How long does it take to see results with corrective exercise?
A lot of people want to know how long it takes to see results with corrective exercise, and that's going to vary. It's going to depend on the person. If you’ve had an injury, that’s going to be a different program than those who have not had injuries but have stiff muscles and knots, etc.
In any case, you can start seeing good results with corrective exercise in maybe four weeks.
Address the Weak Muscles
When it comes to corrective exercise you are strengthening the weaker muscles. You are conditioning your weaker muscles to stay as strong as the tighter muscles and they can hold the bones into alignment. So, you'll start noticing some changes within the first four weeks.
Depending on how severe your posture is, it could take a year or longer to see that significant change for long-lasting results.
The First Corrective Exercise Session
When clients come in for the first session or people come in for a consultation, they can usually feel the difference almost immediately, like in the first 5 minutes of us working. Typically, a client is going to see a significant change in the way the body moves as we start doing the SMR on the specific muscle. This happens because we are loosening that joint and it’s becoming more mobile.
The nagging pain you’ve been putting up with is finally going to be gone. What you may not have realized is that the pain was coming from the stretched muscles which were beginning to get strained. The next step is to tighten up the stretched muscles.
By the end of the session, you’ll stand straighter because the other muscle is now pulling in the other direction. Now that the tight muscle is loosened and the loose muscle is activated, you’ll stand straight and walk with a better balance. The weak muscle becomes more stabilized.
So from the very first session, you will feel and see a difference. However, because you have lived with poor posture for a long period, you will need to keep following up on your sessions. You'll also need to keep up with your SMRs and strength training exercises for long-term results with corrective exercise.
Maintain Your Good Posture
You need to do SMRs and core exercises at home to keep the muscles active. So the more you do it, you are conditioning the muscles to stay where they need to stay, and then as it does that, the way your body moves starts changing because the muscle is working the way it’s supposed to.
Just because the pain is no longer there, it doesn’t mean you get to stop doing SMRs. That muscle has been deviating for a long time so all it knows is to get tighter like it has been, so even if you don’t feel pain or tightness you should still continue to SMR that muscle for at least 30 seconds just to show that muscle who is boss.
Maybe you don’t have that big knot anymore, but maybe you have another muscle deviating and causing pain. So go around and also SMR on that muscle group to keep you moving pain-free. The results you get with corrective exercise should be long-lasting.
I hope this helps and as always, I am just a click/tap away from answering any questions you may have.
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Corrective Exercise Specialist
Rafael has been in the health and fitness industry since 2006. He is certified by the NASM & insured.
Areas of Expertise
Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf