Posture Correction Course Contents

The core of formal posture correction courses on the market has never been a unified collection of Internet celebrity movements, but personalized content designed around the four core logics of "individual assessment - targeted adjustment - habit consolidation - life-oriented integration". There is no universal template suitable for everyone, and 90% of the effect depends on the accuracy of the early assessment, not the difficulty of the training movements.

I just picked up a 27-year-old Internet operation girl two months ago. I followed the "Seven Days to Improve Neck" collection online for almost three weeks. My shoulders and neck hurt so much that it was difficult to lift my arms. When I came, the first thing I said was, "Is it true that posture correction is a lie?" When I evaluated her, I felt that her upper trapezius muscles were as hard as stone. It turned out that the shoulder opening movements she was practicing were done with her shoulders shrugged throughout. The tense muscles became tighter and tighter with the exercises, so it was strange that they didn't hurt.

Don’t believe it, too many people have fallen into the trap of “universal actions”. The first step of a reliable orthodontic class will not directly lead you to practice. You must first spend half an hour to an hour to find out the root of your problem - instead of just standing and taking a side view to see how many degrees to explore your neck and how many centimeters to tilt your pelvis forward, the teacher will ask you whether you always cross your legs, whether you always lie on your side when sleeping, and whether you have sprained feet or old injuries. A high school student's mother brought me here to adjust the height and low shoulders. I was planning to sign up for 12 shoulder and neck training classes. When I asked, I found out that my left foot was sprained while playing basketball half a year ago and has never healed. When I walk, I always lean on my right foot to take the force. Finally, I adjusted the alignment of the lower limbs for two weeks. Most of the high and low shoulders went down on their own without doing much training on the shoulders.

Speaking of which, we have to mention the two mainstream directions in the current posture correction circle. In fact, no one is more advanced than the other, but the applicable groups are different. One group is a teacher with a background in sports rehabilitation. They pay more attention to the balance of skeletal alignment and muscle tension. During the adjustment stage, they will first use techniques or foam rollers to loosen tense muscle groups. For example, most people who use neck probing have excessive tension in the sternocleidomastoid and upper trapezius muscles. After loosening, they can then practice weak middle and lower trapezius muscles and deep neck flexors. This is suitable for people who already have uncomfortable symptoms such as shoulder and neck pain and lumbar protrusion. The results will be faster. The other group is a teacher with a background in functional training. They do not advocate releasing a certain muscle alone. They will directly lead you to practice integrated whole-body movements, such as four-point support on the opposite side, farmer's walk, etc., allowing the muscles to dynamically adjust the tension balance on their own. This is suitable for people who do not have obvious pain and just want to improve the appearance of their posture. It is less painful to practice and easier to persist.

Oh, by the way, there are also many people who ask me whether they want to buy the kind of corrective belts that are famous on the Internet and have better backs. I usually advise directly, unless the doctor asks you to wear them, ordinary people really shouldn’t wear them randomly. I have seen people who wore the braces for three months, and their core muscles were completely degenerated. After taking off the braces, they could not straighten their waists. It was not worth the gain. Reliable correction courses will not make you rely on external objects at all. After the adjustment stage, the focus will be on the consolidation of scene-based habits - they will not assign you any hard-core tasks to practice for an hour every day. They will only teach you how to use core force when sitting at work, the angle of your arms on the edge of the table when typing, and even the 30-second jaw retracting exercise when fishing. They are all small actions that can be completed without taking time. I once had a programmer student whose neck angle was very standard during class practice. Once he sat in front of the computer for half an hour, he leaned back again. Later, I asked him to raise the computer monitor by 10 centimeters, and he would do it three times while compiling code. Within a month, he said that his shoulders and neck were no longer so painful that he could not lift them after get off work.

Nowadays, there are always people on the Internet who say that posture correction is an IQ tax. In fact, they are criticizing the kind of parallel import classes that give you a set of general movements and let you follow them no matter what your problems are. Another controversial point is "should we pursue a completely symmetrical posture?" Many senior teachers I have contacted think it is not necessary. Normal people have poor habits of exerting force on the left and right. As long as it does not affect the function and there is no pain, it is not a problem at all if the shoulders are slightly high or low, or the legs are long or short. If you insist on achieving complete symmetry, it may break the balance of the body itself, which is not worth the gain.

To be honest, I have been in this industry for almost 6 years, and the most common misunderstanding I have seen is that people always want quick-fix courses to "correct round shoulders in 7 days" or "grow 3cm taller in 10 days". The essence of its physical form is the external projection of your living habits. What the correction class teaches you is never any magical movements, but how to get along with your body. After the class, you still stay up all night and slump on the sofa every day, scrolling through your mobile phone. No class is useful. After all, what we ordinary people want to correct their posture is not the perfect posture that models can't pick out. It is nothing more than no pain in the shoulders and neck, no tiredness when walking, better-looking clothes, and more comfort.