What are some posture correction exercises for lazy people?

It is truly a "lazy person friendly" posture correction exercise. It does not require you to spend a whole time or buy professional equipment. It can be done every day. As an Internet operator who works for 11 hours a day, I have rounded shoulders, forward head extension, and forward pelvic tilt. I have tried dozens of online movements, and only a few of them are really useful if I can stick to them. There is no need to do anything fancy.

In previous two- or three-hour synchronization meetings, I would sit with my hands on the edge of the table, lowering my upper body slightly, tucking my chin and not raising my head. I would feel the shoulder blades on my back being pulled apart, and I would stand up after stopping for 10 seconds. I could do this five or six times in one meeting. The previous problem of my arms and shoulders clicking disappeared after half a month. Of course, some friends said that it hurt my neck to do this, but it actually means lifting my head without lifting my chin. Once I adjust the position, there is no problem, and I don’t have to give up just because I feel uncomfortable.

When I am commuting, waiting for the subway, or waiting in line for express delivery after get off work, I am not idle. I hold my hands behind my back and gently pull them down and back without lifting them very high. If I feel a stretch in the front of my chest, I stop for 5 seconds and then do it again after I relax. Last year, my physical examination revealed that the curvature of my cervical spine had straightened. , the doctor asked me to stretch my front muscles more. I was too lazy to put on a yoga mat, so I just did this every day on the road. After three months of review, the curvature actually improved a lot. However, friends with frozen shoulder should not forcefully lift it. It is enough to lift it until it is level with the waist. If you try too hard, it will strain the rotator cuff.

It can even be used when lying on the bed at night to watch short videos. Lie on your side and bend your upper leg at 90 degrees to the other side of the bed. You can browse the phone casually with your hands and feel the position of your crotch being stretched. Just hold it for 30 seconds on both sides. The anterior pelvis is tilted forward until I can fit a fist under my waist when I lie down. I have persisted for two months. Now my waist can be firmly pressed against the bed when I lie down flat on my back. My back will not be sore after sleeping all night. The only thing I need to pay attention to is to put a thin pillow under my head, otherwise my shoulders will be sore when I wake up the next day.

Some people also say that such fragmentary little movements are useless. It is better to go to the gym three times a week to practice core training. I have also signed up for offline posture correction classes before. I paid more than 3,000 yuan for three classes and then I was too lazy to run. For a really lazy person like me, good movements are the ones that can be sustained. Oh, by the way, if you already have obvious scoliosis, or the pain in your shoulders, neck, and waist is so severe that it affects your normal life, don’t practice blindly on your own. I once had a colleague who practiced stretching blindly on his own, which made the scoliosis more serious. In the end, he went to the rehabilitation department for two months to get better. In this case, it is safer to see a doctor for a film evaluation first, and then follow the movements of professionals.