External net posture correction training movements

Among the posture correction training currently circulating on the Internet, the core movements that have been verified by the sports medicine community and are effective as reported by practitioners are mainly concentrated in three categories: functional training, DNS (Dynamic Neuromuscular Stabilization Technology), and self-developed by certified physical therapists. There is no "universal corrective movement" that is suitable for everyone. The effect of the movement completely depends on the root cause of individual posture problems, the accuracy of force generation patterns, and the continuous frequency of training.

A while ago, I helped dozens of fans check out more than 20 correction courses that went viral on the Internet. The one that impressed me the most was a girl who was studying for a master's degree in London. She practiced round shoulder correction for two months with a fitness blogger with millions of followers on YouTube. Not only did her shoulders not open, but her trapezius muscles became more swollen with practice, and she also suffered from shoulder and neck pain from time to time. Later, after an X-ray was taken, it was discovered that her rounded shoulders were not a result of normal trapezius muscle tension caused by bending down at a desk, but a straightening of the thoracic spine with mild winging of the shoulder blades. The blogger's crazy cross-back movement was completely inappropriate for her. It was equivalent to forcing a derailed wheel in the opposite direction, but the more she practiced, the more she would be injured.

It's also interesting to say that there have been many corrective actions that have been popular on the Internet in recent years, but few of them can really stay and be recognized by the professional circle, and the opinions of different schools often fight. For example, there was a lot of controversy before about "Is standing against the wall useful?" Practitioners of the DNS school believe that static standing against the wall is the most basic introductory movement for ordinary people to find the neutral spine position. It can quickly establish the alignment perception of the core, spine, and lower limbs. Many patients with waist injuries start by practicing standing against the wall. ； But coaches who engage in functional training feel that this movement is a waste of time. Ordinary people can’t find any sense of exertion at all. If they stand for half an hour, they will either slump their waist and stick out their buttocks, or push out their chest and turn their ribs out. Standing for a long time will put more burden on the lumbar spine. It is not as practical as practicing two sets of dead bugs.

I would say there is nothing wrong with either of these statements. The key depends on the scenario you use it in. For example, when I had a lumbar spurt last year, the dead bug variation I practiced with Jeff, a certified physical therapist (DPT) in the United States, was particularly useful. It is not the version of raising arms and legs that you can find online. You must first put your waist completely on the ground, leaving no gaps in your lower back. Hold a 1kg small dumbbell in your hand. When raising your arms, use abdominal breathing. When you inhale, your belly will expand, and when you exhale, slowly lower your arms. At that time, I did 15 exercises every day before going to bed, and my waist didn't hurt even after sitting for two hours a week. I never clicked on those fancy exercises that "relieve low back pain in 7 days" that I had saved before.

Of course, not all the actions that are popular on the Internet are useful. For example, the "10-minute correction of XO legs" that went viral on TikTok last year. A lot of people posted before and after pictures saying that their legs were straightened by several centimeters. As a result, the American Association of Orthopedic Surgeons (AAOS) issued a guideline at the end of last year. , said that if adult leg shape problems are caused by bones, it is impossible to completely correct them with muscle training. The best is to relax the tense muscles and adjust the force mode to make the legs look straighter visually. Those who say that they can be completely corrected in a week are all IQ taxes paid for traffic. There is a sister next to me who has been practicing for three months, and her legs do look straighter, but when she went to take an X-ray, the angle of the leg bones has not changed at all. The essence is that the adductor muscles were too tight before, and after relaxing, the position of the leg's force is just straight.

If you really want to find reliable corrective movements on the Internet, don’t just look at the number of likes, but first look at the blogger’s qualifications - if the suffix is ​​DPT (Doctor of Physical Therapy), CSCS (Certified Strength and Conditioning Coach), or the official account of a regular sports rehabilitation clinic, the credibility of the content can be at least 80%； If it's an ordinary fitness blogger who posts his correction comparison pictures, then you'd better think about whether his problem is the same as yours. Don't just copy the homework, otherwise you won't be able to explain the injury.

In fact, after all is said and done, there are no "god-level corrective movements on the Internet". I have saved almost 30G of corrective courses on the Internet before, but now I only practice the three that are suitable for me. After all, posture problems are caused by bad habits accumulated over many years. If you work at your desk for 10 hours a day, even if you practice corrective movements for 1 hour, you won't be able to stay in the chair for the remaining 9 hours. Oh, by the way, when practicing, don’t just follow the video and make gestures. It’s best to look in the mirror to find the feeling of exerting force. For example, when practicing scapula retraction, imagine that there is an orange sandwiched in the middle of the back. It cannot be crushed or dropped. The strength is just right. Don’t clamp the back so hard that the trapezius muscles will be swollen. The gain will not be worth the loss.