1, posture self-test

2. Corrective training

Step 3 stretch before going to bed

Step 4 change habits

Self-test method

Relax and stand still, and naturally put your hands down. The position of the tiger's mouth is inward rather than straight ahead, and it is a round shoulder.

It is normal to stand relaxed and stick your back and back to the wall. If the back is attached to the wall, the back of the head can't be easily attached to the wall, which is a round shoulder.

Correcting knife practice, still

Prone posture y

Prepare for prone position, keep your arms straight and your thumb up, with an included angle of about 60. Keep your elbow straight and move your arm in the direction of your thumb. At the end of the exercise, ask your arm to keep 1-2s out of your ear, and then slowly put it down.

Prone position test

Prepare for prone posture, straighten your arm with your thumb up, move your arm in the direction of your thumb, keep the end of your arm on the same plane as your shoulder 1-2s, and then slowly put it down.

Prone position w

Thumb up, prone position ready to bend your elbow to form a "W" shape, then slowly lift your arm to the limit and keep it at 1-2s, and then slowly put it down.

Stretch before going to bed.

Action 1: Keep your right hand straight back against the wall, extend the front side of your shoulder to shoulder height, and change hands after 30s.

Action 2: Bend your elbow down, stick the outside of your hand against the wall, and keep it for 30 seconds before changing hands >

Action 3: Stick your right hand to the wall, keep your arm straight up, keep your armpit close to the wall directly above your shoulder for 30 seconds, and then change hands to practice.

Action 4: Bend your arms downward, put your palms in the middle of your upper back, and keep them for 30 seconds before changing hands to practice.

Stretch before going to bed.

Action 5: Face the wall, sink your shoulders at the distance of one leg and put your arms together. Keep your waist and lower back straight and kneel on the ground slowly. Put your palms on the wall and push the wall as hard as you can. Keep your shoulders sinking for 30 seconds in the pulp folding part.

Action 6: After the last action, kneel down slowly until the forearm on the ground sticks to the wall and the shoulder sinks, and keep it for 30 seconds.

Action 7: Cross your hands and keep your palms against the wall for 30 seconds, then exchange and repeat.

Action 8: Lift your shoulders back as far as possible, then keep your back straight against the wall, push the wall back with your hands, bend your knees slightly and keep sinking for 30 seconds.

Habit improvement

standing position

Open your shoulders back and tighten your abdominal muscles (core muscles). Wearing a pair of shoes that can support the arch of the foot well helps to maintain a good posture and effectively improve the posture.

Walking posture

When walking, keep your chin parallel to the ground and look forward, don't stare at the ground, straighten your back and tighten your abdomen.

Orthopedic appliance

Under the guidance of professionals, posture correction braces can be used to help the shoulders recover the correct posture and develop physical habits.