The best set of exercises to correct posture

Correct posture is an essential component of health and beauty. A stooped figure will not look beautiful even with a good physical condition and enviable natural data. But the realization of this comes most often when the formation of the skeleton is already completed.

Does this mean that we can only regret the missed opportunities? No, fortunately, posture can be corrected at any age. Exercises for posture can straighten the back even for mature people, the main thing is to perform them regularly and not back down from the intended goal.

The correct position of the spine

The vertebral column should be in the frontal projection strictly vertical and symmetrical, and in the side view should have 3 smooth bends in the cervical, thoracic and lumbar regions, forming the shape of a smoothed letter S of the Latin alphabet. This slightly wavy shape of the spine provides cushioning when running, jumping and other vertical loads. Without these bends, the shock forces would not soften and were rigidly transmitted to the intervertebral discs, constantly injuring them and causing rapid wear of the cartilage.

People with correct posture have the largest amplitude of respiratory movements and maximum lung volume. Due to the uniform distribution of pressure between the vertebrae, the nerve fibers are not squeezed anywhere, the roots are not pinched, all signals from the brain to the muscles are transmitted without obstacles.

Luminaries of ancient Eastern medicine believed that each part of the spine is responsible for the condition of certain areas of the body, and all curvatures and disturbances in them affect the functioning of controlled internal organs. Therefore, a healthy spine ensures the smooth functioning of all organs and, in fact, is one of the most important factors in human health and longevity. And since the correlation between spinal health and posture is clearly visible, it can be said that correct posture is one of the most important conditions for a long and healthy life. Therefore, performing exercises to correct posture, you care not only for your beauty, but also for health.

Types of Posture Disorders

Deviations of the spine from its normal position can be in both frontal and lateral projection. Curvatures of the spinal column in the frontal plane are called scoliosis, they are characterized by deviations of the axis of symmetry of the spine from the vertical in the thoracic and lumbar regions. In this case, twisting of the spine around the axis, asymmetry of the shoulders, ribs, shoulder blades, and pelvic bones can also be observed.

Deviations in the lateral projection can either consist in straightening the natural deflections of the spine where they should be, or in the appearance of excessive bends.

  • Excessive deflection of the spinal column back in the thoracic region is called kyphosis, it is he who forms the stooped back, until the appearance of a hump;
  • Kyphosis can be combined with pathological lordosis – when in the lumbar or cervical spine there is excessive forward deflection;
  • Another version of the violation of posture is a round back, when kyphosis is combined with flattening in the lumbar region;
  • Wrong is also considered posture in the absence of bending of the spine – a flat back.

All types of posture disorders negatively affect not only the appearance of a person, but also on health. They lead to an increase in the load on the vertebrae, stresses in the joints and bones are distributed unevenly. As a result, cartilage wear is accelerated, nerve endings are pinched, which causes various diseases of the ridge.

Exercises for posture at home will help restore the physiological shape of the spinal column and prevent pathological changes.

How to >Those who suffer from impaired posture, most often know about it, because most people acquire this pathology in childhood and adolescence. Although, during bone growth and the formation of the musculoskeletal system, correcting posture disorders is the easiest. Children do not even need to perform exercises to straighten their posture, just do ballroom dancing or any sport: gymnastics, swimming, figure skating.

But often this opportunity is missed, and people think about the need to straighten their backs when it takes much more effort to correct this shortcoming.

But in adulthood, problems with posture may appear. The reasons for its deterioration may be:

  • Injuries
  • Diseases
  • Sedentary work and sedentary lifestyle;
  • Excess weight;
  • Pregnancy.

These, as well as many other factors can contribute to the fact that even normal posture can worsen with age. The following tests will help to check whether posture needs correction.

  1. Lean down to round your back and arms down. The ribs should be symmetrical with respect to the spine.
  2. Stand straight, without straining, and ask to measure the circumference of the shoulders with a centimeter tape at a level of 10 cm below the collarbones strictly horizontally. The front of this measurement (between the center points on the lowered arms) should be at least 0,9 of the rear. That is, the distance between the shoulders on the back should not be more than 10% greater than the distance measured on the chest, and ideally, these values ​​should coincide.
  3. Walk with your back to a free vertical surface. It can be a wall without a baseboard, a door without a threshold. When touching the surface with heels, calves, buttocks and shoulder blades, is it easy for you to touch the wall with the back of your head? Depending on how difficult this posture is for you, the degree of stoop can be judged by the level of tension and discomfort. Another criterion for correct posture is that your palm should pass between the wall and the body at the waist.

To correct it, exercises to straighten the spine will help; to achieve the desired result, they will have to be systematically performed for at least six months.

Important information

Correcting posture requires not only regular exercise, but also vigilant self-control. You will need to continuously monitor the position of the spine, trying to keep your back straight. Without this, posture correction exercises will not be effective.

Aligning the posture, standing against the wall, requires, as a rule, a lot of stress. It is very difficult to constantly be in this position, at least at first. A more affordable option for straightening the stoop of the back, which does not require strong muscle tension, is as follows:

  1. Imagine yourself a partner in a waltz. The partner’s hand lies on your back slightly above your waist. Stretch this place forward and upward, as if to meet an imaginary partner.
  2. Lower your shoulders freely without straining.
  3. Nape back. Raise your head slightly.

The adoption of this pose does not require much effort, which means it will be easier for you to maintain it throughout the day. Of course, one cannot do without exercises to improve posture. They will strengthen the muscles of the back and the press, increase the flexibility of the joints, which will help over time to give the spine the correct position easier and more relaxed, until it becomes a habit.

General recommendations

When deciding to do back exercises at home, stick to the following rules:

  • Start your workout at least 1-2 hours after eating.
  • Before class, always perform joint exercises to warm up the muscles and warm the joints.
  • Increase the number of repetitions gradually, avoid excessive loads.
  • Train every other day, giving your muscles time to recover.
  • It is desirable that the nutrition be balanced, contain a sufficient amount of protein, calcium, phosphorus.
  • Avoid sleeping on soft and cambering mattresses. The best choice is a good firm orthopedic mattress designed for your weight.
  • Do not quit training without achieving your goal in a short time. Exercises to correct posture in adults give results only after months of hard work. Persistence and patience will certainly help you achieve a beautiful posture.

A good addition to home exercises will be swimming, hanging classes on the bar, yoga, Pilates, dancing.

These types of physical activity help to straighten the spine, they will help you quickly achieve your goal.

Complex of exercises

Workouts to correct posture need to be done every other day, but there is one exercise that requires daily performance. This is a stand against the wall. Make it your rule to approach the wall every day and stand touching it in five places: heels, calves, buttocks, shoulder blades and the back of the head. The abdomen should be pulled in, the shoulders deployed. It can be difficult for most stooped people to maintain this position for a long time, they can even catch their breath.

Bring the standing time in this rack to 10 minutes. This will be perhaps the best exercise to correct posture, doing it daily, you will significantly accelerate the progress towards your goal.

Lie on your back, on a hard surface, stretch straight arms behind your head, feet at right angles to the floor. Stretch the spine, alternately moving your heels and arms to the maximum possible distance from the body. When the spine is brought to the maximum stretched position, put your hands behind your head, press your elbows and heels to the floor and begin to vibrate your whole body left and right for 1-2 minutes.

Shishkevich Vladimir, orthopedic and traumatologistShishkevich Vladimir, orthopedic and traumatologist, project editor-in-chief ExpertNews.

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Planck

The essence of this exercise is to maintain the accepted posture as long as possible. The plank strengthens the deep muscles of the body, stabilizing the spine, helps not only to straighten the spinal column, but also to create a harmonious muscle corset.

According to the name of this exercise, the body should take a position that is straightened in one line. From the supine position, place emphasis on the toes and forearms. The elbows lie on the floor in line with the shoulders, do not raise your head, look down. Try to ensure that the pelvis does not sag or protrude upward, but is on an imaginary straight line connecting the shoulder blades with the heels.

In order not to feel pressure on the elbows, put something soft under them, for the convenience of feet, put on sports shoes with flexible rubber soles. Hold the bar until the muscles are completely tired. Beginners with poor physical fitness can stand in the bar for up to 1 minute, a trained person can withstand this pose for 5 minutes or more.

The number of repetitions of the exercise start with one, gradually bring to 8-10 with small pauses for muscle relaxation.

Push ups

This exercise strengthens the muscles of the arms and body; it is indispensable for posture correction. Take emphasis lying on outstretched arms. Bend your arms, bringing the shoulder girdle to the floor, the body is straightened in line with the legs. Then return to the starting position.

If this exercise is too difficult for you, you can simplify it by pushing up from a bench or even a wall at a comfortable height. To prevent your feet from slipping on the floor, wear rubber-soled shoes. When the muscles become stronger, go to push-ups from the floor, but do not put your feet on socks, but on your knees. After mastering this exercise, proceed to the classic push-ups. Push up until the muscles are tired, the number of repetitions will depend on your physical condition. The number of approaches is 2 or more.

Gluteus br >Lying on your back, take emphasis on the shoulders and feet of the legs bent at the knees, lifting the pelvis and straining the buttocks. Hands are stretched out on the floor along the body, the body from the knees to the shoulder blades is straightened in a straight line, the buttocks are tense. Hold this position for several seconds, then lower the pelvis to the floor.

Repeat up to 15 times in 2 sets, going to this number of repetitions gradually.

Complicated Bridge

The previous exercise is complicated by the fact that the emphasis is not on the shoulders, but on the back of the head. The neck is strained, the pelvis is raised as high as possible. Start execution with 2-3 repetitions, gradually bring up to 10 repetitions in 2 approaches.

This exercise has several options. To enhance its effectiveness, perform each of the options 15-20 times.

Lying on your stomach, place your heels under the support (cabinet, sofa, heating radiator). Place your hands behind your head and weave your fingers together, your elbows are apart. Raise your head and upper part of the body as high as possible, bringing the shoulder blades and freezing at the upper point for 3-5 seconds, and then lowering your head to the floor and relaxing.

Lying on his stomach, arms along the body, rest against the floor. Take it off the floor and try to raise your straight legs, bending in the lower back. At the point of maximum leg raising, fix the position for 3-5 seconds.

Lying on his stomach, arms extended forward, Bend in the back, while raising straight legs and arms, socks extended. Hold for 3-5 seconds at maximum lift.

Lying on your stomach, bend your knees. Grasp your ankles with your hands and raise your legs, tearing your knees off the floor. Roll on your stomach from chest to knees and back.

Lying on your back, lift straight legs up and wind them behind your head, lifting your pelvis from the floor. The arms are extended along the body and rest with the palms on the floor. Try to touch the floor with your toes behind the head, linger in this position, feeling the stretching of the muscles of the back.

Candle

Lying on your back, arms extended along the body. Raise your straight, flattened legs to a vertical position, and then, tearing the pelvis off the floor, make a vertical rack on the shoulder blades, supporting the body with your hands with emphasis on the elbows.

Standing on all fours, alternately round your back, lowering your head down and bend, tilting your head as far back as possible. 10-15 repetitions.

Bridge

Perfectly develops the flexibility of the spine exercise bridge. Its development will have a beneficial effect on posture and, moreover, will allow you to arouse admiration by demonstrating this spectacular acrobatic element.

Begin mastering the bridge by completing it from a prone position. Put your heels as close to the buttocks as possible, with your palms rest on both sides of the head, with your fingers towards your shoulders. Lift the body while straightening the limbs. The head is lowered, the back is bent as much as possible.

If you can’t immediately make a bridge from the floor, start mastering this posture exercise while lying on your back with some kind of support – a fitball or bench. Having learned how to make a bridge from a support, and then from the floor, it is time to move on to the development of this rack from a vertical position.

To learn how to perform the bridge from a standing position, you will need regular training against the wall. Go back to the wall and back away from it by two steps. Bend back and, “walking” with your hands along the wall, go down as far as your flexibility allows, and then with your hands return to the starting position. Exercising so regularly, you can go lower and lower until you reach the floor.

When you can easily bend, leaning your hands against the wall, to the floor and return to a standing position, you can master the bridge without supporting the wall. First you need insurance, ask a partner to support you behind your back at your waist.

Put your legs wider than your shoulders, raise your arms up and begin to bend back, while bending your knees and pushing the pelvis forward to maintain balance. Tilt your head down, you should see the space behind you. When you bend low enough, you will have to fall on your bent, springy arms. At this point, the first time you need insurance, and with the development of the exercise, you can perform this stance yourself.

You can get up from the bridge by tearing one arm off the floor and turning on its side. But it is more effective to rise from the bridge without the help of hands. To do this, you need to transfer the center of gravity to your legs and, pushing your hands off the floor, straighten yourself with the help of the back muscles and the press. To master the rise from the bridge is also desirable with a partner insurance.

At the end you will get a double result – the development of a spectacular acrobatic element and the achievement of your main goal – a beautiful proud posture.

Shishkevich Vladimir

Shishkevich Vladimir, orthopedic and traumatologist, project editor-in-chief ExpertNews. It specializes in the treatment of diseases in orthopedic, traumatological, vertebrological profiles

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