle of more than 20 degrees, or have clear joint pain or organic disease, you should first go to the rehabilitation department of a tertiary-level hospital such as the First Affiliated Hospital and the Second Affiliated School of Suzhou University, and then follow the doctor's instructions and cooperate with training. Don't blindly sign up for classes and practice blindly.

Last week I just received a 26-year-old girl who works as an Internet operator in the park. She works in front of the computer for 12 hours a day and carries a commuting bag on one shoulder all year round. The shoulder height difference is almost 2 centimeters, which is especially obvious when she wears a sling. Previously, she signed up for 12 posture classes at a gym near her home. After half a month of training, not only her shoulders were not straight, but her right trapezius muscle was so painful that she couldn't lift it. Later, during the evaluation, it was discovered that she not only had upper cross syndrome, but also had mild thoracic facet joint disorder. The fitness instructor only knew how to relax her trapezius muscles and do middle and lower trapezius exercises, but did not check for joint problems. The incorrect exertion of force only aggravated the compression. Later, I adjusted the plan and went to the studio twice a week to do joint loosening and resistance training. I also stood against the wall for 3 minutes every hour when I got up from work. After more than two months, my shoulders were basically flat, and I no longer had shoulder pain.

The current posture correction circle in Suzhou is actually divided into three different ideas. There is no absolute good or bad, but they are suitable for different groups of people.

Doctors in the hospital's rehabilitation department are generally more cautious. They will first ask you to take X-rays and do a physical examination to rule out pathological problems such as spinal tuberculosis, tumors, and severe lumbar protrusions before prescribing training for you. It is suitable for people who already have clear pain or have posture problems that have affected their normal life. The disadvantage is that it is difficult to register, and each training time is short, so the doctor does not have much time to watch you change your daily habits.

There are also independent sports rehabilitation studios. There are many open now in the park, new district, and Gusu District. Most of the managers are from the rehabilitation department of tertiary hospitals, or have the qualifications of national team doctors or sports rehabilitation practitioners. Their idea is "function first". They will not focus on whether your shoulders are absolutely aligned and whether your legs are absolutely straight. Instead, they will first test your gait and force mode, and give you If you correct your usual minor problems of crossing your legs, sitting crookedly, and walking with your center of gravity on one side, many times your daily habits will be changed, and your posture will naturally become correct. It is suitable for mild to moderate posture problems that do not have organic diseases and are just caused by long-term bad habits. The price is generally 300-600 yuan per class, which is more expensive than the hospital, but the advantage is that the time is flexible, and the teacher can keep an eye on you and pick out the details of your movements.

The rest are posture classes held in ordinary gyms. Most of them are fitness instructors who have passed the postural correction certificate. The core idea is to "relax the tense muscles and train the weak muscles." This is actually not completely useless. If you just do exercises for chest and not back, you will not have any pain. You can find a reliable instructor to do back training, but you need to If you already have pain or have problems such as scoliosis, don't touch it. Most fitness instructors don't know how to read X-rays or diagnose pathological problems. If you practice incorrectly, it can easily lead to accidents. There was a girl in Xiangcheng who didn't know she had lumbar protrusion. She went to the gym to do core exercises to correct her anterior pelvic tilt. As a result, the protrusion became more serious. In the end, she went to the hospital for minimally invasive surgery.

Many people are easily deceived by gimmicks when looking for an agency, such as "correcting XO-shaped legs in 7 days" and "fixing forward head extension in one session." I have seen many Internet celebrity agencies in Suzhou promote this kind of propaganda. They charge tens of thousands for private lessons. In fact, they forcefully break your joints. It looks straight at the time. After two days, the muscle tension will return to its original shape, and it may even strain the ligaments. There are also those that will give you dozens of classes without evaluation, so just go. Formal institutions, whether they are hospitals or studios, will first spend 40 minutes to an hour doing static and dynamic assessments and taking posture photos for you. Some will also do a plantar pressure test and give you a trial training plan for 2-4 weeks. If the results are effective, they will let you continue the class. There will be no hard sell.

It’s interesting to say that in the past two years, I have met many people from Kunshan, Wuxi, and Changshu who came to Suzhou for correction. They said that local institutions are either too low-quality or more expensive than Suzhou. It is true that the sports rehabilitation industry in Suzhou has developed two or three years faster than surrounding ordinary prefecture-level cities, and there are more resources. If friends from surrounding cities cannot find a suitable one, it is very convenient to come to Suzhou to find one. It is only half an hour away by high-speed rail.

If you are a student or have a low budget, you don’t actually need to spend a lot of money to buy private lessons. The Sports Rehabilitation Department of the School of Physical Education of Suzhou University sometimes provides internship public welfare classes for students, and the price is very low. The Suzhou Citizen Fitness Center also holds free public welfare lectures on posture correction several times a year. They will teach you many small movements that you can do at home, and you can practice them during your free time at work, and the results are not bad.

In fact, after having been in this business for so long, I really feel that posture correction is not as mysterious as everyone thinks. Three points depends on practicing in class, and seven points depends on daily attention. If you go to the gym to practice for 2 hours a week, the remaining 160 hours are spent sitting crookedly, crossing your legs, and looking down at your mobile phone. No matter how good the teacher is, you can't adjust it. When looking for an agency, compare two agencies. Do an evaluation first and don’t impulsively pay money. You don’t need to pursue an absolutely perfect posture. Pain-free, comfortable, and unrestricted movement are more important than anything else.