How to self-correction (spine scoliosis, high and low shoulders, including chest hunch, pelvic anteversion / rotation / side tilt, knee overextension, etc.)

Nowadays, scoliosis is a common problem. It just says that it has caused your symptoms. Does it give you enough attention? The children’s schoolbags are getting heavier and heavier, and playing mobile phone tablets is getting longer and longer. It is inevitable that you will bend down and sit for a long time. Incorrect fitness methods, etc., so the health of the human body is also worrying.

In fact, this way of life and work brings more than just scoliosis. The neck pain and back pain have already spread to you and me. Pain changes the surrounding muscles and joints. It is more muscle tension and limited joint activity, which leads to the left and right asymmetry of the body. After asymmetry, the risk of scoliosis is greatly increased.

In other words, in fact, our cervical vertebrae, low back pain, and shoulder muscle stiffness (especially the difference between left and right) feel the body asymmetry, etc., and the source of the scoliosis is long.

Perhaps you will think, how can I have scoliosis, so terrible, in fact, do not have to make a fuss or fear.
Most modern people will have scoliosis, more or less! If you haven’t had symptoms or caused troubles due to scoliosis, then congratulations, keep on, and do the following rehabilitation exercises to maintain and optimize. If you have found your scoliosis, and therefore stiff, asymmetrical, walking awkward, decreased athletic performance, pain, etc., you should take a closer look at the article and take action to be responsible for your health.

Let’s test it first and see if you have a scoliosis.

First of all, let’s see if our spine is bent sideways.
The starting position is the standing position. When we do the action, the standing posture is flexed, and the cervical vertebrae are required to flex first (the lower cervical vertebrae are not flexed, the cervical vertebrae are flexed in actual operation), then the thoracic vertebrae, then the lumbar vertebrae, the whole process is slow. .
What we need to observe is whether the muscles on both sides of the spine are high or low in the process of flexing the cervical vertebrae and bending. If not, the scoliosis must be there.

Some people stand in front of the body and can’t touch the ground. The bending of the patient with lumbar disc is severely restricted. It is generally related to the muscles and fascia of the back side chain, and the back of the thigh. The gluteus maximus has a great relationship, and the fascia of the lower back cannot be ignored. After this single factor is improved, some of the symptoms of low back pain will be greatly reduced.

Second, if scoliosis is found, we can further assess which side of the spine the side bends and the degree of side bends.
We can let the patient reveal the entire back and stand naturally. The rehabilitation engineer observes the assessment behind him.
Such as sharing a photo
We will see that his thoracic vertebrae will bend to the left, and the lower thoracic and lumbar spine will bend to the right.
After this happens, not only the morphological changes of the spine, but also the bio-force line will be broken. The spine will see increased pressure, the concave side muscles are tense, the body is stiff, accompanied by pain and discomfort, and the body is asymmetrical.

After the scoliosis occurs, during the exercise, the scoliosis will be more obvious, affecting the performance of the exercise, increasing the scoliosis and vicious circle.
For example, let him do an action and then look at the degree of scoliosis.

We can see a simple movement that will make his spine appear a distinct S-shape, which can be seen in daily life, work and exercise, his spine deformation is just what he wants.

I gave him a correction, and the corrected photo was also shared with everyone:
Natural posture after correction:

After the correction action:

The method I took was to first relax the muscles of the foam shaft, and then correct the American chiropractic. Finally, balance the muscle strength with the technique and rehabilitation. After the soft tissue balance is symmetrical, it is not easy to get back to get long-term effects.

Thirdly, we have just tested whether we have scoliosis. We can also evaluate it according to the morphological performance of other parts. These performances are also problems in themselves, and they deserve to be taken seriously.

First is the high and low shoulders
High and low shoulders are almost common problems for everyone. It is only more or less. Is there any problem that attracts people’s attention? Even Mingwei’s teacher loves sports rehabilitation knowledge. The left shoulder is slightly higher than the right shoulder, so take precautions.

Due to the acromioclavicular joint (consisting of the scapula shoulder joint surface and the clavicular shoulder joint surface) and the sterno-lock joint (consisting of the sternum and sternum locks of the clavicle and the upper surface of the first costal cartilage), the shoulder joint and the sternum With indirect links, we will have high and low shoulders, which will also affect the position of the thoracic vertebrae, leading to thoracic joint misalignment, which in turn affects the spine and causes scoliosis.

The occurrence of high and low shoulders is related to the priority of one side shoulder or the other side. For example, we carry a shoulder bag, we smash things in a single room, we always shrug one side shoulders. Which shoulder has more force, will lead to tension on the trapezius muscle, more developed, and then higher than the other side.
When you are high, your habits will change, and your high side will be given priority and more use, making the strong stronger. For example, if your left shoulder is high, you will feel comfortable on the left side when you are carrying a shoulder bag. You will feel uncomfortable on the right side and feel low.

We can analyze the left shoulder height as an example:
After the left shoulder height, the left trapezius muscle bundle (left shoulder) is tense, and the right trapezius muscle bundle is relatively weak.
The right side of the lumbar muscles is tense, and the lumbar muscles are roughly deeper on the outside of our waist. When it is tight, it will pull the right shoulder down, resulting in a low right shoulder. Everyone can imagine.
Let’s take a look at how to deal with it, or take the low shoulder and high right shoulder as an example.

1 Stretch the left trapezius muscle bundle
Stretch 3 times each time for 15 seconds.

2 properly practice the right trapezius muscle bundle
You can take the shrug method, paying attention to only the right side (the two sides are practiced in the figure).
We can start with practice without dumbbells, just shrug your shoulders, shrug your shoulders to the limit for 3 seconds, do 12 for each group, do 3 groups, and rest for 1 minute between groups. Note that the breathing is smooth, don’t lick.

3 stretching the right lumbar muscle
This link is very important. Simply doing this part well, correcting the high and low shoulders is immediate.
Also, each time it was stretched to a relatively strong position, it was stretched 3 times each time for 15 seconds.

Or (in the picture is the left side of the stretch, we are going to stretch the right side!)

Generally, when we stretch the patient, the strength is much stronger than the self-tensioning strength.
The problem of high and low shoulders is actually a holistic problem. One problem is solved by one problem, and it is step by step.

Fourth, assess whether you have a chestnut back.
The inclusion of a chest hunch is also a common problem.
With chest dorsi, thoracic kyphosis, cervical spine changes are generally multi-dimensional, certainly with the rotation of the thoracic spine.
The first thing that affects the chest hunch is aesthetics, which will make the shoulders stiff, sore and uncomfortable, and the breathing discomfort will be smooth. Over time, it will affect the internal organs such as the lungs and heart in the thorax. Because there is a problem with the chest of the house, the things inside will definitely be affected.

The chest dorsi, head extension, and neck anterior cerebral palsy will occur at the same time, becoming the “upper cross syndrome”. Its specific causes and anatomical changes and how to rehabilitate can refer to a special article I have previously.
Video tutorial on round shoulder hunch correction – Sports rehabilitation – Know the column

Fifth, evaluate whether your pelvis is leaning forward.
I can directly refer to the article I have written, it has been detailed, and I also took a video.
Pelvic forward motion rehabilitation program (with video)

Sixth, some people will have pelvic malformations.
Here we are not so complicated, do not follow the classification of Japanese pelvic compression, and do not follow the fine division of the American chiropractic, to give you a simple classification.

1 rotational shift of the pelvis
We can self-test, in the natural supine position, you can use your palms to touch the anterior superior iliac spine (that is, touch the part with bones protruding, this anatomical part can be Baidu), the side that feels prominent is more On one side, the pelvis is rotated to the opposite side.

Ok, if you think the left side is more prominent, the pelvis is rotating to the right.
Then our corrective action is to do the left-handed movement of the pelvis, which can make the buttocks rotate to the left.

2 up and down shift of the pelvis
First, we can compare the height of the anterior superior iliac spine or the posterior superior iliac spine. The high side is also the side of the pelvis.

Second, we can observe the length of the leg to indirectly determine the height of the pelvis. The pelvis on one side of the leg is low and shifts downwards (although this is not absolute, and some people have a lower pelvis on the side with short legs). Or you can roughly judge according to your own pants habits, usually wear pants to wear which leg to wear, which is long. On the other hand, if you judge which leg is long, you can determine which leg is wearing the pants first. Is it amazing?
For Asians, the right leg is generally short, but not absolute, especially for left-handers.

The method of correcting the long and short legs can be that in the case of natural supine, the legs are straightened and then the legs are stretched. Pay attention to the position of the hand and extend the right leg downwards without leaving the bed.
15 in each group, do 3 groups, rest for 30 seconds between groups, with smooth abdominal breathing.

Seventh In addition to the X-leg O-legs, knee over-extension is also a tricky problem, you can refer to the article I have written before specifically to talk about knee over-extension.
How to scientifically correct knee hyperextension? – Sports rehabilitation – Know the column

Ok, have you learned? If you learn to welcome praise and sharing, it is said that learning + sharing is the best way to spread knowledge!

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I recommend you a small program that can self-assess the rehabilitation.

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Cervical curvature straightening and rapid correction of the posterior neck

Thin waist and thin legs, these are enough!

How to self-recover cervical discomfort?

Correct pelvic irregularities (pelvic forward, backward tilt, side bend, rotation) to strengthen pelvic stability.

Don’t let the X or O leg affect your pain and beauty!

How to self-correct the chest-back?

How to maintain and recover your knees?

How should people with low back pain recover properly?

How to carry out scientific and effective stretching after exercise?