How to fix a slouch - posture exercises. How and how to correct the posture in an adult: effective methods of correcting and restoring the normal curvature of the spine Is it possible to correct the posture

Before you correct the posture in an adult, you should learn to keep your back correct. Posture is the usual position of a person's body in a standing position, which he takes unconsciously. If a person is healthy, all parts of the body will be symmetrically relative to each other and the ridge.

The shoulders are straightened, the head is slightly raised, the abdomen is tucked up, the limbs are straightened at the joints, while it is important to know how you can correct your posture.

Correction of posture in an adult

To correct the posture of an adult, a whole range of methods is used, aimed at eliminating the causes of the disease, and restoring the work of the muscles and ligaments of the spine. A variety of treatment methods are associated with different cases of the disease, the degree of disease progression.

Therefore, specialists are engaged in the selection of these methods; they determine the basic state of your body and the degree of the disease.

Physiotherapy

Physiotherapy procedures work by influencing the human spine with magnetic, electrical, thermal, hydrodynamic and field factors, affecting the back muscles.

Physiotherapy helps to improve blood circulation, balance muscles, and reduce pain. Endurance to stress increases.

Therapy with medication

Promotes the establishment of nutrition of the vertebral muscles and ligaments. Vitamins and minerals are used that improve the work of the muscles located near the ridge, prevent the destruction of the bone structure of the spine, and the visible stoop disappears.

Such therapy is applicable only in relation to adults; it is enough for children to follow a balanced diet.

Manual therapy

As a result of therapy, blood circulation is restored, imbalances are reduced, and the range of possible joint movements is increased. The procedure is quite expensive, since it mainly depends on the professionalism of the specialist who conducts this therapy.

Physiotherapy

Correctly organized therapy allows you to achieve results in the shortest possible time.

Surgery

The technique is used for stage 3-4 scoliosis or in other cases of posture curvature, when the patient is at risk of being disabled.

Orthotics

Posture Corset

Many people are interested in whether it is possible to correct posture with a corset?

For correction in the lumbar or thoracolumbar spine, a Leningrad-type corset is used, and for the correction of the cervical spine, a Shants collar is used.

Benefits of wearing a corset

• a feeling of unloading certain parts of the spine, getting rid of pain and muscle strain;
• there is a habit of keeping your body right every day;
• getting rid of muscle imbalance;
• there is stimulation of the spinal muscles, which control the movement habits of the static type;
• prevention of future development of posture curvature is carried out.

Corsets are of several types

• elastic;
• tough;
• lumbar.

The first type is suitable for cases with a slight curvature. Such a corset is needed to unload the lumbar and thoracic spine, as well as to fix the ridge. The elastic corset does not cause discomfort when worn, since it is made of an elastic bandage.

A rigid corset is essential with severe spinal problems. On both sides of the spine, elastic plates are sewn into the bands of the corset for better fixation.

Lumbar braces are used by patients with spine problems in the lumbar region. They have, among other things, a warming effect, therefore they can be used for renal diseases.

How to fix teenage contortions

Curvature of the spine in adolescents is often associated with a long time at the computer.

It is difficult to force a child to walk with a straight back, however, as an educational conversation, the following arguments can be conveyed to the child:

• posture stabilizes muscle work, as a result of which a person is less likely to feel tired;
• joints wear out less, the body becomes more efficient;
• correct posture improves appearance, so a person becomes more attractive;

Techniques for correcting the spine in adolescents:

• sleeping on an orthopedic mattress or on a regular hard mattress;
• strengthening the back muscles with specific physical exercises;
• the child's working surface and the chair on which he sits must be of a certain height in accordance with his height;
• correct body position when working at a computer or desk.

To correct posture, experts recommend swimming, pumping the press, a stand near the wall, pressing your back, buttocks and shoulder blades. Ballroom dancing also teaches your child to keep their back straight. For older children, yoga classes can be beneficial, which again strengthens the back muscles.

Useful video on the topic

Is it possible to solve a child's problem

For children, as well as for adults, medicine offers almost the same methods of dealing with a curved spine: manual therapy, physiotherapy, massage procedures, corsets. Naturally, the degrees of impact during these processes are different. Sport will become an indispensable aid in the treatment of a child.

It is worth paying attention to regular volleyball, swimming, rhythmic gymnastics and other sports.

However, if time or circumstances do not allow you to send the child to the section, you can do special exercises for posture at home. Complex therapy will achieve great results if you seek help from a specialist.

Parents can provide direct assistance to their child if they pay attention to a place to sleep: the bed should be with a rigid plywood base, or have an orthopedic mattress, and a roller should lie under the child's head.

The child's posture should be under the constant supervision of the parents, whether it is lunch, or playing at the computer, or doing homework at the desk.

Quickly align your posture

The constant slouching while working or walking has been developed over the years as the body has memorized your usual position and a habit has formed.

• when walking, lean on both legs evenly so as not to burden the spine with loads;
• shoulders should be open, even while sitting at a desk;
• the head must be kept upright;
• when carrying heavy items or purchases, distribute the weight evenly;
• the bag should not be carried constantly in one hand, this can cause curvature;
• high heels load the spine, therefore, do not contribute to the treatment of curvature;
• it is not recommended to hold the phone between your ear and shoulder while talking.
• the workplace should be appropriate for your height, the hips are parallel to the floor and at the same height with the knees;
• the armrests on the work chair reduce the stress on the spine.
• doing simple physical posture exercises will allow you to quickly release the load from the ridge and achieve quick results in the struggle for a beautiful posture.

Correction of posture after childbirth

During and after pregnancy, the spine has to withstand heavy loads. The axis of the spine can shift, muscles stretch, and the process of childbirth itself causes enormous stress on the lower back and sacrum.

Due to the stretching of the abdominal muscles, the pelvic muscles are reduced. A depression is formed in the lumbar region, the abdomen is extended. Back pain appears, which reminds of itself when bending, lifting weights and sitting down.

If a woman was not in the best physical shape before giving birth, the muscles and back during childbirth suffer more. Special exercises before and during pregnancy reduce back pain. The hormonal background of a woman affects the condition of the back and muscles, since it affects the structure of the ligaments and joints. Women with good posture before pregnancy experience less pain during and after pregnancy.

Birth injuries can also cause postpartum pain.

How to quickly correct posture after childbirth?

To alleviate the disease, the techniques of osteopathy, manual therapy are used, exercise therapy is prescribed. However, if the birth injuries were more serious, and this issue is being decided by specialists, surgery or medications are prescribed.

It is recommended to adjust the height of the baby's playpen according to the mother's height. Carrying your baby is easier using a sling or kangaroo. Choosing a comfortable feeding position is critical for your back and spine muscles. It is recommended to do specific exercises, as well as monitor your weight.

Peering into someone's correct silhouette of a beautifully curved back, you involuntarily wonder how to align your posture. After all, correct posture is a sign of good physical and psychological condition. Urban residents increasingly lead a sedentary lifestyle, sitting at a computer for a long time, stooping and not paying attention to the bends and distortions of the spine. Gradually, the intervertebral ligaments and muscles fix this position of the back, and it imperceptibly acquires a stoop, curvature. Spinal deformities disrupt the balance of the entire musculoskeletal system (ODA), gradually there are pains in the back, cervical spine, and lower back. All functions in the body are interconnected and the disharmony of its basis - ODA, causes chronic headaches, aggravations in the thoracic and cervical spine, pain in the heart. Over time, osteochondrosis of different parts of the vertebra, osteoarthritis, as well as their consequences in the form of an unsightly gait and a bent back are formed.

Correct vertebra bend

The natural, relaxed posture of a person in a standing position reveals a correct or curved posture. With the correct structure of the spine in a natural, comfortable position, the back remains straight, with the head held high, the shoulders are divorced, the chest is relaxed, the abdomen is tucked up, the position of the legs and knees is straight. In profile, the spine takes on the shape of an S-shaped structure. Such a slight curvature of the vertebra gives it flexibility and springiness in the case of constant axial loads and minor deformations. Spinal discs are less vulnerable to injury, muscle tissue is protected from sprains. This posture position is a reliable core of the entire musculoskeletal system, a guarantee of the harmonious functioning of organs, body systems and the correct performance of the following functions:

An important aspect is that maintaining correct posture today will help exclude further age-related problems with the spine. People with a beautiful figure have the correct posture, and this, in turn, gives not only health, but also self-confidence and success. The psychological barrier of insecurity and timidity is being destroyed.

The correct posture is checked in this way: with your back pressed against the wall, press your head against it, the feet are pressed against each other, and a palm is drawn into the gap between the wall and the bend in the lumbar region. If the palm does not pass, then, unfortunately, the back needs correction. On the Internet, on sites devoted to this topic, photos are posted that show the correct bend of the back. Still, the situation is not hopeless and doctors assure that by adhering to certain recommendations, you can correct your posture and correct the curvature of the spine. But how to correct the posture of an adult? And if you are 40 years old, will such recommendations help? Let's find out further how to correct your posture.

Ways to correct posture

What rules must be followed so as not to spoil the posture and how to straighten the posture? Bringing the curvature of posture back to normal is a rather difficult task, which consists in a complex of diverse measures to identify, correct the causes of violations, as well as the subsequent restoration of the spine. It will take a lot of time to correct your posture at 30 (even at 40), but an integrated approach to treatment is more effective. There are methods of medical intervention and treatment, exercise complexes that allow you to correct your posture at home, some rules that must be followed during everyday activities. Consider the most necessary ways to correct and align the posture in adults when doing everyday activities:

A simple set of activities for office workers

How to quickly correct your posture? For classes, you will only need a chair and a table. Run a weekly experiment following all the recommendations and the result will surprise you. Exercises for straightening posture in a week are simple, but significantly relieve tension and stress:

1. behind the back, fasten your hands in a lock, raise them as high as possible, while bringing the shoulder blades together. Hold this position for 10 seconds;
2. sitting on a chair, lift your shoulders up and move them back and forth. Perform this exercise 8-12 times;
3. in a sitting position, put your hands on the arms of the chair, bring your shoulder blades together and straining the abdominal muscles, throw your head back (duration 25-30 seconds);
4. standing with your back to the wall, and putting your feet shoulder-width apart, you need to touch your heels and shoulder blades to its flat surface. Slightly bringing your shoulder blades together, try to take a natural position. Exercise "opens the chest" a little (duration 20 seconds);
5. in a standing position, pulling in the stomach a little, bring the heels together, and part the socks. Keeping the muscles of the legs in tension, rise up on the toes, raising your arms and holding your breath. Perform this exercise 3-4 times;
6. to correct posture and develop a royal stance, they spread a book on their heads and walk around the office, smoothly moving their hands back and forth. Exercise helps to strengthen the muscles of the oval of the face and neck.

By accurately performing the correcting set of exercises, you can improve the posture of an adult in a week. To correct posture, you need to be patient, get the right attitude and set a goal to get your way. Tune in to the positive, and correct your posture as soon as you have a free minute, then you will definitely get the planned thing!

Curvature of posture in adolescents and children

In the adolescent transitional period, there is an intensive growth and formation of the whole organism. The causes of curvature can be:

How to correct posture for a teenager? During this period, the main formation of the bone skeleton and the muscular frame has already been completed and in the future, the effectiveness of correcting acquired or congenital disorders decreases, but still more effectively than in an adult.

The main methods of prevention of spinal pathology in adolescents:

• Overcoming the psychological barrier, when a teenager, embarrassed by high growth, constantly bends over, slouches, pulls his head into his shoulders.
• Regular exercise (with a book on your head and the others above) to develop a proper gait.
• Correctly selected diet and rest regime.
• Ergonomics of the workplace, purchase of an orthopedic mattress.

Exercising in the pool, therapeutic exercises, jogging, stretching or brisk walking will be the best therapy for stretching and toning muscles. There are a lot of photos, pictures and videos on the Internet of exercises of various complexity for correcting posture. Perhaps you will pick up your individual technique from a photo or video.

For correct posture for children, it is necessary to start physical exercises intended for an early age as early as possible. This will strengthen the spine and the child's body as a whole, and will also be a wonderful prevention of illness. Correction of posture in children is easier, since ODA has not yet formed, the child's spine has flexibility, plasticity and develops rapidly.

Is it possible to correct posture by contacting a medical facility? Modern advances in medicine allow, in case of serious back problems and the need to correct posture in adults, to try the medication method. The orthopedic surgeon, using diagnostic equipment and special equipment, will determine the symptoms to establish a diagnosis. To correct posture, if necessary, a course of therapeutic and prophylactic treatment is prescribed. The technique of physiotherapeutic direction includes magnetic resonance, thermo-, hydro- and electrodynamic methods of exposure. As a result, resistance to static and dynamic stress on the spine increases, blood circulation in the affected areas increases, muscle tissue tone returns to normal and the feeling of pain passes.

Correct mode

How to improve your posture? To correct posture, the correct sleep pattern plays a very important role, on what and in what position we lie when we sleep. Think about how to make the right regime for the day and rest. The pillow should be of medium height, not rigid, and contain natural fibers. The most suitable model would be an elastic, semi-rigid mattress with a flat, even shape.

Make it your rule to say: "Movement is life!" Hiking, jogging, gymnastics, race walking, outdoor activities - choose your favorite activity and go for it!

If you are concerned about back pain, stoop, then do not postpone or aggravate the problem. Take action as early as possible. Health, good posture, and good posture are worth the sacrifices. A little effort and you will achieve great results!

Correct posture makes a person's gait not only more attractive, but also testifies to fully developed and healthy muscles and joints. Slouching, on the other hand, is an indicator that a person has certain problems. This flaw pretty much spoils the external impression and self-esteem, it is a sign that the joints and muscles are poorly developed. Correcting stoop in adulthood allows special exercises, which are combined in complexes and can be performed at home.

Strong and confident people have a special body position. They move, stand and sit in a completely different way. The reason for this is ideal posture, in which the head is held high and the chest is extended. This position of the body tells others about the readiness of a person to overcome absolutely any set goal and has a positive effect on all aspects of life. Many dream of becoming the same, but not everyone is moving in the right direction. If you're tired of constantly slouching and feeling insecure, it's time to change the situation. The main thing is to set a goal and choose the most effective and time-tested techniques that allow you to correct and correct your posture.

Getting rid of stoop not only raises self-esteem, but also positively affects your own well-being and health. Age-related deterioration in posture is directly related to the imbalance of the ligaments and muscle fibers responsible for the correct body position. This manifests itself not only externally, but over time also causes a number of health problems of the musculoskeletal system and the following negative consequences, which manifest themselves in the form:

• chronic pain in the cervical and dorsal regions, as well as in the shoulder girdle;
• injuries to knee joints, feet, hips and, of course, back;
• headaches and fatigue;
• muscle weakness and atrophy;
• digestive and respiratory system disorders;
• tight mobility;
• carpal tunnel syndrome of the wrist;
• sciatica - sciatic neuralgia;
• squeezing and pinching the nerve.

It is possible to correct your posture and stop hunching in adulthood. The main thing is not to start the situation and start acting. Having an idea of \u200b\u200bwhat the correct posture looks like, you can easily determine the deviation from the norm and choose a set of exercises that allows you to correct and correct the stoop. With the correct posture, the position of the body will become correct, and, therefore, the muscles will function properly, becoming stronger. This will allow you to avoid problems with the musculoskeletal system, reduce the risks of injury and the development of chronic pain, as well as change the appearance and well-being for the better.

Correcting the slouch requires first identifying the cause of the problem. Posture is most often bent due to the weakening of the muscles that hold the joints in place. In other words, some muscle groups are too tense, while others, on the contrary, are excessively relaxed or weak, that is, they do not receive any load for a long time and become undeveloped.

The slouching in people who hunch back is caused by the pectoral muscles being too tense. This results in the shoulders being pulled forward and shifted towards the center. If a person also has a poorly developed back, an imbalance occurs, the result of which is the displacement of the shoulder girdle from the normal position. The muscular system is designed in such a way that it tries to compensate for any deviations from the norm. Weak activity of some leads to overstrain of others, which causes a feeling of increased discomfort and rapid fatigue.

Imbalance, as you can already understand, is the most common cause of slouching. To bring the muscles to a normal position, not to have problems with posture even in old age, it is necessary to work on strengthening the inactive and stretching the overactive.

How to independently assess your posture and identify existing problems?

Not all people pay enough attention to their posture. Many do not even know how curved it is. To get rid of doubts, to identify the presence or absence of the need for posture correction, you should first perform a small test. It is not complicated. It can be easily done at home.

Wear tight clothing. This is done so that any deviations can be seen. They do not put shoes on their feet. They become barefoot on the floor, but do not try to give the body perfect evenness. You should take the most comfortable position for yourself. For the purity of the "experiment", it is recommended to close your eyes and walk a little in one place. Thus, the feet will be in their usual natural position. Next, they stop, take photos from the front, from the back and from the side. You need to ask one of your friends or family members to take pictures.

The ideal posture shown in the photograph implies that the shoulders and ears are in line, the ribs are located above the hips, and this, in turn, is above the heels. The spine and pelvis should be in a neutral position. If, looking at your photos, you can see that the position of the body is exactly that, then there are no problems with posture. In other cases, you will have to conduct an independent assessment of the existing defects.

Baseline Postural Deviation Assessment

An uneven body position indicates certain problems. To determine a specific postural deviation, you need to understand this issue much deeper. If you identify the specific cause of the slouch, this will allow you to choose the most effective exercise that will get rid of the curvature.

Deviation 1: Slouching back and leaning back

This position is characterized by the emphasis of the hips forward when they protrude above the line of the ribs.

Problematic overactive muscles: the surface of the thighs, straightening the vertebral region, middle and large gluteal, lower back and buttocks.

To stretch these muscle groups, do:

• stretching for runners;
• "The world's best stretch", which consists of stretching the buttocks while sitting;
• twisting from a prone position;
• stretching the hamstrings;
• release the hamstrings with a massage roller.

Problematic inactive muscle groups:straight femoral, including the flexors and lower press, oblique external, iliopsoas.

These muscles are activated by:

• hanging leg raises;
• "Scissors";
• folding on the fitball;
• twisting "Cocoon".

Accordingly, by activating the sedentary and stretching the overactive, you can get rid of the stoop of the back.

Deviation 2: Lower Cross Syndrome

It is characterized by a forward tilted pelvis and excessive deflection in the lumbar spine.

Overactive affecting muscles are:straightening the spine, lumbar-iliac.

Stretched by:

• "Pyramids" on fitball;
• knee lunges performed on the floor;
• stretching the quadriceps;
• pulling the knees to the chest from a prone position;
• self-massage of the quadriceps.

Among inactive muscles, they are responsible for the correct position: gluteus maximus and abdominal press.

They are activated when you execute:

• twisting with raised legs;
• gluteal bridge (normal and on one leg), as well as on a fitball;
• pull-ups from a prone position in the "frog".

Deviation 3: Rounded shoulders

This deviation is manifested by excessive extension of the shoulders beyond the line of the auricles.

Overactive muscles in this case include:small and large chest.

The following exercises allow you to stretch these muscles:

• stretching the anterior deltoid;
• taking the elbows back;
• stretching while sitting deltas;
• dynamic stretching for the chest;
• stretching the pectoral muscle groups on a fitball.

Inactive muscles are:rotator cuff of the shoulder girdle, lower trapezoidal, dentate anterior.

Strengthen these muscles by doing:

• hand leads with tape back;
• external rotation of the shoulder girdle;
• traction for the rear deltas and on the low block.

Deviation 4: Head pushed forward

The ears extend beyond the line of the shoulder girdle.

Overactive muscles:lifting the scapula, which is located on the back of the neck and is responsible for tilting the head back, trapezoidal upper, neck extensors.

Exercises for stretching overactive muscles:

• myofascial release (self-massage) of the neck;
• pulling the chin to the chest;
• stretching the pectoral, clavicular, mastoid muscles by pulling the arms back up with palms and turning the head to the side.

Inactive muscles:head flexors forward, which are located in front of the neck.

Strengthens these muscle groups:

• isometric exercises on the front of the neck.

In other words, both the anterior and posterior flexors of the neck are being worked on.

Deviation 5: Upper Cross Syndrome

Rounded overly curved shoulders.

Overactive are:lifting scapula, trapezius, pectoralis minor and major muscles, extensors of the posterior, upper dorsal and chest.

Stretched when executed:

• dynamic stretching of the pectoral muscle groups;
• myofascial self-release of the neck;
• stretch marks of the anterior delta;
• leading the elbows to the maximum back;
• stretch marks on the fitball of the chest and deltas, but already sitting on a chair.

Inactive:rotator cuff of the shoulders, trapezoidal lower, dentate anterior, deep extensors of the cervical spine, which are located in front of and around the shoulder blades.

Strengthened through the implementation of:

• isometric exercises on the front of the neck;
• abduction of hands with a tape back;
• external rotation of the shoulders;
• traction on the rear deltas and on the low block.

Deviation 6: Head tilt

This deviation is characterized by a tilt of the head to the shoulder. It is often accompanied by a turn to the left or right.

Overactive muscles:thoracic, clavicular, mastoid, and also oblique to the central part of the body.

Stretch out with the following exercises:

• self myofascial release of the neck;
• stretching of the pectoral, mastoid, clavicular muscles;

Passive muscles:located on the opposite side to the active sternocleidomastoid and oblique, but already from the central line.

Activated by:

• daily movements when chewing food, using the phone, when it is necessary to evenly load not one side, but both;
• lateral isometric exercises.

Deviation 7: uneven shoulders

Expressed by the fact that one shoulder is lower than the second.

Movable muscles:trapezoidal, extending from the back of the neck to the shoulder girdle, on the raised part of the shoulder girdle.

Stretch thanks to:

• myofascial self-release of the neck;
• lateral stretch of the cervical spine.

Passive muscles:dentate anterior, running under the pectoral, starting from the top of the ribs and ending at the shoulder blades.

Correcting the "curvature" of the shoulder girdle is not allowed by special exercises, but by everyday routine tasks performed correctly. It is necessary to evenly distribute the load when using a smartphone, lifting and carrying weights, chewing food. In addition, doing the deadlift with one hand in the block (upper) helps a lot.

Deviation 8: Skewed hips

It is a deviation when one hip joint (on the left or right side) is higher than the other. This flaw often gives the impression that one leg is shorter than the other.

Active muscles are:square lumbar and responsible for straightening the spine on the side that is higher, as well as the external and internal oblique muscles of the press, abducting the hips. The tissues of the knees, ankles, shoulder girdle, lower back, and neck can also be overactive.

Exercises allow you to stretch these muscles:

• for stretching and self-release of the iliotibial tract;
• stretching runners, gluteal muscles from a sitting position;
• lying on a twist.

You should also do the "best stretch in the world" and the dancers stretch.

Inactive musclesmay be different. It all depends on the specific situation, but the following movements are fortifying:

repetitive exercises, including plyometric training and running.

Exercises like these help to align the pelvis and also reduce the likelihood of injury to the lumbar spine, knee joints, hips, and ankles.

Basic Posture Curvature Analysis: Feet and Ankle

Often, slouching develops due to problems with the muscles of the lower extremities.

The feet and ankles also have the correct position, deviation from which leads to a stoop. If they are positioned correctly, then the ankles with the feet look forward. The rest of the deviations are no longer the norm. There are several postural abnormalities in the ankles and feet. When they are identified, you should start doing muscle-strengthening exercises, as well as stretching.

Deviation 9: Feet turned inward

The toes are turned towards the center of the body, and not directed forward.

Overactive muscles: the external femoral - the tensioner of the latissimus fascia.

Stretching of the external thigh muscle allows stretching and independent myofascial release of the iliotibial muscle.

Passive muscles:small and large gluteal.

To strengthen these muscle groups, it is necessary to perform lateral passes, squats, and glute bridges. All exercises are done with a fitness tape, which is held on the hips in the last two movements.

Deviation 10: One or both feet turned outward

One or both socks are turned in the opposite direction from the central part of the body.

Overactive muscle groups:external deep rotators, which are located deep in the femoral muscle and connect the femur and sacrum, pear-shaped.

The following exercises allow you to relax and stretch these muscles:

• myofascial self-release and stretching of the muscles of the iliotibial tract;
• lying twisting;
• stretching the gluteus muscle while sitting;
• myofascial self-release to the piriformis muscle;
• stretching dancers.

Inactive muscle groups:oblique and flexors of the femoral muscles.

Strengthened by:

• exercises "cocoon";
• lifting legs in the hang;
• folding on the fitball.

After taking photos, be sure to carefully analyze the position of your body, pay attention to the feet, ankles, head, shoulders, hip joints. If any deviations are identified, one should deal with strengthening and stretching muscle hyperactive and inactive groups.

The movements recommended, depending on the problem found, should be included in your usual training plan. People with Crossed Over Syndrome should do traction and shoulder abduction on the day the back is being worked. This load should be done for at least 3 cycles of 8-12 repetitions.

It is recommended to end the workout with static stretching exercises. They should be performed with low tension. The main thing is not to overdo it. There shouldn't be any painful sensations. It is necessary to hold the position taken when performing static stretching from 15 to 30 seconds. The optimal number of repetitions is 3-5.

6 exercises to correct posture

Long-term disregard for slouching leads to serious problems. Every 2.5 centimeters the head protrudes from its normal position puts an additional 4.5 kilograms of stress on the upper back and neck. If the head weighs 5 kg and is extended forward by the shoulder girdle by 7.5 cm, the total load of the shoulder girdle is 7.5 cm, the total load is about 18.5 kg. Thus, it turns out that a person, making absolutely any movement, experiences additional pressure three times more than one who has the correct posture.

Ignoring slouching can lead to chronic pain. Constant sitting at a computer with a rounded back, standing in a bent position, and an uncomfortable posture during sleep lead to exhausting pain.

A natural curvature in the lower back is necessary to protect the lower back from soreness. It is a shock-absorbing element, thanks to which the mass of the human body is evenly distributed over the entire spine, and not concentrated in any one area. And if painful sensations arise, then it is necessary to correct postural distortions.

People who spend most of the day in a sitting position just need to move and walk more. In addition, you need to regularly do six simple restorative exercises that allow the muscles to relax and strengthen, and therefore correct the slouch.

It is an exercise that helps to correct posture if the head is pushed forward, since it perfectly strengthens the neck muscles.

The exercise is performed in a sitting or standing position. The shoulders are turned back and lowered. They look forward straight ahead, and then put two fingers on the chin and slightly tuck it in, while pulling the head back at the same time. They hold in the accepted position for 3-5 seconds and relax. Do at least 10 repetitions.

It is necessary to press in such a way that a second chin is formed. The harder you press, the better. This exercise can be performed even when just sitting in the car. The number of repetitions over time should be brought to 15-20.

Their backs are pressed against the wall. The legs are spaced 10 cm wide. The knees are kept slightly bent. The back, head, buttocks are pressed against the wall. The arms bent at the elbow joints are raised. The shoulders should be parallel to the floor surface, the shoulder blades should be pressed against each other, forming a semblance of the Latin letter "W". The accepted position is held for three seconds.

Next, the arms are raised and straightened until the Latin "Y" is obtained. At the same time, the shoulders should not be in contact with the auricles. They do at least 2-3 sets of 10 repetitions, lingering for 3 seconds, first in the "W" position, and then raise their arms to the "Y" position.

I it is an exercise that helps to relax tense pectoral muscles.

Stand in the doorway. The arm is pulled parallel to the floor, the elbow is bent. When doing this, the fingers should be pointing up. The hand is placed on the doorframe.

Lean towards the outstretched arm, pressing and holding it on the door jamb for 7 to 10 seconds.

Stop pressing. They press their hand against the jamb, while simultaneously lunging, pushing the chest forward so that it goes beyond the level of the doorway. Stretch on each side 2-3 times.

Get on the right knee. The left foot is placed in front of you. Fingers are pressed to the floor. The palms are placed on the knee of the left leg and push the pelvis forward, stopping only when tension is felt in the hip flexors. Tighten the abdominal muscles and pull the pelvis back a little. The chin is kept parallel to the floor. They remain in the accepted position from 20 to 30 seconds, and then change sides.

It is performed using an elastic band and helps to strengthen the upper back muscles. Especially this exercise helps to tone the rhomboid muscles that are located between the shoulder blades.

They sit on the floor and stretch their legs in front of them. The middle of the elastic tape is fixed on the feet and crossed at the ends to form the letter "X", and the ends of the tape held in the hands are spread apart and then pulled to the hips, bending the arms at the elbows. Hands are pointing up. They are delayed and slowly return to their starting position. Three cycles of 8-12 repetitions are performed each.

In 2013SSCPNM - The Scandinavian Society of Clinical Physiology and Nuclear Medicine conducted a study that showed that doing this restorative simple exercise with a tape for five days for two minutes not only improves posture, but also reduces pain in the shoulders and neck.

Become push one leg forward. They take either the handles or the ends of the expander. Hands are raised up and slightly spread at an angle of about 30 degrees from the body in different directions.

The elbows are not extended, but keeping slightly bent, they are held at the shoulder level. Next, they return to the starting position. The back during the exercise should remain straight, and the shoulder blades should be directed downward. Studies have shown that it is necessary to do such cravings for two minutes a day at least five times a week.

6 exercises to straighten your posture in adults

Not only those who lead a predominantly sedentary lifestyle have a problem with posture, but also people who regularly visit the gym. This is due to the lack of attention to the position of their body when they leave the fitness center. Even Joe Holden, coaching the S 10 and Nike, says pains or problems with movement can be indicative of posture problems. According to him, a close look at how a person is standing is enough to determine which muscles in a person are weakened, and which, on the contrary, are tense. Of course, we are not talking about correcting posture to an ideal position, but improving the position of the body in any case will positively affect the results from training and overall well-being, when pain in the back and neck will not interfere both in the sports field and in everyday life. life.

Strengthening and stretching the chest exercises help to correct the situation. Holden not only advises to take a closer look at your posture, but also offers effective exercises to correct imbalance in body position. The complex includes both stretching and strengthening movements, that is, it involves active and passive muscle groups. These exercises are ideal not only for those who regularly visit the gym, but also lead a predominantly sedentary lifestyle, spending a lot of time at the computer.

Performance:

1. Legs are hip-width apart. Lightweight dumbbells are held in the hands above the hips. The starting position is similar to that taken with an inclined draft.
2. Make sure that the back is straight, and the lowered hands are slightly above the knees.
3. The elbows are turned back by the effort of the upper back muscles until the resemblance of the letter "T" is obtained.
4. Hands turn up. Hold in this position, and then extend both arms in front of you, and then to the ears.
5. Return to the starting position.

Three cycles are made with eight repetitions each.

Performance:

1. Lie on your stomach. Stretch the legs and arms to form one line. Look forward or downward. The head is kept in a neutral position.
2. Hands are spread out to the sides and down, making a movement similar to that of swimming. Return the arms to their original position.

The exercise should be performed with the medium and wide back muscles. The shoulders should be relaxed when performing the movement.

You need to do at least three sets of eight reps.

Not many can boast of good posture, most hunch over, not noticing it. But this does not mean that we should leave everything as it is. You need to make an effort, since it will not be possible to correct your posture quickly, for example, in a week. Ways to achieve the result:

• Special strengthening muscle bandages or corsetsThey support your back and pull your shoulders back, preventing you from slouching. It is worn under clothes, is pleasant to the body, the only remark is that you should not wear it for too long, as the muscles will get used to external support, become relaxed and will not be able to independently perform the necessary functions.
• Massage... The number of procedures is prescribed by the doctor, or if finances allow, then you can walk for pleasure.
• Purchase. The principle of the saddle on horses, you are in such a position that it is impossible not to hold your back correctly, while the pressure on the back decreases.
• Back exercises... The most effective method, as doing them regularly, the effect will be the longest compared to other methods.

Best back exercises to correct your posture at home

All these back exercises can be done at home, they effectively help correct incorrect posture on your own, without resorting to medical intervention and non-standard methods.

In addition to exercise, you will need to change your behavior and movement in various situations: how to sit properly, lift weights, sleep, and more.

Tips on how to get rid of slouch and maintain good posture

Remember that it takes time to correct posture and make it correct; you should not stop doing exercises after developing a system, since our muscles have the ability to atrophy from inaction.

“He has a royal posture,” - so they think about a man with his head held high and proudly straightened his back and shoulders. It is much more pleasant to look at stately people than on stooped persons, whose backs resemble question marks. At all times, a straight posture was a sign of aristocracy and a noble position in society, because in high society, children, as soon as they learned to walk, were taught to keep their backs straight and watch their appearance. Today, straight posture is a sign by which we can only determine the military, and this fact is very upsetting, because an even back is not only a beautiful gait, but also an indicator of physical and mental health, an indicator of positiveness and confidence.

Causes of poor posture

People who do not pay enough attention to posture begin to complain of painful sensations in the back, at first insignificant, and subsequently turning into symptoms of a serious illness. The opinion that health lost in adolescence and youth cannot be restored is erroneous. Curvature of posture and abnormalities in the bone structure in the spine are not directly related. If you wish, you can get a tremendous effect and regain an even posture and a straight back without signs of slouching.

Why does a person begin to hunchback? Experts identify two reasons for the formation of this unhealthy habit:

1. Weak muscle corset. According to statistics, it is observed in every second person. In the old days, people led a healthy lifestyle, did physical labor, stayed a lot in the fresh air. Today, a person spends most of his time at the computer, does not play sports and does not eat well. Unfortunately, in childhood and adolescence, back health is not given due attention. While doing homework, the child sits hunched over. Parents do not always control this process, and the habit becomes stable. These factors lead to muscle weakening and, as a result, to poor posture.
2. Incorrect body position and uneven load distribution. This reason is closely related to the first, but it is further aggravated by the inability to distribute the load on the body.

Why good posture matters so much

Not everyone understands the importance of posture. But it has a direct effect on the vital internal organs - they cannot function normally due to improper blood supply. The human spine consists of 26 vertebrae. If you squeeze one of them, then gait, posture and, as a result, blood circulation are disturbed. This is how various diseases appear.

Poor posture also affects height. A person who is constantly in a hunched position keeps the muscles in tension. The intervertebral discs are deformed, as a result of which there is no opportunity to straighten up to full growth even in a dream. Meanwhile, if you follow your posture and a straight back from childhood, you can grow as much as 15 centimeters!

And, finally, the moral state of a person depends on the correct posture. It was noted that people with a straight back smile more often, enjoy life, and live on a positive wave. But men and women hunched over their years give the impression of being tired. Yes, it really is, because they get tired much faster and put in twice as much effort to do this or that work.

Proud posture and light flying steps testify to human health, so you need to train yourself not to slouch. To do this, you must observe the following rules:

1. Keep your back straight, but you do not need to try to create the impression that a stake is inserted from behind.
2. Keep your shoulders wide open, do not lower them forward.
3. The head should be in line with the spinal column, and it should not be thrown back or lowered. Try to suck in the stomach, not to loose the muscles.
4. When walking and standing, straighten your legs, try to distribute body weight evenly.

You need to remember about posture during the work process, sitting at the table:

1. Sitting with your legs crossed is a bad habit. The feet should be evenly flat on the floor, and the knees should be below the hips.
2. Put the chest forward, the stomach, on the contrary, draw in. The monitor of the working computer should be located at eye level, the laptop should stand on a stand.
3. From time to time (ideally every thirty minutes) you need to get up and arrange a light warm-up, including for the eyes.

The right chair and mattress are the keys to a healthy back

Not all people work in an office, but at home many people spend most of their free time at a computer desk, because the Internet has already become an irreplaceable part of our life.

To reduce the load on the spine and maintain a straight posture, such an issue as purchasing a chair should be approached carefully.

A regular chair is not quite suitable for this. It is advisable to choose a chair with a special orthopedic back that follows the curves of the back. It is necessary that the back is completely adjacent to the lower back, due to this, the load on the spine will decrease.

How to choose a mattress
A well-chosen mattress and pillow can also help to straighten your posture, so it is important to consider the following factors before purchasing sleeping items:

• A mattress that is too firm has a negative effect on the vertebrae.
• The pillow should not be too wide or too high.
• For older people, a medium firm mattress is preferable.
• The back should not sag during rest.

You don't have to go to the gym to achieve good posture. You can also do appropriate exercises to improve muscle tone at home.

Standing:

1. Connect the legs, lower your arms along the body. As you inhale, raise your arms up, as you exhale, bend back. Inhale again, lower your arms and bend forward. Round your back, lower your head and shoulders.
2. Raise your elbows up and reach your shoulder blades with your hands, spread your arms up and bring your shoulder blades together.
3. Move a dumbbell weighing 1 kilogram from one hand to the other behind your back.
4. Get on all fours. Straighten the back of the spine, then strongly bend the spine down and freeze in this position for a few seconds.

Lying:

1. Lie on your stomach, stretch your arms freely along the body. Tighten your abdominal muscles and pull your head and legs up.
2. Grasp your ankles with your hands and try to pull them up to your head. Stay in this position for 10 seconds, then relax your body.
3. Put your arms along the body, bend your legs at the knees, raise your buttocks as high as possible. Stay in this position for 5-15 seconds, then lower yourself to the floor.
4. Lie on your back, put your hands freely along the body. Get up, straining your abs. Do not raise your legs, do not bend your knees. Hold your breath with each climb.

Sitting:

• Straighten your back, take your hands behind your head and bend over. Count to 5 and relax your body.
• Stand up, throw your hands up. Tighten your abdominal muscles, stand on tiptoes and reach for your hands.

Exercises for balance are also very effective: stand with your back against a wall, place a thick book or a small bag of sand on your head. Press the head, lower back and heels to the surface as much as possible. Try to walk with an object on your head without touching it with your hands.

If the curvature is very strong, then exercises alone are indispensable. You need to act in a complex:

• Massage with prior consultation with a specialist.
• Corset therapy to eliminate muscle imbalance and maintain the body.
• Medication to relieve muscle spasm and lumbar pain.

By the way, Charcot's shower is an excellent tool for the prevention and treatment of curvature of the spine, but it can only be done as directed by a doctor.

You need to understand that this is a long process and in order to achieve the desired effect, you need to be patient. Over time, the muscles and tendons will get used to the correct position of the body, and the efforts will pay off with a regal posture, easy gait and excellent mood.

Video: exercises for correct posture