Exercises to correct posture at home

How to correct posture - correction of the spine with a set of exercises and wearing bandages

The number of people who started to slouch heavily in recent years has increased. This is due to the sedentary work of adults and love for computers, children's tablets.

Violation of the structure of the spine spoils the appearance of a person, brings pain, health problems.

Correction of posture in adults and children is an integrated approach to the problem.

How to level the posture in adults

Scoliotic states of a person are characterized by drooping, stooped shoulders, curvature of the spine, when it is displaced towards one of the scapulae.

Remove all these manifestations will help a set of measures that is aimed at straightening the back, strengthening the muscular corset, creating a beautiful posture.

Correction of the spine occurs under the influence of several basic methods, how to correct posture:

1. Physiotherapy. Procedures help to easily transfer dynamic, static loads that are on the spine. Thermal, electrical, hydrodynamic, magnetic factors of influence help to correct posture. The procedures relieve pain, increase blood circulation in the problem area.
2. Drug therapy. Medications are used to improve the nutrition of the muscles of the spine, ligament apparatus. During the process of correcting the posture, vitamin-mineral complexes are prescribed (children are not prescribed).
3. Manual therapy. the task of the therapist in this case is to influence the spine to relieve the patient of muscle imbalance, increase mobility, improve blood supply. Working with the back should be neat and correct, so as not to harm the patient, so it is worthwhile to apply to qualified specialists.
4. Physiotherapy. One of the most important aspects of the work is to correct the posture. The scheme of training should be made by an experienced trainer, taking into account the features, the degree of curvature of the spine. Exercises for good posture help achieve the desired results in a relatively short time.
5. Surgery. In severe cases, doctors recommend a surgery to straighten the back. The reason for surgery is the probability of disability of the patient. As a rule, an operation is prescribed, when scoliosis of grade 3-4 or other frontal abnormalities is diagnosed.
6. Orthosis. Improve the health of the spine helps different posture correctors for adults: bandage, corset. Their main task is to maintain the human body in the right position, straighten the curvature of the spinal column.

The cause of the formation of the curved spine is often a weak muscular corset, which is unable to keep the back flat. To correct your posture, you do not need to go to the gym. The necessary gymnastics for straightening can be held directly at home. Exercises for straightening posture:

• Incorrect position of the spine will help to correct the carrying of the load. Take a weighty book, put it on your head, try to hold it as long as possible. When you get skilled, you can do other things when doing this exercise. This position strengthens the muscles of the neck, forms a correct posture.
• Stand up straight and close your right hands behind your back. With effort, reduce the elbows to each other, and the chest should be bent forward, shoulders, head - back. Lock this position for at least 2 seconds, then relax, lower your hands. Every hour, do this movement 2-3 times.
• Sit on the floor, bend your knees. Tilt the head back as much as possible, straighten the shoulders, connect the shoulder blades, pull as far as possible the neck, making efforts. Repeat exercise at least 6 times.
• Lie on your back, leaning bent elbows and the back of the head to the floor. Slowly, smoothly bend the spine in the chest area together with a deep breath. In the initial position, go back on exhalation. Repeat the motion 12 times.

How to make your posture straight and beautiful on a horizontal bar

A good option to get rid of curvature - exercises to level the posture on the bar.

Girls will be more difficult to fulfill than men, but efficiency for the spine, even with fewer repetitions, will remain high.

It is important to consider the basic rules of training on this projectile:

1. During training, the back should remain flat;
2. do not swing on the bar;
3. be sure to warm up before starting workout;
4. remove the load from the shoulder girdle, relaxing it;
5. do not bring yourself to fatigue;
6. movements should be smooth, without jerks.

With the help of the crossbar there are two main methods, how to correct the posture. The first is the usual form, in which the spine extends, it will assume the correct position, and muscle relaxation will occur. The second is pull-up, here the technique is somewhat more complicated:

• take wide by the crossbar;
• The upward movement should be carried out by the muscles of the back;
• do not jerk, get up smoothly;
• Stretch to the projectile not by the chin, but by the chest, so the load will lie on the muscles of the back;
• when lowering, do not straighten the elbows completely;
• keep the back even.

The wider you take the crossbar, the better the back will be loaded. You can try a variant of pull-ups along the horizontal bar.

Stand under the simulator, grasp the palms along the crossbar so that they look at each other. Pull yourself up, turning your head on each repeat in different directions.

For convenience, the legs can be crossed at the knees. Women argue that this option is given to them much easier.

How to choose a corset for correcting posture

In some cases, the doctor may prescribe to wear a corset. This is one of the options how to correct the posture in adults and children.

There are several types of this product, the choice largely depends on the stage of the disease, the patient's age, the personal recommendations of the treating doctor.

You need to choose, relying on the properties of the corset:

1. Elastic bandage. Comfortable to wear, does not have hard inserts. Used to unload the thoracic and lower back. The spine is fixed in the correct anatomical position.
2. The magnetic model is used not only to correct posture, but also to relieve pain.
3. In the later stages of the disease use a hard corset, on the sides of the product are mounted plates, which are needed for more reliable fixation of the position of the spine.
4. Separately it is necessary to designate the lumbar bandage, which not only corrects the posture, but also heats the lower back with rheumatism.

How to straighten a child's posture

In many cases, the curvature occurs in young children, when the skeleton is still relatively "flexible" and the wrong position of the body can lead to a violation of posture.

The plus of this age is that it's much easier to fix the situation, too, than for an adult. You do not need medication or wearing a corset.

As a rule, positive dynamics is achieved through adjusting nutrition (more vitamins), performing exercises to strengthen the muscles of the back. You can do them right at home:

• The child should lie with his stomach down on the mat (the surface is firm), stretch his arms, legs, breathing free. It is necessary to simultaneously raise the limbs, bending in the lower back, fix the position for 2 seconds, after which it is necessary to return to the initial position. Run at least 10 times.
• Everyone knows the exercise "birch" helps to strengthen the muscles of the back.
• It is necessary to stand with your back to the wall, hands stretched along the trunk, relaxed. Slowly perform squats without lifting your neck, spine from the surface. Repeat at least 10 times.

Any doctor who encounters a curvature of posture, recommends swimming. It is impossible to overestimate the influence of this sport on the development of the musculature of the back.

During training, the baby will perform movements that will make the posture correct, strengthen the muscles, correction will occur imperceptibly for the child.

Sports will have a general positive effect on the body.

How to fix a stoop in a teenager

The principle of treatment, the basic rules of how a teenager to correct posture include recommendations that apply to both young children and adults.

The spine of a teenager is no longer as plastic as that of babies and only simple domestic exercises can not be dispensed with. The treatment methodology coincides with the principles described above.

Depending on the degree of curvature of the posture, the doctor can appoint:

• physiotherapy;
• exercise to correct posture (home or in the gym);
• intake of vitamins, nutrition adjustment;
• wearing an elastic bandage for the spine;
• entry to the swimming section;
• in the case of the threat of disability - surgical intervention.

A source: http://sovets.net/6748-kak-ispravit-osanku.html

How to correct the posture of a teenager, an adult, a child?

Boasting a good posture may not be many, most hunch, not noticing this. But this does not mean that you have to leave it as it is. It is necessary to make efforts, as to correct a posture quickly, for example, for a week it does not turn out. Ways how to achieve the result:

1. Special strengthening muscular bandages or corsets, they support the back and pulls the shoulders back, not letting you stoop. It is worn under clothes, pleasant to the body, the only thing is that you should not wear it too long, because muscles will get used to external support, become relaxed and will not be able to perform the necessary function.
2. Massage. The number of procedures is prescribed by the doctor, or if the finances permit, then you can walk in pleasure.
3. Get a chair-saddle for your back. The principle of saddle on horses, you are in such a position that it is not possible not to keep your back properly, while the pressure on your back decreases.
4. Exercises for the back. The most effective method, since performing them regularly, the effect will be the longest in comparison with other methods.

Best exercises for back to correct posture at home

• Lie on your back, hands spread out with your hands palms down. Bend your legs to your knees, pressing your heels against your body, you need to bend the chest as much as possible while inhaling, but without lifting the body from the floor. Exhale, returning to the starting position. Repeat about 10 times.
• Sitting at the desk you can stretch, turning in different directions. Perform as far as possible.
• One of the best exercises. Lie on your stomach and tear off the floor with your hands, feet and head, lock in for 10 seconds. As you develop skill, increase the time.
• Tie your fingers behind your back and bend your back, then lift them up, stretching. Do 5-10 approaches.
• Place a bag of croup on the head and lean your back against the wall to fix the posture.
• Lie down on your back, imitate bike riding with your feet, and place a long object in place of the helm, which you need to lift and lower on your chest.
• Back to the floor, bend your knees and rise to them and arms outstretched. In this case, the body must be strictly parallel to the floor.
• Stand on all fours, alternately stretch your legs and arms (right arm forward - left foot back).
• Standing on your knees (closed legs), raise your hands up. Put your hands on the floor and press your breasts in your knees, as if doing a bow. Perform slowly, fixing the positions for a few seconds.
• Lie down on his back, bend his knees, resting his feet. Hands stretch along the trunk, and without lifting them from the floor, raise and lower the pelvis.
• Exercise "kitty" - to bend your back, lifting to the top of the ass, then your head.
• Lie down on your stomach, take the stick by the ends, lift it up, lower it to the buttocks.
• Exercises for correcting the posture are many, correcting the curvature can be almost every second, most importantly, allocate time for this.

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

In addition to the exercises, you will need to change your behavior and movements in different situations: how to sit properly, lift weights, sleep, and more.

Tips on how to get rid of stoop and keep a good posture

1. Choose the right pillow. Lying on her, the head with the spine should form a straight line. A good pillow will help you get rid of the bags under your eyes and prevent early wrinkles on your forehead.
2. In the kitchen, prepare to sit. Do not bend down while standing, when you need to clean or cut something, you can do it perfectly on a stool at the table.
3. If you carry weight, then wear in one hand, alternating with another, but not in both, as many believe. We need to correct bad posture, and not even worse.
4. In the evening after a hard and stressful day, lie down on the bed and lay, folded from the towel stick under the waist. Many will understand this method, who has a bad backache in the evening, if you lie on your back.
5. Very useful swimming.Floating, you yourself do not notice how to form a posture. Muscles rest and strengthen.
6. Instead of bending, squat. If you need something to lift or pull, then do it first squatting, take the thing you need and climb with it strictly vertically.
7. Sitting on a chair, tilt anglefrom the knees should be about125 degrees.
8. Must be wornlow-heeled shoesto reduce pain and tension in the back.
9. When you stand, then putfeet shoulder width apartto distribute the weight evenly.
10. In addition to the back, it is important to remember about the neck, as often people with incorrect posture go forward, pushing their heads forward like a duck. Do exercises for the neck in place with other tips.

Remember that correcting your posture and making it correct takes time, you should not stop doing exercises after system development, since our muscles have properties to atrophy from inactivity.

A source: https://www. LadyWow.ru/nashe-zdorove/kak-ispravit-osanku.html

Exercises for straightening and correcting posture in adults at home, exercise therapy in the curvature of the spine

Curvature of the spine and deterioration of posture is quite common.

Many underestimate the seriousness of this problem when faced with dangerous consequences for the musculoskeletal system. It is important to recognize and eliminate it in time.

You can do this with a special set of exercises that you can do at home.

Benefits of gymnastics in the presence of a curved spine

To correct posture, most people resort to different methods, which sometimes are very expensive, but they do not bring the expected result.

However, there is a way that gives an excellent effect at home - it's gymnastics.

If you perform special exercises on a regular basis, then very soon you can achieve positive dynamics.

When the gymnastic complex is performed, the back muscles are significantly strengthened, which allows them to support the spine in the correct position.

If there is a stoop, then the emphasis should be on exercises that tighten the muscles of the upper back. If there is lateral distortion, then a special complex is required for this.

It allows you to stretch the muscles. Many exercises are aimed at rounding out a pronounced defect.

Curvature of the spine can be of several types

The lumbar spine is strengthened simultaneously with the muscles of the press, which are antagonists.

Curvature of the thoracic zone provides not only strength training, but also stretching, which has a beneficial effect on the spine. Since men are more enduring, they should perform more approaches and strengthen their back with dumbbells weighing more than 5 kg.

Women are shown fewer repetitions and weighting is not more than 2-3 kg. The same observation applies to children as to the weaker sex, except for the use of dumbbells.

Yoga with curvature of the spine

Yoga with a similar ailment consists of exercises that have a beneficial effect on the condition of the muscles supporting the back.With a regular repetition, after a month you can observe positive dynamics. Universal complex for various types of curvature:

• The pose of the triangle. Stand upright, legs are parallel to each other at a distance of half a meter. Next, unfold the toe of one limb and, stretching your arms out to the sides, reach for it, making a smooth lateral slope. In this case, the back can not be rounded, the fingers of the hands look in opposite directions. Hips do not change their position. Hold in this position for 60 seconds and repeat on the other side.
• Pose of fish. Take the position lying on your back and, bending your knees, grab your ankles with your hands. Bend the thoracic spine and rest on the floor. Stay in this position for about a minute. Then relax and repeat.
• Pose of cobra. Lie on your stomach and bend your arms in the elbows so that the brushes are under your shoulders. Bend your back. If there are painful sensations, then do not immediately extend your arms to the end. Hold for a minute. Relax and repeat.
• The twist. Sit and stretch your legs, one of them bend at the knee and, stepping over it through the other, leave in such a position. The foot stands on the floor completely. Turn the case in the opposite direction and place the palms in front of you. Hold for 30 seconds and do in another position. Repeat 2 times in each direction.
• Pose of onion. Lie on your stomach and pull out the limbs in opposite directions. Then bend your legs in your knees and grab your ankles with your hands, while your back is bent. Hold for a minute and relax.

Yoga helps with various types of curvature of the spine

Physiotherapy

Provides a universal complex, which includes exercises that improve posture with lateral curvature, concave back and stoop:

1. Sit on the rug. Bend your knees and, with your arms straight, put them on top, slightly deflect your back, without rounding it. Hold in this position for 30 seconds. This exercise is especially useful in chest contortion. The number of repetitions is 5. To enhance the effect, you can use a small ball. First it should be placed under the shin, and then on the socks and repeat the exercise.
2. Take the initial position on the back and grasp the knees with your hands. Roll from this position to all parts of the spine, slightly rounded back. Only 30 times.
3. Lie on your back and stretch your legs. One of them bend in the knee and lead to the floor, with the head turned in the opposite direction. Hold for 15 seconds and do the same with the other leg. Only 3 times with each limb.
4. Lie down on your back, bend your knees. Deflect the lumbar spine as far as possible. Only 15 repetitions. Shoulders can not be torn off the floor.
5. Standing on all fours, bend and round your back, lingering in each position for a couple of seconds. This exercise is useful for problems with the lumbar region and with a concave back. Only 10 repetitions.
6. The starting position, as in the previous paragraph. It is necessary to pull one hand forward, unfolding the body. Then change the position and repeat 5 times on each side. Exercise is effective in lateral bending.

LFK perfectly strengthens the muscles of the back

Physiotherapy exercises to correct posture - video

Morning exercise for correcting the posture in the curvature of the spine

Morning exercise to strengthen the muscles of the spine involves the use of dumbbells. To do this, you should put your feet on the width of your shoulders and take the weights in your hands. It is enough for 1 kg for women and 3-4 kg or more for men.

The legs should be located on the width of the shoulders. You should gently crouch down, leaving the spine in a straight position. After lifting the body, hands with dumbbells go up, and when lowering to the shoulders.

This simple exercise should be repeated every morning for 10-15 approaches.

Morning exercise allows you to maintain the muscles of the spine in tone

Morning exercises to strengthen the muscles of the back - video

Exercises with equipment for adults

Complexes with additional equipment allow you to carefully work out the muscles of the back.Exercises with a stick help to strengthen the spine and give it the right position. This complex is used for various types of curvature:

• Stand up straight. Raise the stick up, holding it with both hands. The distance between the brushes is about half a meter. Cross your arms, rotating the stick then to the left, then to the right over your head. Exercise for a minute.
• Put a stick in front of you about a meter so that you can take it with outstretched hands and keep your back in a straight position. The upper part of the case is parallel to the floor. Hold the pose for a minute.
• The starting position is the same. Hold a stick over your head. The distance between the brushes is not more than half a meter. Stepping one foot back, putting it on the toe, and maximally straighten. The same thing to do on the opposite extremity. Do not bend your hands. Only 10 repetitions. Instead of a stick in this exercise, you can use a tape.
• Take the stick from behind so that the back flexes slightly. Do slow slopes of the hull, taking your hands off the equipment back as far as possible. Only 10 repetitions. In this exercise, you can also replace the stick with a tape, wrapping it around the brush.

Exercises with a stick allow you to effectively work out the muscle corset

The exercises with the roller allow to effectively strengthen the muscles of the back and eliminate the clamps. For this, the following complex should be performed:

1. Lie on your stomach and put the roller under your hips. The support is one arm bent at the elbow. Another pulls the leg by the toe, bending it in the knee. Hold for 15 seconds, change position.
2. Lie on your back and put a platen under the thoracic and cervical section. Raise the buttocks from the floor, the legs are bent at the knees, hands rest on the elbows. Hold for a minute and return to the starting position.
3. Lie on your stomach and put the roller under your hips, bend your arms in the elbows and rest against them on the floor. You need to keep your back straight, straining your muscles. It is advisable to stay in this position for about a minute. Then take a break and repeat 2 times.

The exercises with the roller help to correct the posture

To strengthen all the departments of the spine, there is a very effective exercise with an expander. To do this, you need to catch it by the feet, which stand on the width of the shoulders and behind the neck.

The back should remain in a straight position. You should slowly bend and unbend, feeling how your back muscles work. Total for 30-35 repetitions.

This exercise is especially effective in cervical and thoracic bending, as well as stoop.

The expander can be supported by hands

Very useful lessons on fitbole. It is especially effective to pump on it muscles of the back and the press.

To do this, take the position lying down and put fitbol under the legs, one of which must be bent at the knee and pulled closer to the elbow of the opposite hand, as if twisting the body.

Make 10 approaches. Then change the position.

Fitbol allows you to work out the muscles deeper

Exercise for the back muscles with support on the wall is the smooth rolling of the fitball on the spine during the squat.

Do not go down to the end, but only to the point where the legs are at an angle of 90 degrees.

In this case, you need to stay for a few seconds and continue to execute.

Exercises with fitbol allow you to stimulate the circulation in the spine due to the soft load

The technique of Dr. Bubnovsky

The technique of Dr. Bubnovsky consists in the smooth and slow execution of all exercises that have a beneficial effect on the muscles of the back:

1. Stand up against the wall with your spine and snug against the surface with your heels, while standing on your toes. Pull your arms up. Hold this position for a minute. Exercise allows you to stretch the spine. It can be performed without a wall. But with all the muscles must be tense.
2. Stand on small balls with your feet and grab the crossbar with your hands. Slowly crouch in this position 15-20 times depending on physical fitness.
3. Put a medium-sized ball under the thoracic spine and lie on your back. The head rests on the floor. It should be thrown back. Hold in this position for 30 seconds. Such an exercise perfectly copes with the stoop and curvature of the thoracic region. It can be performed without the ball.

Prophylaxis of curvature of the spine

Exercises to strengthen the muscles of the back serve as an excellent prevention of curvature of the spine. If you perform this complex regularly, you can not worry about the appearance of stoop and other similar defects.

• Stand on all fours, resting with hands and knees on the floor. Hands and feet at a distance of shoulders. Slowly round the back in the thoracic and lumbar region, then gently flex. Exercise is like a wave movement. Repeat only 10 times.
• The starting position is the same. You should slightly bend your back, taking your straight leg and head back. Hold for a few seconds in this position, do the same on the opposite limb. Only 15 repetitions.

Exercises for the formation of posture must be performed daily. Hanging on the bar interferes with the development of scoliosis

Contraindications and possible harm

Exercises in the curvature of the spine should not be carried out by everyone. Of course, the main warning is pregnancy.

Also, do not engage in people who have a hernia of any department of the spine.

With caution, it is recommended to approach the performance of exercises for people with high blood pressure and back pain of unknown origin. Heart failure is also a contraindication.

It is not recommended to vary the exercises independently. It is necessary to observe the technique and the number of repetitions, otherwise you can get injured or aggravate the situation.

When curving the spine, do not make sharp movements, as well as manipulation, which are aimed at rapid changes in the position of the spine. All exercises provide for smooth repetitions.

Any sharp change in the pose can only bring additional pinching.

Exercises to correct posture are the main technique for returning the spine to the correct position.

In the presence of pain and considerable discomfort, you need to choose other, more appropriate exercises.

A source: http://lechenie-simptomy.ru/uprazhneniya-dlya-osanki-v-domashnih-usloviyah

How to straighten the posture with exercises at home?

Correct posture is not only a beautiful and graceful gait, but also one of the factors that warns about the development of any diseases of the spine.

In many cases, as a rule, people do not pay enough attention to their posture, only in cases when there are pains, which indicates the presence of problems.

Therefore, it is better to take care of your health in advance than after some time to face serious problems.

Why is it important?

Unfortunately, in our society many underestimate the posture and do not give it the necessary attention.

Although it can have a direct effect on the internal organs of man.

You ask why so? The fact is that our internal organs can function properly only if they receive the right blood supply.

As is known, there are 26 vertebrae in the spine and if one of them contracts, the person begins walk, sit, as a result of which blood supply is disrupted and problems with internal organs.

Loss of growth. This is due to the fact that a person is constantly hunching and at the same time straining his muscles.

Intervertebral discs are compressed, their nutrition is disturbed, as a result of which, during sleep, a person can not regain his lost growth.

Therefore, follow the posture is from adolescence, as there is a chance to grow by another 15 centimeters.

Your mood also depends on your posture. Have you never noticed that cheerful and smiling people rarely walk with a wrong posture.

The fact is that with a poor posture a person gets tired more quickly and he has to apply twice as much effort to accomplish this or that task.

How correctly to keep a posture?

Proper gait and beautiful posture can tell a lot about a person. In our society, a self-respecting person will not allow such aesthetic flaws as lowered shoulders, stoop and hanging relaxed abdomen.

All this testifies either to the laziness of man, or to the inability to behave. Therefore, a person who wants to achieve success in work, must be sure to follow his posture.

After all, a good bearing testifies to self-confidence, success and enthusiasm for sports.

1. The back should be flat, do not try to bend it out, so that it does not appear that you have a stake inserted behind you.
2. Try to straighten your shoulders, do not try to raise them too high.
3. Watch your head, it should continue the line of the spine. Do not bulge your head forward and do not turn back. Raise your chin slightly and look straight.
4. Do not forget about the abdominal muscles, constantly keep them in suspense.
5. As in standing, so when walking, straighten your legs.

A set of exercises for proper even posture at home

First you need to strengthen the spine:

• Take the position lying on your back, straighten your arms to the sides and try to raise your head while straining your neck muscles. Simultaneously try to stretch the socks as much as possible. Be in this position for about 10 seconds. Do 5 repetitions with an interval of 30 seconds.
• Sitting on a chair, start your hands behind your head, try to bend your back as much as possible, counting to 5 - relax. Do five such repetitions.
• In the standing position, start your hands behind your back and make a "lock while trying to strain your hands. Then relax and again strain, do 10 such repetitions.
• Lie on your back, straighten your arms along the trunk and try to lift yourself up with your back muscles. Do not lift your legs from the floor and do not bend at the knees. Hands can support the torso lightly. Hold your breath at each lift. The number of repetitions is 5-10 times.
• Turn over now on your stomach, grasp your ankles with your hands and try to reach your feet as close as you can. In this case, the body must be strained like an onion. Hold in this position for a couple of seconds, then relax again. Do 5-10 such repetitions.
• Lie on your stomach, hands straighten along the trunk, legs bend at the knees and lift the pelvis as high as possible. Be in this position for about 10 seconds, then relax again. Repeat this exercise 5-10 times.

Let's start exercises for posture

All these exercises are very easy to perform and at the same time very effective. For their implementation, it will not take much time and special conditions.

The only thing you need to take as a rule is to carry them out regularly, only then you can achieve the desired result.

If you still go to the swimming pool at least once a week or do aqua aerobics, then in a short period you will see good results.

Be sure to perform the exercises in front of the mirror. This will help you control whether you are driving correctly. Do at least 10 repetitions of each of the exercises below.

• In the standing position, first lift the left shoulder, hold it for a few seconds, then lower it and lift the right shoulder.
• While performing this exercise, keep your back straight and do not lift your shoulders. And now smoothly take both shoulders forward, then back.
• Put your hands behind your back and, without bending them, raise your hands as high as possible.
• Take a breath and simultaneously draw as close to the scapula as possible, while pulling in the belly and slightly bend back. When exhaling, take the starting position.
• Sit on a chair, straighten your hands up, connect them to the lock and, bending your arms at the elbows, lead them by the shoulder blades. After a couple of seconds, go back to the starting position.

Chair for correct posture

Nowadays, most of the population works at the computer, besides, it has become an indispensable part of our leisure.

For some, giving up a few extra hours of sitting at the computer is a big problem, although everyone knows that the excessive sitting behind this device can greatly spoil not only our vision, but also posture.

To at least somehow reduce the load on the spine and thus not to damage the posture, first of all you need to pay attention to the chair on which you spend most of your time.

And so, a simple chair or a chair here is indispensable.

The chair with the back of the orthopedic form that will repeat the bends of the back is best for you.

Be sure to pay attention to the fact that the back of the chair is attached to your waist, only then you will be able to reduce the load on this part of the body.

Choose an upholstery chair from a hygroscopic material, as it absorbs moisture and does not stick to the fifth point to the chair. Adjustable armrests will reduce the strain and tension in the cervical spine and shoulder area.

A source: http://myadvices.ru/kak-vypryamit-osanku-pri-pomoshhi-uprazhnenij-doma/

Exercises to correct posture in children at home and in the gym

Hello, dear friends. This article is for those who are looking for wellness exercises to correct posture in children and adolescents.

You will learn the rare properties of such techniques, as well as what complexes are suitable for performing a home, whether it is possible for a teenager with a pathology of the spine to practice in the gym.

Causes of curvature of the spine

The reasons for the curvature of the trunk in adolescents vary widely, including inattention of parents. Say it is not so?

The child sits at the computer for hours, has a weak muscular corset, walks a little outside, so he has a visible violation of posture.

When the muscular corset is inflated, the children have:

• - straight, slender body;
• - a tucked up tummy;
• - a developed, strong chest;
• - Allocated, straight shoulders, located on the same level.

You can check for yourself how the spine is right with your son or daughter. For this, measure the distance from the 7th cervical vertebra to the lower corner of the right, then the left scapula. These distances must be equal. If you notice a difference, sound an alarm, immediately consult a specialist!

Which is better: correction or prevention

Treatment of the pathology of the spinal column should be carried out in a complex manner.

The first thing the doctor prescribes is medical gymnastics.

After a well-mastered technique of medical procedures, it is possible to continue occupations at the home designated by a specialist.

To the schoolchildren disappeared problems with the bearing, it is best to enroll in the pool. Swimming often eliminates back problems.

You will say: there is no time! It is better to find time for prevention than to spend it on long treatment.

Technique for correction of posture

The correct state of the trunk needs to be formed from early childhood, but you can correct the curvature at any age, the main thing is not to be lazy neither parents nor children.

The simplest complex can be performed together with the childsitting on a chair:

- remove the spatula, hold it for 5-7 seconds, relax;

- spread your hands to the sides, take them back, so that the shoulder blades again become close, hold the seconds 5-7, relax.

Complex in the supine position:

• - tear off legs one by one from the floor by 15 cm;
• - Twist the "bike" starting from 20 seconds;
• - lift both feet at once, hold for 5-7 seconds, relax;
• - hands clasped behind your head, clasp, then raise your head, helping with your hands. Try to touch your chest with your chin;
• - lying on your side 10-12 times lift a straight leg. Turn to the other side, repeat the motion;

• - lying on your stomach, raise your straight legs higher;
• - lying on your stomach, lift the upper part of the trunk.

Repeat all actions 6-8 times, alternating tension with relaxation. You strengthen to yourself and the child the muscles of the back, abdomen, thorax, which means that the back will become straight, the stoop will go away.

When a teenager sees the first results, he himself will strive to engage in physical education. And this is a great happiness for parents.

Scoliosis is treated for 2 months

If a scoliosis is found, then a doctor's consultation is needed, because this disease has several degrees, each of which is treated in its own way.

But here again, do not despair, persistent studies will take this misfortune. Watch the video, here it is shown how to train teenagers.

You can say that classes take place in the gym. Note how many therapeutic exercises you can do anywhere, for example:

• push-up from the floor,
• arched back, standing on the floor on straight arms and legs.

Anna Kurkurina with pleasure will show not one medical complex. On the example of a teenager named Nikita, many boys and girls will clearly see that the most curved vertebral column can be leveled.

Your child's posture will improve, and scoliosis will recede, if he daily performs the following action: attach a stick to his back at the shoulder level, let him grab her with his hands, then go around the house how much please of course.

Exercises to correct posture at home

Look at another video and you'll make sure that at home you can also remove the curvature of the spine.

Scoliosis is not enough to be treated with physical procedures and massage. Parents should include other recreational activities:

• walk daily outdoors
• temper
• to consume with food minerals, proteins, vitamins.

Buy your child a comfortable bed and corset

Buy an orthopedic mattress for a child, pick up a corrector for the back.

Choose a corrector made of a "breathable" fabric with elastic plates. It provides unloading of the muscular corset and vertebrae. To wear for a long time this subject of correction is not recommended, so as not to weaken the muscles of the back.

Corsets - it's convenient, but it is better to do with your son or daughter an exciting exercise and swimming.

A source: http://anisima.ru/osanka-u-podrostkov/