Gymnastics to correct posture. How to fix the stuff

17.10.202027.05.2017

Wrong posture is the first step towards the development of diseases of the musculoskeletal system. On the initial stage It is easy to correct the case on its own, the main thing is to set the goal and persistently follow it. Exercises to correct posture - an important step towards health.

Disorders of the posture in adults often leaves rooted in childhood: the wrong pose per desk, a heavy wrench, pulling one shoulder, the lack of sufficient physical activity leads to lordose and scoliosis. Normalization of posture at home is possible when compliance general recommendations and hard work on yourself.

Excessive body weight in violation of posture - first enemy. It is necessary to bring the weight in order;
The back muscles should not be tense, the correct posture is comfortable and comfortable, just not familiar. Excessive overvoltage will cause pain and aggravate the situation;
It is necessary to keep my head so that your eyes look right in front of yourself, shoulders - straight to the sides and slightly take back, keep the back smoothly. It is important to follow the posture not only during walking, but also sitting, standing (alone), when lifting weights, ensure the right position during sleep.

Basis of classes

There are several simple techniques known for a long time, but from this not less effective:

Dictionary on the head. Exercise, which has become a parable in the towns, the weapon of governess and cool ladies, training young maidens noble manners. To perform, you need to put a book on the head of the book (dictionary or encyclopedia will fit perfectly) and try to go around the room so that the book does not fall. At first glance, it's easy, but it turns out that it is not very. Exercise trains neck muscles and vestibular apparatus.
Wall. To check whether there is no posture disorders and adjust them, you need to become back to the wall, pressing the head, blades, buttocks and heels. The wall in this position should be standing several times a day for 2-5 minutes. Gradually, the back will get used to the proper motor stereotype.

Set of exercises for posture correction

The main tasks that put the corrective gymnastics are:

Strengthening muscles and their heating;
An increase in the mobility of the joints;
Getting rid of stiffness and pain in various spinal deposits;
Correction of posture.

Simple and efficient

Variations on the topic "Walls". Become at the wall, naughty, shovels, buttocks and heels, measure in this position for 30 seconds. Then gradually lean, rounded the spine. Ideally, touch the nose of the legs, if such a result is not achieving - seeks to twist the torso as much as possible. It is necessary to straighten carefully, step by step, re-measure in the correct position for 30-60 seconds.
Put the palm on the head, the second hand to start the back. Tilt your head to the shoulder, helping your hand. Then return to its original position, change your hands and repeat the other way.
Hands to join the back in the castle and take them back, slowly burning the torso ahead. Exercise repeat 8-10 times.
Right hand start the head (bent in the elbow), left - behind the back. Connect hands to the lock and return to its original position. Repeat 8-10 times.
Intrun the chest "wheel", shoulders to take back. Return to its original position. Repeat 10 times.
In the breath, relax the muscles of the abdomen, in exhalation - as far as possible to draw the stomach. Repeat as often as possible.
Bridge. Source position - lying, legs bent in the knees, heels on the floor. Inhales, exhausted gradually, very carefully and slowly tear off the floor, raising the spine from the sacriven to the cervical. This exercise contributes to the restoration of inertia and blood circulation, develops vertebral connections.
Stand up to the wall so that the main points touch the vertical surface. Slowly drop along the wall, sit down the position of "Turkish", without bending the back, then slowly return to its original position. Repeat exercise 5-10 times.
To perform the exercise, a low steady bench will be required. Place your back, shoulders to take back, hands omit along the body. 25 times climb the bench and go down from it without changing the position of the spine.
Exercise with a gymnastic stick. Hands bend in the elbows, slightly take back. In the elbow bend, place a gymnastic stick, placing it perpendicular to the spine. With a stick, you can not only stand, but also walk, forming the correct position of the back and beautiful posture (up to 30 minutes daily, starting from 10 minutes and increasing time gradually).
To sit on the floor, the legs bend and wrap your knees with your hands, head to knees. Deep breath, in exhalation - slowly jump on the back without changing the position of the body, then return to its original position. During the execution of the exercise, a spine massage occurs, it is useful for straightening the lordosis (excessive bending in the lumbar department).
Foot establishment behind the head in the lying position. Exercise very rarely manages the first time. The gradual development of the spine departments makes it possible to increase the amplitude of the movement, however, a sharp effort can lead to pain and even - injury, so do not hurry. Source position - lying, hands stretched out above your head. Slowly and carefully lift the legs, burning the spine, and start their head, to the hands. Then also gradually return to its original position.
Source position - sitting on the floor. Bend legs, clap your knees with hands. The back needs to straighten and reduce the blades as close as possible. To inhale, throw back the head back, trying to get back, pull the neck. In exhalation, return to its original position. Repeat exercise 10-12 times.
In the sitting position (you can strain the spin, stretch your neck and turn it on three accounts to the right, then return to its original position and repeat the other way. With cervical osteochondrosis and pain in the neck, the exercise is contraindicated.
Stand on all fours, focus on the hands of the legs located perpendicular to the floor. Perform circular movements neck: down-left-back-tonds, then in the opposite direction. Repeat 5-10 times in each direction.
The initial position is lying on the stomach, overlooking the forehead in the floor of the hand to pin up behind the head in the castle. Elbows to take back and try to connect the blades. To inhale raise your head, and pull it to the floor (create resistance). Repeat 10 times.
Source position - lying on the floor, folded under your head, put the chin on the hand of hands. At the breath lift the upper half of the body, throwing the head back, the hands of dilute to the sides. In exhalation, return to its original position. Repeat 8-10 times.
Source position - lying on the back, legs bent in the knees. Tighten the feet as close as possible to the buttocks, hands - to the sides. On the breath, get the chest spine, support on the head and hands. In exhale take an exam
Came position. Repeat 6-8 times.
Stand on all fours, hands and legs put on the width of the shoulders perpendicular to the floor. Return up to the ceiling right hand and left foot (on the breath), trying not to bend. Then return to the starting position on the exhalation. With the next breath, change your hand and leg (left hand - right leg) and repeat the exercise. Run 5-10 times with each hand.
Source position - standing on his knees, back straight, hands stretched to the ceiling. Not bending your backs and hands, lean forward, so that the chest touched the knees (sit down on the heels). Bending, relaxing the muscles of the shoulder belt, put your head on the floor. Then return to its original position.

Exercises for getting rid of narrowness

For the formation of the right posture during shortness, it is recommended to perform a set of exercises:

Source position - standing, hands on the belt, legs - on the width of the shoulders. Dilute direct hands to the sides and rotate forward and backward (10 rotations in each direction);
Source position - standing, legs on the width of shoulders, hands - on the waist. Alternately raise and lower the shoulders (10 times every shoulder), trying not to change the position of the spine;
The initial position is the same as in the previous exercises. Radically raise and lower both shoulders at the same time. Run 10-12 times. In the neck osteochondrosis, the exercise is contraindicated in the shoulder and blade of pains;
The initial position is lying on the stomach, hands and legs are stretched to the sides (legs are placed as much as possible). On the breath raise and pull out the limbs, on exhale take the starting position.

With serious disorders, the posture needs to be engaged under the supervision of the coach. But even performing power exercises in the gym, it is necessary to start with warm-up, allowing the muscles and bundles to warm up.

Help children

To correct the posture, the child needs to master the simple complex:

The starting position is lying, there is a dense roller from a thin blanket or towel between the blades. Bend legs, lean the heels to the floor. At the breath, raise and get the chest department, resting the head of the floor. Hands are relaxed. In exhalation, return to its original position. Repeating 10-20 times, gradually increasing the number of rates up to 40-50;
The initial position is, the hands are bent in the elbows, the palms lie on the shoulders. On inhale to remove the elbows back and connect the blades, in exhale return to its original position;
Standing at the wall bend the leg and press the knee to the stomach, after 10 seconds, lower the leg, relax 1-2 seconds and repeat the exercise with the second foot.

To maintain the spine to children and adults, it is recommended to use a corset that does not allow to make an incorrect pose. It takes it from 20 minutes a day, gradually increasing time and bringing it to 4 hours a day.

For the treatment and prevention of posture disorders, you can use yoga, but it is better to do under professional leadership, at least at the initial stage.

Talking regularly, performing at least part of the proposed exercises, the royal posture is guaranteed.

You can get acquainted with the complex for beginners on the video.

Exercises for posture should be regular from 4 years, when the skeleton is formed and the back muscles develop. Their performance throughout their life is good prevention and method of eliminating spinal deformities. Proper posture is an attractive appearance, energy and self-confidence.

Beautiful posture is a smooth back and painted chest:

Causes of bad posture

To changes in the spinal column lead:

The consequences of the wrong posture

Poor posture affects all organism systems, spoils appearance, changes the gait:

Tests for the correct posture

To check the correctness of the posture, exercises are performed - tests:

Complex exercises at home

Exercises that will not take a long time form the habit of "hold" the back:

Complex exercises in the gym

Exercises for children

To acquire a beautiful posture, children preschool age And students at school can perform the same exercise complex. With preschoolers you need to do in the morning or day, short and non-intense workouts. With age, the intensity of classes should increase.

For adolescents, "adults" can be taken with simple exercises, with fewer approaches.

Exercise examples for preschoolers:

Exercises for schoolchildren:

Position on the back. Rotate imaginary pedals.
Lying on the back, rest in the foot of the steps. Five seconds to tear the pelvis from the floor and raise as high as possible.
Hugging her knees with his hands, ride on the back from the head to the smoking.

Exercises for girls and women

Exercises for women's posture and beautiful backs are directed not only to the strengthening of the muscle frame, but also on the formation of a thin waist, high breasts and eliminating fatty sediments in the back area. For women, it is important to bring muscle to the tone, and not to achieve musculature.

The load should be smooth and regular:

Exercises for young men and men

For men, the musculature of which is more developed from nature, best tool For the formation of a healthy posture is a horizontal bar. Exercises on the horizontal bar will not only strengthen their back, but also create a beautiful muscular relief.

Close to the most simple and efficient the following exercises:

Amosov complex

Exercises for posture of the back of the Academician Amosov are carried out by 20 approaches:

Complex of Chinese exercises

Classes are relaxing, developing breast muscles, eliminating stuff:

Complex of Japanese exercises

Not difficult exercises that occupy a few minutes per day forming graceful posture:

Complex of exercises from yoga

A week later, the flexibility is improved, the habit of "hold" will appear.

Complex exercises for the back and press

Good posture is a strong back and a strong press. There are universal exercises for the back and abdomen, with which you can save posture in perfect condition.

Exercises are as follows:

Complex of exercises with a gymnastic stick

Exercises for the prevention of osteo-ticket and forming a beautiful posture of the back:

Heavy ball exercise complex

The medical ball is used to increase the load, muscle enhancement for forming a beautiful posture:

Complex of exercises with dumbbells

After performing a simple set of exercises, it is advisable to complicate them with an additional weight of dumbbells:

"Planck" and "Side Plank" to correct posture

A complex exercise, leading to the muscle tone, which stabilize the spine. It is enough 2-3 approaches of 30 seconds. What would get a good load.

Exercises are performed as follows:

Exercises on the turnstile

Exercises on the horizontal bar improve flexibility and remove the back voltage. This is important for the formation of a beautiful posture.

The most simple is the following exercises:

Wall exercises

Exercises on a chair

Exercises stretch the chest, cervical, trapezoid muscles, increasing their elasticity, thereby correcting the posture.

Floor pressing

Push ups for posture are somewhat different from the classic option. Hands are placed on the floor, on the width of the shoulders, and the legs on the gymnastic ball (phytball).

The instability of the ball forces to balance in the pressing process. As a result, the muscles that keep their back are strengthened and develop.

Stretching on transverse twine for beautiful posture

Elastic muscles forms a beautiful posture, a thin waist and a slight gait.

Exercises for stretching should be performed after intensive muscle heating:

Prevention of irregular posture

Prevention of changes in posture is a set of measures, including:

According to orthopedists and instructors, special exercise for posture is:

most effective method Correction of posture. These complexes are simple, do not occupy a lot of time, with regular execution will lead to a noticeable result in 2 weeks;
public and efficient measures to strengthen posture. There are practically no contraindications to their execution. In the complex with massage, the stuff will be eliminated, quickly normalize spashed muscles;
recognized official medicine methods (in particular, the Amosov Academic Complex), which are intended not only to adjust changes in posture, but also for the treatment of diseases of the back and spine.

Many of the exercises presented are used in medical gymnastics programs. To improve the posture of the back, you need to do it regularly, and to enhance the effect - you can add a swimming.

Video of exercises for posture backs

Exercises for the formation of proper posture in children:

Exercises for posture backs in the gym for girls:

Problems with posture is not only ugly, but also harmful to health. The absence of the habit of keeping the back smoothly leads to the destruction of the spine, the occurrence of pain in the shoulder joints, the development of the thoracic osteochondrosis. About how to get rid of the slope and find the royal to become, tells the physician of the LFC and sports medicine, the fitness coach of the international class, the author of the book and the system of exercises for the spine and joints, Alexander Bonina.

What happens in the body during shortness

The posture is the perfect balance between all the muscles of the case, which provide the right physiological position of the neck, shoulders, blades and chest. But if at least in one place this balance is disturbed, destructive processes begin to occur in the body, and the first sign of such negative changes is the appearance of narrowness. Everyone knows how a sutured man looks like: shoulders go up and forth, the chest is clamped, the head leans forward and down.

From the point of view of physiology, the following: muscles of the blades, the rear surface of the shoulder and spins become weak and stretched, and the muscles of the chest and the front surface of the shoulder, on the contrary, clamped and overpriced. In addition, such violations are ugly look, they are also the cause of development various diseases. Therefore, the stuff necessarily need to be adjusted, achieving the restoration of good posture. There are two components in this: exercise and useful everyday habits.

Best Exercises for Beautiful Back

If you really decided to take care of a business seriously, first you need to understand what method of posture correction is the most efficient. Since the stuff is an imbalance between the muscles of the upper part of our body, do without exercise will not work.

It is enough to engage in only 20-30 minutes a day, but regularly. The emphasis is done on the strengthening of the muscles of the back, the rear surface of the shoulder and the blades. In parallel, you need to stretch the thoracic muscles and the front surface of the shoulder. It is a complex approach and alternation of exercise types that will allow you to restore the balance between the necessary muscle groups and bring the shoulders to normal. As a result, you will get a beautiful posture. Fitness coach of international class Alexander Bonin was a special set to work with this problem. Let's wonder in detail how to perform it.

Exercise "Kucher". Stand smoothly, pull the straight hands forward. Imagine that you ride a horse and in your hands to entrust. Now you need to stop the horse: pull your hands to yourself, pulling the elbows back and pull the blades as much as possible together. Hold in this position for 2-3 seconds and slowly return to its original position. Repeat 10-12 times.
Exercise "Hugs". Performed immediately after the first exercise. Standing smoothly, pull the straight arms forward. On the breath, spread their hands on the sides and back, stretching the breast muscles. In exhale, go slowly back. No need to hurry - it is important to feel how the muscles of the front surface of the chest stretch. Repeat 10-12 times.
Exercise "Tray with dishes". Source standing standing. Bend hands in the elbow joints at 90 degrees, palm look up. Imagine that you hold the tray with dishes on your hands. Throughout the exercise, the elbows should constantly be pressed to the body. Now divor the hands to the sides, pulling the shoulders back and bring the blades together. You will feel how the muscles on the back are strained. Hold in this position for 2-3 seconds, and then slowly return to its original position. Repeat 10-12 times.
Exercise "Wall".Stand your back to the wall so that the heels, the pelvis, the chest and the head are tightly pressed. Hands to lower along the body. Now you need to make straight hands forward and then up. It is important not to tear off the case and the pelvis from the wall and do not fade in the lower back! With a good stretching of the chest muscles you can get straight hands to the wall. If it does not work, then nothing terrible: raise your hands up to the moment until you feel that they began to fade in the lower back. Delicate a little in the upper position and slowly lower your hands. Repeat 10-12 times.

5 useful everyday habits

Habit # 1.Put in front of the desktop mirror. If you work at a computer, then the side of the monitor is worth putting a small desktop mirror. This will allow you to periodically look into it and control the position of the head, neck and shoulders when you sit. If notice that they began to slouch, then immediately return to normal position.

Habit # 2. Always wear bags or packs in two hands. If you go on foot and carry, for example, products from the store, it is better to distribute them evenly in 2 packages. So you will provide a symmetrical load on the muscles of the shoulders, blades and backs - and this is just what provides a beautiful posture. Abroad there is a similar exercise for posture - "walking farmer", where you need to take the same weight in both hands and go with him, trying to keep balance. Thanks to this, the muscles of the blades and shoulders need to work well, which ultimately forms a smooth back.

Habit # 3. Perform stretching of the breast muscles. As we said, there are not only a weak spin, but often tight, squeezed pectoral muscles. Therefore, in case of shortness, it is important to regularly perform a stretching of these muscles. If there is no time for a full workout, you can cheer. Stand in the doorway, sideways to one of the jambs. Press the hand to the jamb from the elbow to the brush so that the shoulder (from the elbow to the shoulder joint) was parallel to the floor. Now serve the body a little forward and turn it into the opposite side from the supporting hand. So you will provide a good stretching of breast muscles. Just remember that it is necessary to stretch very gently, without jerks and a large amplitude. Hold in this position for 10-20 seconds and exercise for the other side of the case.

Habit # 4.Make breaks every hour when working at the computer. The seat of the monitor particularly negatively affects the posture. Therefore, it is important to periodically take breaks and knead the muscles of the back, shoulders and chest. It is advisable to get up every hour due to the desktop and perform a light workout for 5-10 minutes. So you will ensure good prevention of clutter.

Habit # 5. Use the posture corrector. Corrector of posture is not needed to correct posture. By itself, he cannot strengthen the muscles or provide them with greater elasticity. Therefore, it is recommended to use it rather so that you can feel, in what position your body should be and learn how to keep your shoulders and back correctly. Put the corrector at least 1 hour and then remove. You yourself will feel how you want to keep your back more straight. No need to wear a device all day: Be sure to take breaks every 3 hours so that the back itself gets used to be in the correct position.

Use these useful habits and simple exercises in your daily life, and you can quickly notice significant improvements in your posture!

Alexandra Bonina is a graduate physician of the LFC and sports medicine, a fitness coach of an international class (USA, California). The author of the system of rehabilitation exercises for the spine and joints. The author of the book "Healthy Spine for 2 weeks."

Graceful posture has always attracted men. A woman walking with a straight back will always be seen on the street. If you are diagnosed with the curvature of the spine, scoliosis, kyphosis, lordosis - do not despair, everything can be cured. You will need only desire and patience. The best way to correct problems with the spine is exercises for posture.

The posture is a convenient position of the person in which it is a long period. It is formed during for long years. It is necessary to follow the child and prevent the risks of the development of scoliosis and other severe diseases. When curvatched the spine appears flatfoot. This cunning disease does not give a person the right to normal existence. Pains in the legs are coming with a short walk to the store. Flatfoot is not subject to the latter treatment.

Advantages of good posture

In women with the right posture, all muscles are tightened, the stomach goes inside, organs and systems are not compressed and correctly perform important functions. The gait for such people becomes smooth and easy. People with proper posture never suffer from constipation.

Important conditions of royal posture:

the back is rectified as much as possible;
the shoulders are divorced to the parties;
head is raised;
the chin looks a little up;
the blades are omitted;
the loin should not bend.

Such a person will be surrounded interesting peopleHe will easily be able to submit leadership qualities. Society loves, noticeable, beautiful, sports people. The royal posture and the royal gave says that the person has a beautiful life.

Important! From our posture, the state of the face, the age that we see in the mirror is directly dependent on the state of the neck, back and spine.

Because of the blocks, the clamps, the face in the neck and the shoulder belt are thrown by the face, the muscles are clamped on it, atrophy, the blood flow of the neck deteriorates, which is why the quality of the skin on the face is noticeably deteriorating, because of all this, wrinkles and accuse are formed.

Therefore, on the way to the organism, the first thing should be put in order its back, neck and spine.

Changing face with age

Detection of incorrect posture

To identify the removals of the back, it is necessary to lean close to the wall, to determine the protrusions: the head, buttocks, the blades should touch. Menu by the wall and lower back there should be a space no more than 5-10 cm.

Send a minor curvature of posture can doctor orthopedic or surgeon. Middle and severe can be seen with the naked eye. Than, the spine is stronger than the spine, the difficulty will have to do exercises. Correction of posture is needed for the treatment of some orthopedic diseases:

kyphosis;
lordoz;
scoliosis.

Exercises for the posture of the back are designed by kinesithelpets. Kinesitherapy translates from Greek - the treatment of movement.

Left-sided scoliosis - the left muscles are strongly stretched when the right side of the back remains in the same position. All exercises should be done on the right side;
Right-sided scoliosis of the muscles of the right side of the back stretched more, the left vertebral pillar, shifted to the right side. There is a failure of some systems in the body. Exercises for the posture alignment must be carried out mainly on the left side, so that the muscles of the back on the left side of the length became the same with the right. The spine will gradually align, with persistent workouts will fall into its place;
Lordoz-bending of the spine vertex forward;
Kyphoz-excess bending of the thoracic spine back.

Causes of Violations of the posture

The reasons for the curvature of the spinal column may be: an improper body position, wearing heavy loads, diseases of the musculoskeletal system (osteochondrosis), incorrect bite, injuries.

Consequences of posture correction

The reinforcement of the back of the back allows you to improve well-being and appearance. Already after a 10-day course of exercise, you will feel freedom, ease of movements, strength. Memory memorization will improve, as the lost blood flow is restored, leading to the brain. Nervous and brain cells will be well supplied with oxygen. If you tormented oxygen fasting (hypoxia, dizziness, headache), you will stop feeling discomfort. Pains in the back and neck will be held.

Exercises for Correction of posture at home

To cure the orthopedic disease of the back, it is not necessary to go to paid classes - you can train at home. Each exercise for posture must be performed correctly, otherwise the positive effect you never wait for you.

Before doing exercises for good posture, we ask you to familiarize yourself with the information for safe training:

It is impossible to perform techniques for arterial hypertension, hypertension, for a full and hungry stomach;
If you start to do for the first time, do not try to make as much as possible, faster;
All movements must be slow, smooth (so as not to break the muscles);
Gymnastics can not be performed in the evening before bedtime;
If you stretched the muscle, take a warm bath;
You can not do exercises in the sun.

Exercises for posture can be performed in water if you live near the reservoir or you have a swimming pool - then beautiful. Water itself will gradually align your spine. The main advantage of water classes is painless muscle stretching. It is important that during the exercises near, the second person was, otherwise the muscle cramps will suddenly come. From this no one is insured.

What can be done to bring back in order? There are two ways:

Relax and stretch the back muscles and shoulder belts, then their strengthening is already in the right position. This may help the course of massage, manual therapy and "injection" of already relaxed and stretched muscles in the desired position.
In this case, without experts, it is not necessary, because, naturally, massage can only be done by someone, and it is necessary to engage in strengthening muscles only with a specialist who sees you from the side and can correct the wrong position and send in the right direction;
The second method is independent. The relaxation of the muscles with osteopathic methods, special exercises that remove clips and blocks and with regular execution remove the skews in the body, pump the muscles in the right position, which is a favorable way soon reflected in the appearance.

Exercises for the disclosure of the thoracic spine, its relaxation and stretching

Start a workout well with an exercise that relaxes and stretches the vertebral pole.

To put the legs on the width of the shoulders and slowly, starting from the neck to omit "one by one vertechable" down until a relaxed spine does not hang on his sacrifice department. Relaxed hands folded under her headside down, clasping elbows with palms. The spine must relax in the smallest movement of the hips. Tense only the legs are tense. In this position be from 30 seconds to a few minutes. Then to start slowly lifting the spine up, as well as lowered, one vertebrae, just starting from below.

Put legs wider shoulders, in front of the windowsill, or put to put a chair with a back, mop. Pull out your arms forward and tilt the housing down the angle of 90 degrees between the torso and legs and spring, the lower, the better. Hands should be tense and resist on support;

Lying on roller. It will take a roller. It can be both purchased and homemade from a tightly twisted towel, attached scotch. Initially, the diameter will suit 10-12 centimeters, with time it can be increased. Lie on the floor. Under the blades, put a roller. Hands start back behind the head, put your palms on the floor, closer to the little men in the hands together. Put the legs straight, the heels apart, thumbs are reduced to each other. In this position, lying five to ten minutes (first, if not comfortable - it is less). Then the roller move under the lower back. Lying for 5 minutes. After the exercise, you will feel that the back straightened and does not want to stuff it again;

Enroll the palms about the doorway alternately in three positions: on the arms elongated up, on the hands or forearms at the chest level, on the hand at the waist level. Mist in each position for 30 seconds. After saving at each level, the back should be twisted in the opposite direction, as if hugging a big ball, as long as 30 seconds.

Exercises on posture

We drag legs to the sides, raise your hands up and stretch to the sky, we consider to 5, lower your hands down;
Legs on the width of the shoulders, we make scissors with hands in the right and left side, the advantage we give the side that we want to cure if the scoliosis of the right-sided stretch the muscles of the left side of the left side and vice versa;
Legs on the width of the shoulders, raise your hand up, lean 5-7 times right and left;
We go to tiptoe. Hands up for convenience you can take a stick in two ends. Then get up on the tiptoe and walk around the room for 5 to 10 minutes;
Source position - Look on the stomach. At the same time raise straightened hands and legs up with 30 degrees. Exercise strengthens all muscles of our body. It is impossible to do this exercise with patients with lordosis;
To lie on the couch or sofa, so that part of the body, ranging from the legs below. Clamp for the opposite end of the bed. Stretch the back muscles for 5-10 seconds for 7-10 times (it all depends on your capabilities);
Source position on the back. Cross the arc up, rely on the shoulders and heels. Stand in such a position 10-30rsekund;
To lie on the back "asterisk", palm and shoulders to press the floor. Raise the legs, bending them in the knee joints, turn them into the left, then on the right side. At the end of the gymnastics, it is necessary to get up on all fours, sit on the heels, the palms should stay in place, hands and back straight. In this position, count 10 seconds, return to its original position.

The following two videos offer several sets for posture performed in the lying position.

The correct posture makes a man's walking not just more attractive, but also testifies to full-fed and healthy muscles and joints. Lack, on the contrary, is an indication that a person has certain problems. This flaw is pretty spoils the external impression and self-esteem, is a sign that the joints and muscles are poorly developed. Fix adulter adulthood allow special exercises that are combined into 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 the ideal posture, in which the head is highly raised, the chest is stripped. This body position tells the surrounding person's readiness to overcome absolutely any set goal and is positively reflected in all aspects of life. Many dreams of becoming the same, but not all move in the right direction. If it is tired of constantly sliding and feel insecure, the situation is time to change. The main thing is to set the goal and choose the most efficient and time-tested methods that allow you to correct and adjust the posture.

Relief from the shortness does not simply raises self-esteem, but also positively reflected in his own health and health. The age deterioration of the posture is directly related to the impaired balance of ligaments and muscle fibers responsible for the correct position of the body. This manifests itself not only externally, but over time it raises a number of health problems with the health of the musculoskeletal system and the following negative consequences that are manifested in the form:

chronic pain in the cervical and dorsal, as well as in the shoulder belt;
injuries of knee joints, feet, hips and, of course, backs;
headaches and fast fatigue;
muscle weakness and atrophy;
disorders of the digestion and respiratory system;
tight mobility;
tunnel Wrist Cartial Syndrome;
ishias - Sedal Neuralgia;
squeezing and pinching the nerve.

Fix posture and stop bitten in adulthood perhaps. The main thing is not to launch the situation and start acting. Having an idea of \u200b\u200bwhat the correct posture looks like, it is easily possible to determine the deviation from the norm and select a set of exercises that allows you to correct and adjust the stuff. Thanks to the correct posture, the position of the body will be correct, and, consequently, the muscles will function properly, becoming stronger. This will avoid problems with the musculoskeletal system, reduce the risks of obtaining injury and the development of chronic pain, and also change the appearance and feeling for the better.

Correction of slope requires the initial detection of the cause of this problem. The posture is most often twisted due to the weakening of the muscles holding the joints in place. In other words, some muscular groups are too tense, while others, on the contrary, are excessively relaxed or weak, that is, no load gets for a long time And become undeveloped.

The stuff in people who hurry, caused by the fact that the pectoral muscles are too tense. The result of this is that the shoulders are pulled forward and shift to the center. If a person has a weakly developed back, an imbalance occurs, the result of the shoulder belt from a normal position becomes the result of the shoulder belt. The muscular system is arranged in such a way that it is trying to compensate for any deviations from the norm. The weak activity of some leads to the overturning of others, which causes a sense of increased discomfort and quick fatigue.

Unbalance, as you can understand, is the most common cause of clutter. To bring muscles to a normal position, do not have problems with posture even in old age, it is necessary to work on the strengthening of a low-effective and stretching superchalar.

How to appreciate your posture and identify any problems?

Not all people pay enough attention to their posture. Many do not even suspect how twisting it is. To get rid of doubts, identify the presence or lack of need for posture correction, you must first perform a small test. He is simple. It can easily be done at home.

It is necessary to wear tight clothes. This is done so that you can see any deviations. Shoes on feet do not wear. Begin barefoot on the floor, but do not try to give the body perfect evenness. It should be accepted as comfortable position. For the purity of the "Experiment", it is recommended to close your eyes and shill a little in one place. Thus, the feet will stand in their usual natural position. Next, stop, make photos from the front, from the back and side. Make pictures you need to ask any of friends or households.

The ideal posture, demonstrated in the photo, implies what the shoulder joints and ears are on the same line, the ribs are located above the hips, and it, in turn, is above the heels. The spine with the pelvis should be in a neutral position. If, looking at your photos, it can be seen that the position of the body is that there, it means there are no problems with posture. In other cases, it will have to carry out an independent assessment of the existing defects.

Basic assessment of postural deviations

The uneven position of the body indicates certain problems. To determine a particular postural deviation, it should be understood in this matter much deeper. If we identify the specific cause of the slope, this will allow you to choose the most efficient exercise that will make rid of curvature.

Deviation 1: SUTUGE SPIN AND DEFINATION Back

For such a situation, it is characterized by the release of the hips forward when they protrude over the line of the ribs.

Problem overall muscles: The surface of the hips, straightening the spine, medium and large buttock, loin and buttocks.

To stretch these muscle groups, perform:

stretching runners;
"The world's best stretching", which is to stretch the buttocks in the sitting position;
twist from the position lying;
stretching of popliteal tendons;
release of popliteal tendons with a massage roller.

Problem lowactive muscle groups:straight femoral, which includes flexor and lower press, sink outdoor, iliac-lumbar.

These muscles are activated by:

foot raises in Wiste;
"Scissors";
folding on phytball;
cockwear "Cocoon".

Accordingly, activating low-lifting and stretching superchactive, you can get rid of the shortness of the back.

Deviation 2: Lower Cross Syndrome

It is characterized by tested ahead with a pelvic and excessive deflection in the lumbar department.

Superchakative affecting muscles are:straightening spine, lumbly iliac.

Stretch through:

"Pyramids" on phytball;
pains knee performed on the floor;
stretching quadriceps;
tightening knees to the chest from the position lying;
self-massage of quadriceps.

Among the low-active muscles for the correct position respond: Big and abdominal press.

They are activated when performing:

twists with raised legs;
buttock bridge (usual and on one leg), as well as on phytball;
tightenings from the position lying in the "frog".

Deviation 3: Rounded shoulders

This deviation manifests itself by excessive shuffle behind the line of the oak.

In this case, refractive muscles include:small and big chest.

Pull these muscles allow the following exercises:

stretching the front deltoid;
branch back elbow;
stretching in a sitting position;
dynamic stretching for the chest;
stretching of breast muscular groups on phytball.

Lowctitive muscles are:rotational cuff shoulder belt, lower trapezoid, gear front.

Strengthen these muscles by execution:

hand assignments with ribbon back;
external rotation of the shoulder belt;
tract for rear delta and low block.

Deviation 4: advanced head

Ears go beyond the line of the shoulder belt.

Superchaktive muscles:lifting a shovel that is located with back Neck and responsible for tilt head back, trapezoidal top, neck extensors.

Exercises for pulling superchable muscles:

miofascial release (self-massage) neck;
tightening the chin to the chest;
stretching thoracic, clavinary, mastoid muscles due to handwriting back up palms and turns heads to the side.

Non-effective muscles:filter feeders forward that are located in front of the neck.

Strengthen these muscle groups:

isometric exercises on the front of the neck.

In other words, the front and rear flayers on the neck are being worked out.

Deviation 5: Upper Cross Syndrome

Rounded overly curves shoulders.

Superhakative are:rising blades, trapezoidal, small and big breast muscles, extensors of the rear, top of the dorsal and chest.

Stretch when performing:

dynamic stretching of breast muscular groups;
myofascial independent release of the neck;
stretching front delta;
elbow reserves to maximum back;
stretch marks on the phytball of the chest and a delton, but already sitting on the stool.

Non-effective:rotational cuff shoulders, trapezoidal bottom, gear front, deep extensors of the cervical, which are located ahead and around the blades.

Strengthen due to implementation:

isometric exercises on the front of the neck;
hand assignment with ribbon back;
outer rotation of the shoulder;
traction to the rear delta and at a low block.

Deviation 6: head slope

Such a deviation is characterized by tilt of the head to the shoulder. It is often accompanied by a reversal in the left either right side.

Superchaktive muscles:breast, clavish, deputyid, as well as oblique to the central part of the body.

Pull up at the following exercises:

independent myofascial release release;
stretching of thoracic, mining, clavinary muscles;

Passive muscles:located on the opposite side to the active breast-curable and deputyid and inclined, but already from the central line.

Activate thanks to:

everyday movements when chewing food, using the phone when it is necessary to evenly load not one way, and both;
lateral isometric exercises.

Deviation 7: Right shoulders

It is expressed by one shoulder below the second.

Movable muscles:trapezoid, stretching from the back side of the neck to the shoulder belt, on the raised part of the shoulder belt.

Stretch thanks to:

myofascial independent release of the neck;
lateral stretching of the cervical department.

Passive muscles:the gear front, which goes under the pectoral, starting with the top of the ribs and ending with the blades.

Fix the "curvature" of the shoulder belt allow not special exercises, but everyday correctly performed routine affairs. It is necessary to evenly distribute the load when using the smartphone, raising and transferring weights, firing food. In addition, the execution of thrust is well helped in the block (upper).

Deviation 8: Dissolio Havers

It is a deviation when one hip joint (on the left or right side) is higher than the other. A similar flaw often creates the impression that one foot is shorter than another.

The active muscles are:square lumbar and responsible for straightening the spine on the side, which is higher as well as the external and internal oblique muscles of the press, discharged thighs. Knee cloths, ankles, shoulder belts, loins, necks can be superchalarical.

Stretch these muscles allow exercises:

for a stretching and independent release of the iliac and tibial tract;
on stretching the runners, the berous muscles from the position of sitting;
on a twitch lying.

It should also be performed "the best stretching in the world" and stretching that dancers perform.

Non-effective musclesmay be different. It all depends on the specific situation, but the following movements are connected:

multi-removal exercises, among which is plyometric training, as well as running.

Such exercises help to level the pelvis, as well as reduce the likelihood of injury to the lumbar, knee joints, hips, ankle.

Basic analysis of posture curvatures: feet and ankle joints

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

The feet and the ankles also have the correct position, the deviation from which leads to shortness. If they are located correctly, then the ankles with the feet look forward. The remaining deviations are no longer the norm. There are several postural deviations in the ankles and feet. When they are identified, it should be started to make the strengthening muscles of the exercise, as well as perform stretching.

Deviation 9: Foots are rotated inside

Socks are deployed to the central part of the body, and not ahead.

Hyperactive muscles: Outdoor femoral - Strain of the broadening fascia.

Stretch the outdoor muscle of the thigh allows the stretching and independent myofascial release of the iliac-tibial muscle.

Passive muscles:small and large buttocks.

To strengthen these muscle groups, you need to perform lateral penetration, squats and buttock bridge. All exercises are made with fitness ribbon, which in the last two movements hold on the hips.

Deviation 10: one or both feet unfolded out

One or both socks are deposited in the opposite side from the central part of the body.

Superchaktive muscle groups:the external deep rotating, which are located deep in the femoral muscle and connect the femoral bone and the crushes, pear-shaped.

Relax and stretch these muscles allow the following exercises:

miofascial independent release and stretching of the muscles of the iliac and tibial tract;
twitch lying;
stretching the jagged muscle in the sitting position;
miofascial independent release on the pear muscle;
stretching dancers.

Low-effective muscle groups:bone and flexors of femoral muscles.

Strengthen by:

exercises "Cocoon";
lifting legs in Wiste;
folding on phytball.

Having done photos, be sure to carefully analyze the position of your body, pay attention to the feet, ankle, head, shoulders, hip joints. If some deviations revealed, it should be strengthened and stretching muscle hyperactive and low-effective groups.

Recommended, depending on the problem found, movements must be included in its familiar training plan. People suffering from cross-top syndrome should be done and the shoulder leads on that day when they work in the back. Such a load should be made at least 3 cycles of 8-12 repetitions.

Complete the training is recommended for static stretching exercises. They must be performed with a slight voltage. The main thing is not to overdo it. There should be no painful sensations. Hold the position received when performing static stretching is necessary from 15 to 30 seconds. The optimal number of repetitions is 3-5.

6 exercises to correct posture

Long-term ignoring of the slope leads to serious problems. Every 2.5 centimeters, which head comes forward from a normal position, bring an additional 4.5 kilogram of load on the top of the back and neck. If the head weighs 5 kg and nominated the shoulder belt by 7.5 cm, the total load is 7.5 cm with a shoulder belt, the total load is about 18.5 kg. Thus, it turns out that a person who performs absolutely any movement is experiencing additional pressure three times more than the one who has the right posture.

Ignoring the slope leads to chronic pain. The constant seat behind the computer with a rounded back, standing in a bent position, an uncomfortable posture during sleep leads to the occurrence of exhausting pain.

The natural curvature in the lower area of \u200b\u200bthe back is necessary to protect the lower back from painful sensations. It is a shock-absorbing element, due to which the mass of the human body is evenly distributed throughout the spine, and not focusing in some one area. And if there are painful sensations, it means that it is necessary to correct postural distortion.

People who are almost all day hold predominantly in a sitting position, simply should move more and walk. In addition, it is necessary to regularly do six restoring simple exercises that allow the muscles to relax and strengthen, and, therefore, fix the stuff.

It is an exercise that helps to fix posture if the head is nominated forward because the cervical muscles are well strengthened.

Exercise is performed in the position or sitting, or standing. Shoulders unfold back and lowered. They look forward right in front of him, and then put two fingers on the chin and pursue it slightly, pulling the head at the same time back. They are delayed 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 the second chin formed. The stronger to do push, the better. This exercise can be performed even when just sitting in the car. The number of repetitions with time should be brought to 15-20.

The back is pressed against the wall. Legs put on a width of 10 cm. The knees are keen a little bent. Spin, head, buttocks pressed against the wall. Hands bent in the elbow joints raise. The shoulders should be parallel to the floor surface, the blades are pressed together, forming the similarity of the Latin letter "w". The accepted position hold seconds to three.

Further, your hands raise and straighten until the Latin "Y" will turn out. The shoulders at the same time should not come into contact with ear sinks. Make at least 2-3 sets of 10 repetitions, lingering for 3 seconds first in the post "W", and then raise hands to the "Y" position.

I welding the exercise that promotes the relaxation of tense breast muscles.

Become in the doorway. The hand is pulled parallel to the floor, bend elbow. Fingers should be directed up. Hand put on the door jamb.

Clear towards the elongated hand, pressing and holding it on the door slope from 7 to 10 seconds.

Cease to put pressure. Press your hand to the jamb, while making the lunge, putting forward the chest forward so that it goes to the level of the doorway. Make a stretch for each side 2-3 times.

Get on the right knee. Left legs put in front of them. Fingers pressed to the floor. Palm put on the knee of the left leg and push the pelvis forward, stopping only when the thighs flexors feel tension. Tension the muscles of the press and take the pelvis a little back. Chin hold parallel floor. Remain in the accepted position from 20 and to 30 seconds, and then change the side.

It is performed with the involvement of a gum and helps strengthen the upper spine muscles. Especially this exercise helps to increase the tone of diamond muscles, which are located between the blades.

Sit on the floor and pull legs in front of them. At the feet, the middle of the elastic ribbon is fixed and put on the ends, so that the letter "X" is formed, and the ends of the ribbon, held in their hands, are bred to the sides, and then pull to the thighs, bending hands in the elbows. Hands guide up. They are delayed and slowly returned to the initial position. Perform three cycles of 8-12 repetitions in each.

In 2013Sscpnm. - The Scandinavian society of clinical physiology and nuclear medicine conducted a study that showed that the execution of this restoring simple exercise with a ribbon for five days to two minutes allows not only to improve posture, but also reduce pain in shoulders and neck.

Become, put forward one leg forward. They are taken either for the handles or for the ends of the expander. Hands rise up and a little diluted at an angle of about 30 degrees from the case in different directions.

The elbows are not extended, and retaining a little bent, delay at the level of the shoulder. Next, return to the initial posture. The back when performing the exercise should remain straight, and the blades to be directed down. Take such a craving, as studies have shown, you need two minutes per day at least five times a week.

6 exercises for rectifying posture in neighbor

The problem with posture has not only those who lead a predominantly sedentary lifestyle, but also people who regularly visiting the gym. This is due to the lack of attention to the position of its body when the fitness center leaves. Even Joe Holden, training S 10 and Nike, suggests that pains or problems experienced when driving may indicate problems with posture. According to him, a closer look at how the person stands is enough to determine what muscles in humans are weakened, and which, on the contrary, are tense. Of course, we are not talking about the correction of posture to the perfect position, but the improvement of the body position in any case will have a positive effect on the results from training and in general well-being when back pain and in the neck will not interfere with both the sports field and in everyday Life.

Repair the situation helps strengthening and stretching chest exercise. Holden does not just advise to look at his posture, but also offers effective exercises To correct the imbalance in the body position. The complex includes both stretching movements and to strengthen, that is, there will be active and passive muscle groups. These exercises are ideal not only for those who regularly visits the gym, but also leads a predominantly sitting lifestyle, spending a lot of time at the computer.

Performance:

Feet put on the width of the thighs. In the hands of the thighs hold the light dumbbells. The initial position is similar to those taken with inclined thrust.
Watch the back to be smooth, and lowered hands were a little higher knees.
The elbows with force of the upper muscles of the back turn back until the letter "T" is like.
Hands turn up. They delay in this position, and then pull both hands in front of them, and then to the ears.
Return to the starting position.

Make three cycles with eight repetitions in each.