Posture correction guide books

Finding the right feeling of exertion through practice is 10 times more effective than reading 10 theory books.

To be honest, I have seen too many people make mistakes. A little while ago, a young girl who just started working came to me and said that after practicing swan neck for half a month with a certain Internet celebrity body posture book, her trapezius muscles became more swollen with practice, and she had a stiff neck for a whole week. I laughed out loud when I read the book she bought. The whole process only taught me how to raise my head hard and stretch my neck, without even mentioning the precautions for trapezius muscle compensation. Isn't this simply misleading?

The posture correction books on the market now are actually very scattered, and the core logic of different schools is quite different. It is really not easy to just buy one and use it. For example, the most classic clinical book "Back Repairer" was written by Professor McGill, a great figure in the Canadian rehabilitation industry. He has been dealing with low back problems all his life. The core logic is "stability first", and he is especially opposed to blind stretching and joint breaking at the beginning. If you have been sitting for a long time I have low back pain, discomfort caused by anterior pelvic tilt, and even a slight lumbar protrusion. If I follow this book to practice core activation and adjust my daily force production mode, I can feel the pain relief in basically half a month. Many rehabilitation practitioners around me have this book on their desks. It is a type that you can read even if you read it.

But there are also many people who don't agree with this approach. For example, friends who do functional training recommend the "Posture Correction Practical Manual" by Dr. Clifford from the United States. Their core logic is "fascia chain linkage". To put it bluntly, if you think you have rounded shoulders, it may actually be the entire lower limb force line of the plantar collapse zone. It's crooked, and finally the upper body compensates for the chest to be closed. It can't be solved by just relaxing the chest muscles and doing back exercises. This book will explain the relationship between each part for you from head to toe. If you don't have obvious pain yourself, but just want to correct the problem of unsightly posture, follow this book to find the root problem, and it will be more efficient. There is no right or wrong between these two schools, they are just suitable for different groups of people. If you use functional training methods to train people in the acute stage of lumbar protrusion, something will happen.

Oh, by the way, there are still many people who like to buy posture books related to traditional Chinese medicine, which talk about bone setting and meridian release. I have also read a few reliable ones. They do make sense, but I have to remind you: if you already have scoliosis exceeding 20 degrees or severe intervertebral disc herniation, etc. , don’t just follow the book and do it blindly. You must first seek a professional doctor’s evaluation before operating. I once met a young man who followed the book and pulled his neck by himself, which directly caused cervical facet joint disorder. It hurt for half a month and he couldn’t lift his head. The gain outweighed the loss.

When I first started in the industry, I also encountered a pitfall. I saved up half a month's salary and bought the original version of "Anatomy Train". I planned to directly understand the fascia theory, but I was confused after turning three pages. I was overwhelmed by all the professional terms. Later, I honestly flipped through the "Atlas of Sports Anatomy" until the edges were curled up. I was familiar with the starting and ending points of each muscle and the feel of force. Then I went back and read "Anatomy Train" and understood it. Beginners should really not start reading large books as it is too easy to be discouraged. "Atlas of Sports Anatomy" is full of color pictures. If you feel uncomfortable, just turn to the corresponding muscle picture and touch the corresponding position on your body. You will quickly understand the basic logic. You don't need to memorize it all. It's enough.

There are also some tips when choosing a book. Don’t look at the impressive title of the book, such as “Correction of XO legs in 10 days” or “You can straighten your shoulders while lying down”. Just flip to the middle and find any movements to see if there are any contraindications. For example, when practicing abdominal crunches, is there anyone saying that people with lumbar protrusion cannot do it? Are there any adaptation plans for different situations? For example, are XO legs divided into muscular and bony legs? If there is no mention of these in the whole book, and it is all about "it will be effective if everyone follows it", and just put it down and leave, then most of them are just cutting leeks.

Also, don’t just stock up on books without practicing, and don’t just rely on your feelings when practicing. Use your mobile phone to take a picture of yourself in a relaxed state from the side and front, and then take a comparison after two weeks of practice. For example, if you have rounded shoulders, check whether the earlobes and acromion are aligned, and if the pelvis is tilted forward, check whether the anterior superior iliac spine and the pubic symphysis are on the same plane. It is much more accurate than trying to figure out "Am I much better?" by yourself.

After all, the essence of a posture correction book is a tool, and you have to be able to use it to be useful. If you already have obvious pain, or your posture is particularly crooked, go to the hospital to take a picture first to check the problem. Don't rely on reading a book to solve everything. Really.