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

For the vast majority of ordinary people who only have daily bad postures such as rounded shoulders, protruding necks, and falsely wide hips, 15-45 minutes of effective training every day is enough, and there is no need to endure long hours and long volume.

I have met many friends who are new to posture correction. They practice for an hour or two every day in front of the video, hoping to get rid of the hunched neck in a week. As a result, either the trapezius muscles become more compensatory and swollen, or they give up after three days because they feel tired, and no effect is achieved.

Nowadays, there are actually two different opinions on the length of training. One group focuses on lightweighting and feels that there is no need to spend the whole time. They just do it every few tens of seconds when they think of it. For example, expanding the chest after sitting for a long time, tightening the abdomen when standing in line, which can add up to more than ten points in a day. The clock can also produce results; the other group pays more attention to the formation of muscle memory and believes that there must be more than 20 minutes of continuous concentrated training to allow the target muscle group to find the correct sense of force. Otherwise, fragmented movements will only be relaxation at best, and long-term posture habits cannot be changed. In fact, these two statements are not contradictory at all. They are adapted to people with different needs.

I used to help a back-end programmer in the company round his shoulders who sat for 12 hours a day. Not to mention taking 45 minutes to train, it was difficult for him to get off work on time. I asked him to take 15 minutes before going to bed every day to do three sets of YWL flying plus 10 minutes to stand against the wall. He would stop and sink every time he sat for 1 hour at work. He expanded his shoulders and chest for 30 seconds, and stretched the back of his neck while fishing. The total extra training time in a day only amounted to just over twenty minutes. In less than three weeks, when he wore a T-shirt, there was no ugly bulge in his back like before, and his shoulders naturally sank and no longer stood up.

Of course, if you have problems such as scoliosis, high and low shoulders accompanied by shoulder, neck and waist pain, or postpartum diastasis of the rectus abdominis that require clinical intervention, don’t set the time on your own. You must follow the assessment results of professional rehabilitation therapists. Some may need to do targeted training three times a day for 20 minutes each time, while others cannot practice more. Incorrect exertion will increase the burden on joints and muscles.

When it comes to posture correction, it is actually a bit like repairing a plastic storage box that has been deformed by the sun. If you keep roasting it over a high fire, not only will it not return to its original shape, but it may also be roasted and deformed. On the contrary, if you continue to give the appropriate intensity with warmth and take a little time every day to slowly adjust, it will be easier to return to the most comfortable state. To put it bluntly, the most important thing is never the amount of training you grit your teeth for every day, but that you do the movements correctly every minute and persist every day. This is much more effective than training hard for two hours once a week.