Posture correction exercise for lazy people

The most suitable posture correction program for lazy people does not require a fitness card or a half-hour check-in every day. It only needs to be practiced for 5 minutes each time and a total of 15 minutes a week. A few low-load movements are embedded into the fragmented time of fishing and watching TV dramas. If you persist for one month with standard movements, you can improve 80% of the common problems of rounded shoulders, forward head, and false hunchback among office workers.

You may think I’m bragging? I didn’t believe it before, until my best friend in the operation department, who had to go downstairs three times to get takeout, followed the exercise list I gave her for two months. Not only did she lose the wealth she had been building for three years, but her previous problem of narrow shoulders and neck when wearing sweatshirts was gone. When she went to take her ID photo last week, the photographer even asked her if she had done some physical exercise recently.

Nowadays, there is a lot of quarrel on the Internet about corrective exercise for lazy people. One group is the hard-core fitness party, saying that "not practicing back muscle strength is nonsense, and lazy people's exercise is all IQ tax." If you think about it, 90% of the bad posture of ordinary people is not due to insufficient muscle mass, but to the imbalance of force production of "use it or lose it" - sitting at work every day and typing on the computer for 8 hours, the chest muscles are contracted and tense every day. If you don't change this habit of exerting force every day, even if you go to the gym three times a week to practice deadlifts, you will still shrink into a shrimp at work, and all the back muscles you have trained will be used to compensate for wrong postures, which is useless. As for correction that can be done while lying down, think about it, how can it be possible to adjust the disordered muscle tone when the muscles are completely relaxed? If you rely solely on external force to break it, you stand up and take two steps and then return to its original shape, which is pure cutting of leeks.

I have been using these exercises for almost three years. I can do them even if I am lazy to the core. You don’t even have to remember the alarm clock, just do it when you think of it.

For example, when you have a long meeting with full paddling, or watch short videos that are not nutritious, sit in the front third of the chair, put your feet flat on the ground, quietly clasp your hands behind your back, and slowly lift it up until you feel a clear pulling sensation in your chest.

It’s more convenient when you’re watching TV shows on the sofa at night. Put a cushion behind your waist to keep it from collapsing. Find an elastic band. If you don’t have one, you can twist an old T-shirt into a rope. Put it on your back in the middle of the shoulder blades. Pull the two ends forward with both hands, and at the same time, squeeze the shoulder blades into the middle, just like your back. It's like holding a coin that won't fall off. Do 15 reps, rest for half a minute, and do 3 sets. You can do it before you finish watching an episode. I recommended this move to several friends who are designers. The shoulder slip has been greatly improved. I used to wear suspenders and my shoulders slipped, but now I don't need to buy anti-slip stickers.

For those who are afraid of getting belly after eating, don’t slump on the sofa. Just lean against the wall for two minutes. Place your head, shoulders, buttocks, and heels against the wall. Tuck your chin, don’t raise your head, and don’t strain your neck. Just stand for 1 minute, and you can digest food at the same time. When standing, you can feel the muscles in your back quietly exerting force. It is much easier than standing in a military posture for half an hour, and it is easier to persist.

Oh, by the way, don’t be greedy for too much. Really, when I recommended it to others before, some people would do it for half an hour at a time. The next day, their shoulders and back were so sore that they couldn’t lift it, so they turned around and gave up. It’s completely unnecessary. The core of exercise for lazy people is "no burden". Even if you only stand against the wall for 1 minute once a day, it will be more useful than practicing for two hours every half a month. After all, posture problems are accumulated day by day, and it is most stable if you slowly adjust it back day by day.

Finally, I have to be honest. These movements are only suitable for mild posture problems caused by daily bad habits. If you already have obvious scoliosis, lumbar protrusion or shoulder injury, don't do it on your own. Go to a regular rehabilitation practitioner for evaluation first. The causes of posture problems are different for everyone, so don't use online templates to fit yourself.

I saw a little girl in the elevator last week. She was waiting for the elevator to come down, and she was quietly doing breast-expanding and back-extension movements. It looked like she knew what she was doing. You see, you really don’t need to squeeze in time. Using fragmented time is better than anything else.