Is exercise useful for posture correction for lazy people?

For most mild posture problems caused by bad living habits, choosing the right movements and being able to stick to them will be effective. If the problem is serious, or you follow the trend and practice blindly, you may get more injured the more you practice.

In the past two years, I had been sitting for a long time writing plans, and my rounded shoulders and head were very obvious. I looked lethargic no matter what clothes I wore. I had signed up for personal fitness classes three times before, but I didn’t have time to take them because I had to work overtime. Then I saw a video about "correcting rounded shoulders in 3 minutes while lying flat." 1 minute, another one is pinching my shoulder blades at any time while sitting. I used to pad my shoulder blades when I was watching dramas in those days, and secretly pinched my shoulder blades twice when I was fishing at work. I didn’t even need to change my sportswear. For more than half a month, one day I was wearing a drop-shoulder T-shirt that I thought looked too strong before. My friend suddenly said that my shoulder line looked much smoother, and when I touched my back, the prominent trapezius muscles were no longer the same as before.

But the girl in my roommate got into trouble. She always felt that her pelvis was tilted forward. She followed it for almost a month and did the "lying butt lift to correct fake hip width". Not only did her hips not become narrower, but her waist was so sore that she couldn't straighten up every time after doing it. Later, when I went to the rehabilitation department and took a X-ray, I found out that her pelvis was not tilted forward at all, but moved forward. The core of the exercise was not practiced. Instead, she used her waist to take advantage of the exercises. It was lucky that she didn't have any problems.

In fact, to put it bluntly, these "lazy body posture correction exercises" that are popular now are essentially simplified versions of muscle relaxation and strengthening exercises in clinical rehabilitation. They do not require a large venue or a high level of exercise foundation. They just target the pain point of many people who "want to correct but have no time to exercise", but the limit of its effect is actually very small. Clarity: Just use those muscle tension imbalances caused by long-term incorrect postures, such as rounded shoulders and forward head caused by sitting for a long time, and mild calf valgus caused by wearing high heels for a long time. These problems are caused by habit. Spend three to five minutes every day to adjust muscle tension. If you persist, you will naturally see changes. But if there are already structural problems, such as scoliosis of more than 20 degrees, or severe joint dislocation, then relying on these small movements for a few minutes is of no use. Instead, the problem may be aggravated by incorrect exertion of force, and you need to find a professional rehabilitation practitioner for evaluation before practicing.

I specifically asked a rehabilitation practitioner I know well before, and he said that many people think that lazy exercise is useless. They either follow the trend without understanding their own problems, or give up without seeing the effect after two or three days of doing it. The formation of muscle memory takes at least 21 days. If you hold your chest and hunch your back for 8 hours a day, it is unrealistic to expect that you will be completely transformed after doing 5 minutes of movements the next day. Now when I sit for a long time at work, I will secretly do a few sets of shoulder blade-squeezing movements. It is much better than relying on brute force to straighten my back until my shoulders and neck are sore. For ordinary people like us who are too busy every day and don’t have much time to go to the gym, we can find small movements that suit us and do it for three to five minutes every day. This is the most cost-effective way to adjust.