How long does it take to correct your posture every day?

For the vast majority of people who have ordinary needs for posture correction, 15-45 minutes of targeted training every day is completely sufficient. It is not true that the longer you practice, the better the effect.

I used to help an Internet operator who had been sitting for a long time make a correction plan. She was anxious to improve her rounded shoulders at first. She went home from get off work every day and followed the online video collection to practice for more than an hour. As a result, her rounded shoulders did not improve after a week of training. Instead, her neck stiffened every day, and her trapezius muscles became more swollen with practice. Later, I reduced her training content to only three movements: shoulder sinking, thoracic spine rotation, and YTWL. The total duration was reduced to 20 minutes. I also gave her a 30-second rest time between groups, so that she could perform each movement to the standard. After half a month, she took a comparison picture by herself. Her shoulder lines were obviously opened, and her shoulders and neck rarely became stiff anymore.

Of course, this length of time is not a hard-and-fast standard, and there are now different opinions in the industry: Many rehabilitation practitioners will recommend that people with serious posture problems integrate corrective habits into their daily lives, such as deliberately tightening the core when sitting and not slumping the waist, and taking the initiative to lower the shoulders and not hold the chest when walking. , if this kind of fragmented deliberate maintenance is included in the "correction time", it may accumulate to two or three hours a day, but this low-intensity muscle activation is completely different from the intensity of concentrated training. If you keep stretching your muscles to make up for the time, it will easily cause the muscles to continue to be tense, which will cause problems.

When I first came into contact with posture correction, I also encountered the pitfalls of long-term training. At that time, I always felt that more practice would bring quick results. I arranged a full hour of training for myself, foam rolling, core training, shoulder opening, and adjusting walking posture. As a result, I couldn’t straighten my waist after three days of training. I found out after a review with a teacher that I myself If the pelvis is tilted forward, the lumbar curve will be too large. If you do too many core-activating movements continuously, the lumbar spine will bear excess pressure. Later, I cut the duration to 25 minutes and stopped every few exercises to adjust my breathing and relax. On the contrary, within a week, I felt that after sitting for a long time, my waist was no longer so sore that I had to hold on to stand up.

The specific duration can actually be adjusted according to your own situation. If you just sit for a long time and have a slight protruding neck and rounded shoulders, there is no pain or discomfort at all. You don’t even need to spend a lot of time. Do a few sets of shoulder exercises when you are fishing at work, stand against the wall for 5 minutes during lunch break, roll on a shoulder foam roller for 10 minutes when you get home from get off work, and add It only takes 15 minutes to get up; if you already have frequent shoulder and neck pain caused by high and low shoulder involvement, or long-standing low back pain caused by anterior pelvic tilt, it is best to spend 20 to 30 minutes a day doing targeted training. You don’t need to do too many movements. The standards for each exercise are better than anything else. You can add a maximum of 10 minutes of relaxation time, and the total duration should not exceed 45 minutes.

Physical correction is like watering a potted plant. If you water half a bucket at a time, the roots will become rotten. Only by watering a small amount to the point several times can the plant grow well. Many people always think that if they practice more, they can quickly get rid of the posture problems that have been accumulated for several years. Rushing to catch up with the progress will easily lead to compensatory strain, which will actually slow down the speed of correction. You really don’t have to worry about how many minutes you have to practice, just pay more attention to how your body feels. If your muscles are sore during practice but you can still hold on, that’s no problem. If you feel tingling or stiffness in a certain part after practice, you should stop even after only 10 minutes. Finding your own comfortable rhythm is much more useful than following the standard time online.