Posture correction guide books

There is no "magic book" that can solve all problems. At present, books with high reputations can be selected according to three types of needs - those with no basic knowledge and are afraid of pitfalls, prefer introductory science popularization by authors with a background in evidence-based medicine; those with a basic sports background and want to make their own adjustments, choose practical guides with basic anatomy; for rehabilitation and fitness-related work, go directly to classic professional textbooks. Anyone who advocates "results in 7 days" and "can cure hundreds of posture problems", just leave it and don't waste money.

The first pitfall I encountered was when I was in my freshman year. My rounded shoulders were so forward that I always looked like I was hunching my neck when taking pictures. I saw the cover of a posture book recommended by an Internet celebrity that read "Become a right-angled shoulder in two weeks." I saved half a month's money to buy it, and then practiced "shoulder opening movements" for a week. Later, the doctor in the rehabilitation department gave me a list of several books, and I finally found the right door.

The most suitable book for ordinary novices is actually "The Back Repairer", written by a Canadian registered physical therapist. It has been published for almost 20 years and has sold millions of copies worldwide. Many rehabilitation practitioners recommend it to ordinary patients. The core of it is not to teach you any fancy movements at all, but to first teach you to find the neutral position of the spine, such as how to sit when you sit for a long time, how to bend down when picking up things, which are all knowledge that can be used in daily life. My mother had a protruding waist and was afraid to move. I adjusted her according to the advanced McKenzie moves in the book. After practicing for half a month, she now doesn't complain of back pain even if she walks for two hours. Of course, not everyone agrees with this book. My friends who are fitness instructors have complained that this book is too "conservative" and has too few movements, which is not enough for people who already have a foundation in exercise. Some people even think that the McKenzie method will worsen certain types of low back pain - for example, those who have experienced intervertebral disc prolapse and are compressing the cauda equina, so they really cannot be practiced blindly. This is what I would like to remind you: if you feel tingling or numbness while practicing any of the movements in the book, stop immediately and don't force yourself. I also bought an Internet celebrity posture book that was full of colorful pictures. The movements in it looked very simple, but after practicing it, I found that the force points of many movements were not clearly written at all. Ordinary people would not know if they practiced wrongly, which cost me dozens of dollars.

If you already have a foundation in yoga and fitness and can roughly distinguish the feeling of muscle exertion, don't just read the introductory science. You can also read the "Atlas of Sports Anatomy" and the "Practical Manual of Posture Assessment". Don’t think the anatomy book is boring. I couldn’t find a sense of strength when practicing shoulder sinking before, and the trapezius muscles always became more swollen. After looking at the atlas, I found out that I had been pressing my shoulders down, and the force was exerted by the upper trapezius muscles. The correct shoulder sinking is to retract the scapula down and back, and practice the middle and lower beams. After understanding this, my round shoulder problem has been improved by half in less than a month. There is also an interesting controversy here. The rehabilitation circle and the fitness circle have been arguing for several years: some people think that posture correction must first relax the tense muscles, with stretching as the mainstay. Some people think that the muscles on the weak side must be trained first, and strength training is the core. In fact, there is really no need to take sides. If you don’t move much at all and your muscles are stiff, there is nothing wrong with stretching and relaxing first. If you already have a habit of exercising, adding strength training to consolidate the effect will be faster, which is right for you.

If you are a fitness coach, rehabilitation practitioner, or want to learn more about it, then "Musculoskeletal Functional Anatomy" and the foreign classic textbook "Posture Correction: A Comprehensive Guide to Assessment, Correction and Practice" are unavoidable. My friend runs a rehabilitation studio, and the book on his desk has curled pages. When he encounters cases where he is not sure, for example, some people's shoulder height is caused by scoliosis, and some people have lower limb alignment. Reading the book is much more reliable than just thinking on your own. Of course, the shortcomings are also obvious. It is thick and full of professional terms. Ordinary enthusiasts can't even chew it. There is no need to follow the trend and buy it, and it will collect dust after buying it.

A few days ago, my cousin came to ask me if there were any thin books that could be practiced in a few minutes. She works overtime every day and wants to lie down after get off work. She doesn't want to read a thick book at all. I pushed a small pocket book to her, but I specifically told her not to read the "10-minute wealth package" on the envelope. It was just marketing talk. If you practice for 10 minutes a day, then just sit on the sofa and scroll through your phone for 3 hours, it will be of no use. I once had a colleague who followed the trend and practiced the "Wealth Bag Elimination Movement" on the Internet, holding her head up and holding a book for 10 minutes every day. After half a month, her neck became so stiff that she couldn't move. She went to check for muscle strain - the curvature of her cervical spine had straightened. That movement was equivalent to keeping the cervical spine in an arched state. It was strange that it didn't hurt.

Let me tell you about my little habit of choosing books, which I have learned over the years: first look at the author’s background. If the author doesn’t even have any serious qualifications related to rehabilitation or sports, and they are all posed for photos taken by internet celebrities, just pass； Then look through the book and see if there are taboo groups for each movement. If all movements are marked "applicable to everyone", it will definitely be unprofessional. ； Finally, try 3 movements first. If your joints feel tingling or numb after practicing, no matter how good others are, I will not touch them again.

Damn, to put it bluntly, when it comes to posture correction, a book is just a tool. You can’t just buy it and flip through a few pages. The most important thing is your daily habits, such as getting up and standing for two minutes after sitting for half an hour, don’t cross your legs all the time, don’t lower your head when using your mobile phone and raise it to eye level. If these small details are done well, it will be more effective than buying ten or eight books.~