What to do for a beautiful posture. How to achieve correct posture. Maintaining posture while sitting

Want to spend five minutes with the benefit of the figure? Do 5 exercises for a beautiful posture and we promise you will never regret it.

Royal Posture Exercises

Want to spend five minutes with the benefit of the figure?

Do 5 exercises for a beautiful posture and we promise you will never regret it. Doing exercises for the back is the easiest, since these muscles are usually poorly trained, which means you will see results pretty soon.

Exercise 1: Superman

Lie on your stomach and hold a Swiss ball between your legs. Tighten your abs and stretch your arms out in front of you. Take a deep breath.

As you exhale, firmly squeeze the ball, slowly raise your legs, arms and chest as high as possible. Count to 10 and then slowly lower yourself to the floor.

If this exercise is too hard for you, do it without the ball.

Exercise 2: Warrior

Stand up straight with your feet together. Raise your straight arms above your head and press your palms together.

Take a deep breath.

As you exhale, slowly bend forward at an angle of 90 degrees, while raising your right leg to the same level.

Your body should form a straight line from your fingers to your right toes.

Take 5 breaths in and out, and then return to the starting position.

Repeat the same on the left leg.

Continue the exercise, alternately raising your right and left legs.

Exercise 3: Swimming on the floor

Lie on your stomach, stretch your straight arms in front of you.

Raise your arms, legs and chest, do not raise your head and try to relax your neck.

Start "swimming": raise your right arm and left leg higher, and then vice versa - your left arm and right leg.

Continue doing the exercise at a moderate pace.

Exercise 4: Incline with Dumbbells

Take a dumbbell weighing 3-4 kg in each hand. Place your feet hip-width apart and bend your knees slightly.

Tilt your torso forward so that your back is almost parallel to the floor, and stretch your arms perpendicular to your torso.

Tighten the press to protect the lower back from overexertion. Take a deep breath.

As you exhale, slowly bend your elbows and pull them to your sides. Bring your shoulder blades together.

On an inhale, return your arms to the starting position.

Continue to exercise at a moderate pace.

Exercise 5: Marching Bridge

Lie on your back, bend your knees and plant your heels on the floor. Raise your hips so that your body forms a straight line from your heels to your shoulders. Tighten your press. Take a deep breath.

As you exhale, leaning on your left leg, lift your right leg up at an angle of 90 ° in relation to the body.

Slowly return the leg to its original position, tensing the abs and buttocks so that the hips remain in place and do not dangle to the sides.

Repeat the same on the other leg.

Continue the exercise, alternately raising your right and left legs.

Do each exercise for one minute. published

Have questions - ask them

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Exercises for beautiful posture and "tired" shoulders

A beautiful posture, a straight back and proudly deployed shoulders are not only an indicator and guarantee of health. By doing this, you tell everyone around you that everything is OK in your life.

Constant slouching leads to an incorrect and disproportionate distribution of weight and load on the spine. Blood circulation is disturbed, the load on each vertebra increases, spinal curvature may occur, breathing is difficult, as active air exchange is disturbed.

If the violation of posture is caused not by the habit of stooping, but by a problematic back, then I can recommend some exercises from my complex for stretching and strengthening the spine.

Exercises to correct posture and strengthen the muscles of the back and shoulder girdle are recommended to be carried out, at least for the first time, in front of a mirror, so that you can control the position of the back and the evenness of the spine.

Before conducting this set of exercises, conduct a small test. Its result will be an additional incentive for you to start and continue classes.

Approach the door frame with a pencil and a thin magazine. Maintain your normal posture if you are used to slouching.

Place a magazine on top of your head and draw a line with a pencil to mark your height.

Then perform 2-3 simple tilts forward and backward, stretch your arms up, straightening your spine as much as possible.

Then go up to the wall and check your posture by pressing your buttocks and the back of your head tightly. Ideally, the shoulders and upper back should be in full contact with the wall.

Stretch your entire spine up. Remember this position and return to the previous mark of growth. Measure your height again.

The difference between the dashes can be 1-3 cm.

If you get used to straightening your back and straightening your shoulders, then everyone around you will soon notice that you have “grown up” by a few centimeters.

In addition, psychologists have noted the interdependence between our gestures and facial expressions, and mood and inner mood.

A forced smile in front of a mirror when you feel bad can cheer you up, even if it initially looks like a grin, and a straight back and straight shoulders will help restore self-confidence.

A set of exercises to correct posture

Exercise 1. Beautiful posture.

You have already completed it: stand near the wall, touching it with your heels, buttocks, shoulders and shoulder blades. Stretch the spine and fix this position with straightened shoulders. Perform several times a day until you remember this position. Try to keep it throughout the day.

Exercise 2. Stretching the spine and strengthening the muscles.

Get on your knees, leaning on your palms. While inhaling, stretch as much as possible, for example, the left leg, back and up. Hold for 3-5 seconds. Return to starting position and repeat the movement with the second leg. Run 8-10 times.

Exercise 3. Stretching the spine.

Feet shoulder-width apart, hands clasped at the back of the head. While inhaling, raise your arms, stretching up, while taking your leg back. Bend slightly, holding your breath and straining your back muscles. On exhalation, return to I.P. Repeat the same 8-10 times.

Exercise 4. Continue stretching the spine.

The position of the legs is shoulder width apart. Hands down. Turning your palms outward, slowly, tensing the muscles of your arms, shoulder girdle and back, raise your arms above your head while inhaling. Hold your breath and stretch.

On the exhale - a deep and maximum bend forward, touching the floor with your fingers or palms. Repeat 10-12 times, lingering in the slope to feel the stretch in the muscles of the back and spine.

Exercise 5. On the flexibility of the spine.

Leaning on a gymnastic wall or other support, take your leg back and up, while bending back while inhaling.

Hold the position for a few seconds, tensing the muscles. As you exhale, return to I.P. Gradually increase the angle of your back.

Start by doing 4-7 exercises and work your way up to 15.

Exercise 6. Strengthening the muscles of the back and abdomen.

It is performed lying on the stomach, hands clasped in the lock on the back of the head. While inhaling, slowly raise your torso without lifting your hips off the floor.

At first, it will be a small angle of inclination, but if you do it regularly, you will already notice the result in a month.

The number of exercises start with a minimum and bring to 15.

Exercise 7. "Swallow".

Feet shoulder width apart, arms down. As you inhale, lean forward, spreading your arms to the sides and moving your leg back and up. Check the position of the torso and legs in the mirror: they should be on the same line.

The back muscles are tense, the shoulders are maximally laid back, the back is slightly arched. This exercise not only improves posture, but also develops balance.

Tilt while inhaling, hold in the final position for a few seconds, repeat 8-12 times.

Exercise 8. Diagonal extension of the spine.

It is performed lying on your back, legs together, socks extended, arms along the body. As you inhale, raise your left hand and take it behind your head, stretching your spine. At the same time, stretch your right leg as far forward as possible. Repeat 10-14 times. This exercise is great for straightening your spine.

Exercise 9. "Cat".

Get on your knees. As you inhale, arch your back, hold your breath. On the exhale - bend over, also holding your breath and fixing the position for 2-3 seconds. This exercise develops the flexibility of the spine.

Exercise for the shoulder girdle - straighten the shoulders.

For many of us, work is connected with a computer, we have to sit in almost one position for a long time.

I already wrote about the need to carry out a mini-set of exercises every hour, as a prevention of varicose veins.

And in order not to get tired of the back, neck, in order to periodically relieve the cervical vertebrae from the load and save the cartilaginous lining between them, you can perform these 3 exercises.

Exercise 10. Head rotation.

Slowly lower your head to your chest, then “roll” it onto your right shoulder, fold it as far back as possible, return to the SP over your left shoulder. Perform 3-5 times.

Exercise 11. Tilts of the head.

Lower your head to your chest, grab the base of your neck with your palms, make a few pressure movements to improve blood flow and relieve tension in the muscles of the shoulder girdle. Tilt your head back in a slow motion, return to the sp. Repeat 5-10 times.

Then - the same slow tilts to the left and right.

If by the evening the muscles of the shoulder girdle begin to ache or frequent headaches appear, you can have a self-massage session at home, which will help eliminate muscle tension, improve blood circulation and general well-being.

Exercise 12, "Girth".

Cross your arms, clasping yourself just below your shoulders. Raise your shoulders and lower them as low as possible, pulling back. Now, without changing the position of the shoulders, raise the crossed arms several times so that they are parallel to the floor.

Then, resting your hands on your shoulders, perform a few vigorous rotations of your shoulders up and back. Finish the exercise by straightening your back and pulling your shoulders back. You can check your posture if possible.

To strengthen the muscles of the back and shoulder girdle, maintain a slender posture, a set of exercises with dumbbells will also help. Such training will allow you to develop a muscular corset in a shorter time, which helps to keep the spine in the correct position.

Source: https://lana-web.ru/fitnes/uprajnenia_dla_krasivoi_osanki.html

Posture exercises: how to achieve a straight and beautiful back

If you keep your back straight, then all your internal organs are correctly positioned, which, of course, has a positive effect on digestion and the general condition of the body.

Moreover, people who are used to keeping their back straight seem slimmer and younger than their peers. Even inconspicuous clothing lies on their body much better than on those who are constantly hunched over.

At the same time, exercises for straight posture are simple, it is easy to create a whole complex of them, they can be performed in between times (at home or at work). Some of them are funny and a little funny.

But after them, you can say with confidence that you have a beautiful back.

Book on your head and dance

We all remember how we studied various exercises for correct posture in children in physical education classes. But, for some reason, as adults, almost all of them have been forgotten. But in vain.

After all, it is they who will not only help you become slimmer, but also slightly cheer yourself up. And in order for a beautiful back to become your advantage, this plays an important role.

The first exercise we must remember from childhood is the following.

1. Take any large book (important: its cover should not be glossy).
2. Put it on your head and try to hold on so that it does not fall for a few minutes.
3. Then you can complicate the task and walk with a book on your head, without holding it with your hands.
4. You will become a real master of this exercise for children and adults when you can dance with the book so that it does not fall in the process.
5. If the last task is already too easy, then you can take two or more books.

You are a wooden puppet

Probably, many of us remember how children used to be interested in special puppet toys, on the head and limbs of which strings were tied.

By pulling these strings, the puppeteer made them do different movements.

If you have ever seen such a performance, then the following exercise will not seem difficult or unusual to you.

Correct, straight and beautiful posture is guaranteed to you if you imagine, walking down the street, that someone invisible is pulling your head and shoulders up by the same strings.

Such an interesting role of a puppet will allow you to always keep your back straight, straighten your chest, and make your gait light and flying.

As you can see, posture exercises can be fun.

Sea, waves, seagulls.

Probably, both children and adults are attracted to the sea. If you have ever rested on the sea coast, you have probably seen flocks of seagulls. It is this bird that you will depict in the next exercise.

To do this, stand straight, raise your arms and spread them apart at shoulder level. Counting to three, slowly move your hands back as far as you can. Four - return to the starting position.

In a few days, this complex will make your back so even and slender that admiring glances are simply provided for you.

Don't forget the horizontal bar

Exercises for the formation of a beautiful posture are simply impossible without exercises on the horizontal bar.

Ordinary occasional hovering on them, even for a few minutes, will help create the posture of your dreams.

This light complex will help relieve tension from the muscles of the back and stretch the spine. Such freezes are especially useful for those who have a sedentary job (for example, at a computer). Also be sure to do this exercise after your workout.

fidgeting

Sit on any surface (it can be a soft sofa or a hard wooden bench), listen to the sensations of your body, especially in the back area.

After that, start fidgeting, choose a more comfortable or comfortable position, change position often.

From the outside, such manipulations may seem ridiculous or ridiculous, but even they will help in the fight for a beautiful and even back.

This activity is especially suitable for children, because they can never sit still.

But remember: as soon as you feel that you are tired of sitting in this position, start fidgeting again and look for a new position that is comfortable for your back.

After a month, you will be able to see how positively fidgeting affects the condition of your spine.

This set of exercises for the formation of correct posture for children and adults will help you quickly correct small defects or achieve a straight back between work.

But there are more professional complexes that will help not only make your back more beautiful, but also strengthen your spine.

They are designed to improve the health of children and adults.

boat

Lie on your stomach and put your hands in front of you. Try to lift both your legs and arms off the floor at the same time. At the same time, make sure that the spinal muscles are tensed, especially in the lower back. You need to do up to 4 sets, each with 20 repetitions.

Dumbbells and back

For this exercise, you will need small dumbbells.

1. Stand up straight, leaning forward slightly.
2. At the same time, bend your knees slightly, bend your lower back and try to keep your back in a position parallel to the floor.
3. Take dumbbells in your hands.
4. Raise your arms so that your shoulder blades come together and your head is slightly raised.
5. You should complete up to 4 sets with 15 repetitions.

lean forward

Stand in the same way as in the previous exercise, but the dumbbells must be placed on your shoulders and held with your hands. Lean forward while pulling your pelvis back.

Slightly bend your knees. Try to keep your back parallel to the floor at the lowest point. Then slowly unbend back, but not completely.

This set of repetitions will help you quickly put your back in order.

As you can see, even at home, you can easily monitor the health of your spine. The set of exercises described above will help you with this.

Source: http://pozvonochnikok.ru/sport/uprazhneniya-dlya-osanki/

Most of the fair sex believe that the indicators of external attractiveness mainly depend on beautiful and fashionable clothes, cosmetics and accessories.

However, we should not forget that generally recognized signs of female attractiveness have always been such indicators as a beautiful and correct posture, a slender figure, easy gait, etc.

Unfortunately, not all modern girls can boast of their beautiful posture. And this also means that the correct and beautiful posture is not only an indicator of beauty, but also health.

The habit of sitting in the wrong position, stoop, lack of necessary exercises and physical activity - all this brings such rather unpleasant, although quite treatable diseases in childhood.

Moreover, this is especially important in the period of growth, when it is most active.

This time just coincides with school and university studies, when a child has to spend quite a long time at a desk or a desk, a computer without proper control over the correct position of his posture.

With an incorrect body position, scoliosis or kyphosis is unlikely to develop in adulthood.

However, this does not mean that poor posture does not contribute to the appearance of other equally serious diseases.

The main one is osteochondrosis, which threatens at least a lot of permanent pain syndromes, and more precisely, leads to osteophytes, intervertebral hernias.

As a result, the question of how to develop a correct and beautiful posture is very important. It matters not only for the appearance of a woman, but also for her health.

How is correct posture checked?

The question of whether my posture is correct worries many people. As a rule, this is easy to determine and can be performed under normal conditions. It is necessary to do a number of the following actions:

1. Undress to your underwear and stand in front of the mirror in the position in which you usually stand. It is very important not to reach up and not try to align on purpose, but to take the position that is usual for you. We turn our attention to the shoulders and hips. Their symmetrical arrangement, without distortions, is the key to correct posture.
2. We stand with our backs to the wall in the same position as before. We observe the position of the body. If the walls touch the back of the head, the back in the place of the shoulder blades, buttocks and heels, then you have the correct posture.

Exercises to straighten your posture at home

If you do not have enough time to be able to go to the gym or do yoga classes, etc., then there is no need to despair, as there are quite a lot of exercises to maintain a beautiful posture.

Moreover, these exercises are easy to carry out at home and using only one's own strength, without involving expensive improvised items.

Consider the most effective and popular of them:

• You need to stand straight, put your feet together. The position of the hands along the body. With a deep breath, raise your hands up, then exhale and bend back. Next, inhale again, but only lean forward and lower our arms together with the shoulders and head, rounding the back. The number of repetitions of these exercises is from 5 to 8 times.
• We take the position of the body on all fours and try to straighten the spine from the neck to the waist. Then we bend down as much as possible and hold in this position for several seconds;
• We take the position lying on the stomach. We try to stretch our arms along the body. In this position, we lift the legs and head up and strain the spinal and neck muscles;
• In a standing position, raise your elbows up and place your palms on your shoulder blades. Next, we try to bring the shoulder blades together, and spread our arms to the sides. It is necessary to repeat this exercise several times;
• It is necessary to take a small object in the right hand and pass it behind the back to the left hand. It is necessary that the right hand is located on top, and the left one below. In this case, the transmission passes through the right shoulder. Next, the same exercise is performed, but only through the left shoulder. With the left hand we pass the object, and with the right we receive. Repeat the exercise several times;
• We take not big, but with dense cover the book. We stand with our backs tightly against the wall, while the head, back and heels should touch it. Next, we put the book on our head and try to walk around the room to the opposite side, trying not to hold the book. At the same time, the exercise can be complicated by setting obstacles in front of you and bypassing them, or by going down and up the stairs. The exercise is not difficult, however, it allows the body to remember in what position it needs to be in order to maintain a beautiful and correct posture.

Taking into account all kinds of sets of exercises to maintain a correct and beautiful posture, it is necessary to understand that this issue is resolved in everyday life.

All exercises provide an opportunity to strengthen the spinal muscles, as well as the muscles of the neck and shoulders. However, none of the exercises will force you to stand proudly with straightened shoulders and a raised head.

The answer to the question, most often, lies in the ability to control oneself well. First, you need to pay attention to how you sit, stand and walk. You should make it a rule to keep your head up, slightly turn your shoulders.

Source: http://bolivspine.com/uprazhneniya/uprazhneniya-dlya-osanki.html

What is posture?

Posture is the posture that a person takes in an upright position at rest. Posture can be correct or broken - twisted. Correct posture is not only beautiful. This is an important health indicator.

With violations of posture - the wrong position of the spine, the internal organs are abnormally compressed, their blood supply is disturbed. The muscles of the shoulder girdle are constantly over-tensioned, causing rapid fatigue.

The static load on the muscles of the legs is carried out unevenly, and therefore the knee and hip joints take an unnatural position.

Curvature of the spine in childhood causes:

• kyphosis - the formation of a hump;
• scoliosis is a lateral curvature.

In an adult, it provokes the development of:

• arthritis
• arthrosis;
• osteoporosis;
• disruption of the heart;
• insufficiency of the respiratory system.

Posture correction exercises help to normalize the position of the spine and gradually reduce the manifestations of already existing diseases.

A beautiful figure is not only a proportional addition: a thin waist, high chest, elastic hips and long legs in women, and broad shoulders and relief muscles in men. It's also a beautiful walk. It is impossible to gracefully move with a lowered head and a stooped back.

How to make sure that exercises for a beautiful posture are not required?

There is a proven way:

• you need to prepare a non-pocket book in advance;
• then go up to the wall and stand with your back to it so that at the same time touch the surface with the back of your head, shoulder blades; buttocks and heels;
• throw your hand behind your back and check if the palm passes between the wall and the waist area;
• put the book on your head and move a few steps away from the wall without holding the tome with your hands.

It turned out to stand up straight, and pain during this position in the back and lower back was not felt, but the book fell? The spine needs a little adjustment, and posture exercises will quickly straighten it out.

If you managed to walk a considerable distance with a book, then you don’t have to think about straightening your spine.

To help the spine take the correct position, during which the internal organs will stand in their natural place, you need to start by strengthening the abdominal muscles and back.

Without the formation of a natural frame, it is impossible to straighten up. The back will hurt, and it will only be possible to keep it straight for a short time.

Some fitness instructors advise their trainees to wear restraint belts for training to keep their backs in the correct position during training. But this method should not be used. It is required to pump up a natural frame that will reliably support the spine from morning to evening.

A few tips for those who decide to take care of their posture:

• Despite the fact that posture straightening exercises are performed regularly, at first it will be necessary to monitor the position of the body. Shoulders should always be straight, back straight. After 2-3 months, the body will already get used to this position, and you won’t have to think about how you stand and walk;
• In addition to performing specific exercises, it is advisable to do some kind of sport. The best way to correct the position of the spine is swimming, gymnastics, aerobics;
• Be sure to increase the load on the muscles of the shoulder girdle and abdominals. For pumping up the muscles of the chest and shoulders, exercises with dumbbells are best suited. But they will have to be performed lying on your back.

To perform exercises for correct posture at home, you only need a sports mat. If it is made of polyurethane or foam - that's great, no - you can get by with an ordinary carpet or spread a blanket. It is desirable that the mat or bedding is not made of synthetic fabric.

Some exercises are performed in the knee-elbow position and on synthetics you can erase your knees and elbows to blood.

They start training with exercises during which the body is in a horizontal position, then they fall into a vertical position:

• First, you should jump a little and run on the spot - the muscles need to be warmed up.
• Exercise - push-ups from the wall. Hands rest against the wall.
• It is required to press your back against the wall - put your hands on your belt. It is desirable that the wall was without a plinth. Sliding along the wall, perform squats, and return to the starting position.
• Starting position: feet shoulder width apart. The body leans forward, at times you can lean against the wall with your fingers for stability. Hands are reduced crosswise, the shoulder blades are shifted as much as possible, the hands are again divorced;
• Fish. Lying on your stomach, you need to stretch your arms forward. Arms and straight legs are raised simultaneously, fixed for 15-20 seconds, lowered;
• Rowing. The position is the same as during the "fish". Butterfly swimming is imitated only with arms and legs;
• Bend-bend. Starting position: you need to lie on your back, stretch your arms above your head. Further, they sharply tear off the upper and lower parts of the body at the same time and try to reach their legs with their hands. As a rest, you can group up and ride on your back, relaxing the muscles of the spine;
• The most enjoyable exercise is imitating felines. It is required to take a knee-elbow position, then make a round back, stretch all the muscles up. Then bend over like a cat and relax.

An exercise for cats completes the training complex. Each exercise is performed 20-25 times.

An exercise for correcting posture can be performed using a sports stick: take it with a wide grip and throw it back and forth over your shoulders. When the joints are developed, the hands will need to be moved. Regular exercise will quickly get rid of stoop.

If parents pay little attention to the formation of the posture of children at an early age, then by adolescence they may develop complexes. Stooping teenagers with unevenly raised shoulders make their peers want to mock them.

The child will close in on himself, this will affect his morale, interfere with successful learning, communication with peers. Previously, the problem of children's stoop was not so acute - children spent a lot of time in active games. Children today spend most of their time in front of a computer.

So that the problem of scoliosis does not prevent the child from developing normally, parents should make his workplace as comfortable as possible. Buy a comfortable chair for the child, adjust the table for height, provide normal lighting.

If changes in the spinal column have already begun, then it is necessary to perform special exercises with the child to straighten the spine. Exercises for correcting posture for children are no different from similar exercises for adults. The number of approaches in children can be reduced.

Source: http://mjusli.ru/sport_i_zdorove/fitnes_i_ajerobika/chto-takoe-osanka

All internal organs with good posture are located correctly - digestion and general well-being improve. Correct posture improves mood, and, moreover, people who keep their backs straight look slimmer and younger than those who stoop. Even clothes fit better on them. Exercises that strengthen your back and correct your posture are not difficult at all, even fun, and can be done in between times, whenever you remember about it.

"Book on the Head"

Take a large book with a hard but not glossy cover, put it on your head and try to keep your balance so that the book doesn't fall over. If this is not difficult for you, start walking with a book on your head, you can even try to dance a little. When this exercise becomes too easy for you, grab a few books. Proper posture is important for more than just spinal health. People who keep their back straight look slimmer and younger, feel more confident.

Simple exercises that can be performed casually, on the go, will help maintain a beautiful posture.

"Puppet on strings"

Walking down the street, for example, imagine that a thread is tied to your crown, for which someone is pulling you straight up, and two more strings are attached to your shoulders, slightly pulling them back. The chest will straighten, the back will stretch, the neck will look longer, and the gait will become lighter.

Proper posture is important for more than just spinal health. People who keep their back straight look slimmer and younger, feel more confident.

Simple exercises that can be performed casually, on the go, will help maintain a beautiful posture.

"Gull"

Standing straight, raise your arms to the sides to shoulder level. On the count of "one-two-three" take them as far back as possible, on the count of "four" return to their original position. Correct posture is important not only for the health of the spine.

People who keep their back straight look slimmer and younger, feel more confident. Simple exercises that can be performed casually, on the go, will help maintain a beautiful posture.

Hanging on the horizontal bar

If you have a children's sports complex with a horizontal bar or a crossbar at home, on which you can hang by grabbing it with your hands, “hang” on it periodically for 1-2 minutes.

This relieves tension in the back muscles and helps the spine to straighten. It is especially useful to hang like this after a working day spent at the computer, or after a workout.

Proper posture is important for more than just spinal health. People who keep their back straight look slimmer and younger, feel more confident.

Simple exercises that can be performed casually, on the go, will help maintain a beautiful posture.

fidget

It is not joke. Sitting down somewhere - both on a soft sofa and on a wooden bench, carefully listen to yourself: what sensations does the body experience? Shift in place, try to sit in different ways, find a comfortable position.

But staying in the same position for too long is also not very useful: if you feel that you are tired, then you need to fidget again.

Are you not sure if you need these exercises, because you are convinced that you keep your back even without them? Learn how to check if your posture is correct. Proper posture is important for more than just spinal health.

People who keep their back straight look slimmer and younger, feel more confident.

Simple exercises that can be performed casually, on the go, will help maintain a beautiful posture.

What for
straighten?

“Bad posture is, first of all, weak muscles, and not only the muscles of the back, as is commonly believed, but almost all major muscle groups,” says Professor of the Academy of Physical Culture. P.F. Lesgaft, a specialist in the field of prevention and treatment of diseases of the spine M.V. Devyatova. This means that problems with posture can be solved by trying to move more and doing special exercises that strengthen the muscles of the back.

How to check
posture?

Stand in front of a mirror, undress to your underwear, and take the position in which you usually stand. See how symmetrical the shoulders and hips are. With proper posture, there should be no distortions.

Then go to the wall and lean back against it. Try to feel (or better, ask someone to help you and see) with what points of the body you touch the vertical surface.

With correct posture, the back of the head, the middle thoracic spine (it is located between the shoulder blades), buttocks and heels should touch the wall. This is important: when checking, do not try to reach up or straighten your shoulders, stand in the position you are used to.

This way you can determine if you have back problems.

British doctors refute the conventional wisdom that in order to reduce the load on the spine in a sitting position, it is necessary to keep your back straight. According to new research, it is much more beneficial to relax by “lounging” in a work chair.

British radiologists have concluded that maintaining an upright posture in a sitting position puts unnecessary stress on the spine and can cause chronic back pain due to a pinched nerve when the intervertebral disc is displaced.

This may not seem like a very comfortable sitting position to many, but it is far more beneficial than a hunched or straight back.

According to study leader Wasim Bashir, "when pressure is applied to the discs, they flatten and move."

“The position in which the body is at a 135-degree angle has proven to be the most comfortable posture for sitting for a long time,” said the British professor.

Office workers, schoolchildren and students have the opportunity to prevent back problems by adjusting the position of the spine.” At the same time, scientists pay attention to the need for a comfortable chair that allows you to relax your body.

It happens that you are walking down the street and you notice a girl who does not walk, but literally flies, her flexible and graceful figure causes pleasant admiration, and light movements are simply mesmerizing.

Unfortunately, it is now possible to meet such girls or women very rarely, they are almost like an endangered species. The modern pace of life, the lack of desire among girls to play sports, a sedentary lifestyle - all this leads to not very cheerful consequences, which have a common name - curvature of the spine.

No wonder the sages of ancient China called the human spine - the tree of life, because it is on its condition that the health of the entire human body as a whole depends.

A beautiful visual frame is not the only pleasant addition, if you do not monitor the health of your spine, then, subsequently, you may encounter such problems as the development of scoliosis, kyphosis, which, in turn, lead to serious diseases of the liver, stomach, everything becomes aggravated chronic pathologies.

A person whose spinal curvature progresses can often experience dizziness, increased fatigue.

How does stoop appear?

Indeed, why not just walk constantly smoothly and beautifully, is it difficult? A beautiful posture in a girl or woman should be the same essential attribute as, for example, well-groomed hair or perfect. It turns out that everything is not so simple.

The causes of stoop in modern women are the simplest, in fact, we not only do not know how to walk correctly, but even sit correctly!

Constant work at the computer, driving a car, studying at school or university - all this forces a person to spend most of his life sitting, not even suspecting what kind of load we put on the muscles of our poor back. And if we do this incorrectly, then this is a direct road to serious distortions and violations.

By the way, another common cause of all sorts of problems with the spine is complexes in tall ladies, involuntarily they try to decrease in size, constantly bending their back slightly.

As a result, it becomes a habit, and then a disease. So the presence of back problems is also a psychological aspect that needs to be addressed on a different level.

Please note that all the models that walk the world's catwalks are tall, because it is much easier for such girls to visually look slim and graceful.

How to check yourself?

There is a way that allows you to easily and quickly determine the presence or absence of problems with the spine. Lean your back against a flat and smooth surface, against a wall, for example, keep your chin straight forward, lower your hands at the seams.

If the palm freely passes between your lower back and the wall, then everything is in order with the posture, in the other case, there are problems with the muscles of the back and abdomen. In order to determine the presence of curvature, it is necessary to visit a specialist who can conduct all the necessary tests to identify any defects.

How to make your posture beautiful?

The main thing to remember is that the main problem of poor posture is weak muscles of the back and abdomen, so they need to be constantly strengthened and their tone monitored.

Of course, the best option is to sign up for a sport, let it be any kind that you like, you can even resort to therapeutic exercises, which helped to correct even very big back problems. And even if you don’t have free time to visit gyms, you can always deal with this problem on your own, the main thing is not to be lazy.

The very first and most important thing is to learn how to sit correctly. To do this, you need to sit on the edge of the chair, and the back should always be in an exactly vertical state, if you are tired, it is better to lean on the back of the chair than to hunch over.

The legs must be placed on the floor, it is better that the knees are above the level of the hips; for this, a special footrest is used. Do not forget that every 5 minutes you need to change your position, and at least once an hour, get up completely and stretch your body, walk a little.

The next step is lifting weights. Our women have long been accustomed to carrying heavy packages from the market or supermarket, absolutely not thinking about the dangers of their actions. Firstly, the entire mass must be evenly distributed over two hands, and secondly, a woman generally cannot lift more than 20 kg of weight, and men - more than 50 kg.

Naturally, you need to constantly monitor yourself, straightening your back when you feel that your shoulders have gone forward. Well, the last point that should help in this matter is to perform exercises for a beautiful posture. By themselves, they will not take you much time, but in just a few weeks you will feel how much easier and freer your camp has become.

Exercises for a beautiful back

• Constant stretching will help your body become more flexible, and your muscles more elastic and resilient. Take a Turkish position, fold your hands into a “lock”, stretch them over your head, inhale and stretch up well so that each vertebra tends to your hands. As you exhale, lower your arms down.
• In the same position, we bring our hands forward, bend our back, resting our chest against the back, forming a kind of hump, exhale, and while inhaling we put our elbows behind our back and bend well.
• We lie down on our back, bend our knees and pull them up to our hands, hug them and begin to gently roll on our back - back and forth, probing each spine. Exercise must be performed on a hard surface.
• We sit on a chair, we spread our legs, our back is straight, we make inclinations to each leg, while the back should remain in the most straight position.
• From a standing position, feet shoulder-width apart, we tilt the torso from side to side, while the back should remain flat.

The number of repetitions and approaches may vary depending on your physical fitness, as well as the condition of the body. Usually do 2-3 sets, only 10-15 repetitions of one exercise.

Do not forget that before doing back exercises, you need to warm up a little - do a light warm-up or walk intensively around the room for a minute, and then start to slowly stretch. After completing all the exercises, hang on the horizontal bar, this will allow all the muscles to stretch and relax the spine.

The main thing to remember is that good posture is the basis of a beautiful and confident gait, the gracefulness of which can strike any man on the spot. Therefore, take care of your health, because strong and enduring joints and muscles can prolong your youth and beauty for many years, the main thing is to want in time and fight for it.

Aligning a crooked posture and maintaining its correctness, evenness is easiest through simple exercises. The complex of exercises selected in this article is suitable for both children and adults with any level of physical fitness. Do not forget to give 20-30 minutes of physical activity to keep your back healthy, become more alert and active.

In order for training to be fruitful and bring the expected effect, it is worth adhering to a number of recommendations.

Illustration	Recommendation
	Do not start exercising immediately after a hearty meal. The best time for physical activity is 2 hours after eating. It is also not worth getting carried away with drinking plenty of water before classes, a very unpleasant heaviness in the stomach will be felt.
	Warm up muscles and ligaments before active movements. So you will multiply the positive effect of the exercises. To warm up your muscles, take a hot shower, visit a sauna, or massage your neck yourself for about ten minutes.
	Before active exercises, you need to warm up. Work out all the joints, rotating your arms and legs, head and pelvis in different directions, performing body tilts. Warming up is necessary to reduce the risk of microtrauma to tissues and joints during training, as well as to improve mobility.
	Try to train at the same time at least three times a week.

And last but not least, tune into the workout emotionally. Perform movements with desire and diligence. Get positive emotions.

Maintaining posture while sitting

When you get comfortable with your laptop, book, or cell phone, do you keep your posture? Unlikely.

If the neck is vertical, a load of about five kilograms is placed on the spinal column.

If you slightly tilt your head forward (about 30 degrees) and sit like this for several minutes in a row, the load increases to 18 kg. This situation is dangerous not only for the intervertebral discs, the negative impact is on the functioning of the lungs and other internal organs.

If you hunch over harder, tilting your head 60 degrees, the load becomes critical - up to 27-30 kg. The more often you sit in this position, when the chin tends to touch the chest, the sooner you will need medical help to treat back and neck pain.

How to avoid health problems? Stick to the following tips.

1. Raise your mobile device or book higher. So that you can view the text and image, lowering your eyes, but not tilting your head down.

   

2. Do self-massage. This advice is especially relevant for people engaged in sedentary work, students and video game lovers. Easily rub your neck with your hands in the direction from hair growth to the shoulders, knead the shoulder girdle with your palms or a massager.

   

3. Move your head around more often slowly to avoid dizziness. A simple warm-up will help reduce the risk of developing osteochondrosis.

   

Video - Habits to quit immediately

TOP 16 exercises for a beautiful back

Note! If you are preparing to become or just recently became a mother, have recently suffered serious injuries, have diabetes or have heart problems, be sure to check with your doctor about the possibility and relevance of sports.

Ex. one

Ex. 2

Sitting, stretch your shoulders more often. Alternately reduce and spread the shoulder blades, straining the muscles of the shoulder girdle. This will improve blood circulation, which is extremely important for adequate nutrition of tissues and organs, maintaining tone, and preventing the accumulation of salts.

Ex. 3

Sit on a stool, bend your elbows and clasp your fingers into the castle (if difficult, then at least try to touch with your fingertips). Try to keep your forearms horizontal. Hold the position for 10-15 seconds, then relax and shake your hands.

Ex. 4

An occupation that should be performed more often during the labor process.

It is necessary to bring your arms bent at the elbows behind your back and try your best to connect them into a lock. Perhaps, if flexibility is not enough, it will not work right away, but you should try to do it.

Ex. 5

Especially useful when feeling discomfort between the shoulder blades.

Stand up in a stable position, or sit on a stool if that's more comfortable. Hands on the head. Turn your face and shoulders, but do not move your pelvis. Now turn to the other side.

The effect of training: improving the functioning of the lungs, increasing the mobility of the thoracic vertebrae, maintaining the elasticity of the intervertebral discs.

Ex. 6

Helps to make the waist thinner. It's called "vacuum".

On a note! Posture is supported by the muscles of not only the back, but also the abdomen. If there is a protruding tummy and a lot of weight, there is a high probability of hyperlordosis.

Take the most comfortable position, inhale with your chest very, very deeply, then slowly exhale and pull your stomach in. Muscle tension should be felt. The more often you practice, the faster the result will be.

Vertical exercise "vacuum"

Ex. 7

It is very useful to hang on the horizontal bar, so the back and abs are strengthened. But do not swing or try to pull yourself up. Just grab the bar with your hands and sag as much as you can.

Useful for improving the condition of the intervertebral discs. The distance between the vertebrae increases, the pinched nerve roots are released. If you regularly hang on the horizontal bar, gradually increasing the time, not only will your posture improve, but your back pain will also decrease.

Important! A doctor's consultation is required on the possibility of hanging in the presence of rapidly progressive scoliosis.

Ex. eight

Sarvangasana or simply "birch". Useful for strengthening immunity, weight loss.

Lie face up. Tighten and pull straight limbs up. Now push your buttocks with your hands and straighten up. The correct "birch" does not dangle, and the support falls on the shoulders and neck.

"Pros" can stand up to 8-10 minutes.

Important! If you feel dizzy and have pain in your neck, stop exercising immediately.

Video - Sarvangasana

Ex. nine

Do forward bends. First, lower your chin down, then gently bend your chest, bend your lower back. Reach for the floor.

Video - Execution process

Ex. ten

Cobra movement. You need to smoothly lift the upper part of the body up, bend the spine, stretch.

Ex. eleven

The lesson is similar to the previous one, but it is called the “boat”. The principle is the same, but at the same time with arms and chest, you need to tear straight legs off the floor.

Perform at least 4 sets, lingering in the final position for 10-15 seconds.

Ex. 12

Training called "swallow". This time there is no need to take your feet off the floor. Put your hands behind your back, lift your chest, put your hands behind your back. Try to connect your palms and shoulder blades. Hold the position for up to 15 seconds.

Repeat at least four times.

Ex. thirteen

Yoga course workout. To do this, you need to lie on your back. Bend your elbows and cross each other. Bend your knees and cross your lower limbs. In this crossed position, bend over, tensing your abdominal muscles, trying to touch your knees with your elbows.

Exercise 13

Ex. fourteen

Stretch in a seated position. Don't bend your knees. Interlock your fingers and lift your upper limbs high above your head. Reach up. Gently lean forward, trying to reach your toes with your hands and touch your knees with your forehead.

Ex. fifteen

The lesson is aimed at developing a sense of balance and reinforcing the habit of keeping your back straight while walking.

Place a hardcover book on your head. Stretch straight arms forward in front of you. Step carefully in a straight line, do not drop the book.

The exercise can be performed at any time of the day, no warm-up is required.

Ex. sixteen

Marjariasana. Movements imitate domestic cats.

Get on all fours. Bend your back as far down as possible, like a contented affectionate cat. Raise your chin as high as possible. Take a slow deep breath with a full chest. Hold for six counts.

Get back on all fours. Imagine that you are a cat who wants to scare someone. Arch your back up, lower your head down. Take a deep breath. Hold for six counts.

Choose the right orthopedic pillow and mattress. Stop sleeping face down. Remember that night rest is very important for the full functioning of all organs and systems.

There are a great variety of orthopedic anatomical pillows. Some of them are really beneficial, while others are not suitable for healthy sleep. We recommend reading in order to choose the right shape and size of the anatomical pillow, not to make a mistake with the filler material and learn how to care for the product.

Ride your bike or exercise bike more often.

Stop carrying heavy weights in one hand. Organize heavy purchases in two bags or take a backpack with a hard back.

Try to be a more confident person. Do not slouch, do not try to pull your head into your shoulders.

Check your posture often by leaning against a vertical surface. Which ideally should touch the back of the head, shoulder blades, buttocks, calves and heels.

Video - Stoop Exercises

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Most of the fair sex believe that the indicators of external attractiveness mainly depend on beautiful and fashionable clothes, cosmetics and accessories. However, one should not forget that the generally recognized signs of female attractiveness have always been such indicators as a beautiful and slender figure, easy gait, etc.

Unfortunately, not all modern girls can boast of their beautiful posture. And this also means that the correct and beautiful posture is not only an indicator of beauty, but also health.

First of all, with incorrect posture, there is a possibility of developing various diseases of the spine. This is of great relevance at an early age, when children develop and develop further diseases such as kyphosis, scoliosis and kyphoscoliosis.

The habit of sitting in the wrong position, stoop, lack of necessary exercises and physical activity - all this brings such rather unpleasant, although quite treatable diseases in childhood.

Moreover, this is especially important in the period of growth, when it is most active. This time just coincides with school and university studies, when a child has to spend quite a long time at a desk or a desk, a computer without proper control over the correct position of his posture.

As a result, the question of how to develop a correct and beautiful posture is very important. It matters not only for the appearance of a woman, but also for her health.

How is correct posture checked?

Asking if my posture is correct. As a rule, this is easy to determine and can be performed under normal conditions. It is necessary to do a number of the following actions:

1. Undress to your underwear and stand in front of the mirror in the position in which you usually stand. It is very important not to reach up and not try to align on purpose, but to take the position that is usual for you. We turn our attention to the shoulders and hips. Their symmetrical arrangement, without distortions, is the key to correct posture.
2. We stand with our backs to the wall in the same position as before. We observe the position of the body. If the walls touch the back of the head, the back in the place of the shoulder blades, buttocks and heels, then you have the correct posture.

At the same time, it is of great importance that you do not try to deceive yourself, that is, you do not specifically level out and pull yourself up, because then it is not possible to see the real state of affairs.

Exercises to straighten your posture at home

If you do not have enough time to be able to go to the gym or etc., then there is no need to despair, as there are quite a lot of exercises to maintain a beautiful posture.

Moreover, these exercises are easy to carry out at home and using only one's own strength, without involving expensive improvised items.

Let's consider the most of them:

• You need to stand straight, put your feet together. The position of the hands along the body. With a deep breath, raise your hands up, then exhale and bend back. Next, inhale again, but only lean forward and lower our arms together with the shoulders and head, rounding the back. The number of repetitions of these exercises is from 5 to 8 times.
• We take the position of the body on all fours and try to straighten the spine from the neck to the waist. Then we bend down as much as possible and hold in this position for several seconds;
• We take the position lying on the stomach. We try to stretch our arms along the body. In this position, we lift the legs and head up and strain the spinal and neck muscles;
• In a standing position, raise your elbows up and place your palms on your shoulder blades. Next, we try to bring the shoulder blades together, and spread our arms to the sides. Repeat this several times;
• It is necessary to take a small object in the right hand and pass it behind the back to the left hand. It is necessary that the right hand is located on top, and the left one below. In this case, the transmission passes through the right shoulder. Next, the same exercise is performed, but only through the left shoulder. With the left hand we pass the object, and with the right we receive. Repeat the exercise several times;
• We take not big, but with dense cover the book. We stand with our backs tightly against the wall, while the head, back and heels should touch it. Next, we put the book on our head and try to walk around the room to the opposite side, trying not to hold the book. Wherein