How to level the posture and shoulders?

How to restore your posture at home

Beautiful posture is a real decoration for every person. Therefore, thousands of people are concerned about the problem of how to restore the posture at home.

Plus to all owners of a stately posture it is possible not to be afraid of diseases of a vertebral department.

In any case, the risk of developing inflammation in this area is minimized, in contrast to people who do not give proper posture.

In most cases, people become interested in restoring posture only after the onset of pain. I'm glad that you can restore your posture at any age. You always need to focus on the severity of the deformation. In some cases, the recovery takes more than one year.

How to check your posture at home

Mirror is the best assistant. If you see yourself in the mirror sideways in full growth, it becomes noticeable, if deformation of posture. Not everyone succeeds in objectively evaluating themselves, therefore, the opinion from outside will help to get reliable information.

In order to check whether you are the owner of a level posture, you should approach any wall and lean back against it.

And do it so that the points of contact are: heels, legs and back. Next, you only need to feel what part of the body touched the wall of the first.

A healthy posture in those who touched the buttocks and shoulders at the same time.

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How to level the posture at home

An important role in maintaining proper posture is played by abdominal and back muscles.

That is, sports should become one of the main components of each person's way of life.

However, the lack of finance or free time to visit the gym often leads to sad consequences.

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This problem is easily solved. There are many exercises, the regular implementation of which will have a positive effect.

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You should always start with a lightweight gym, which is aimed at warming up the muscles and preparing for the upcoming load.

• Alternate lifting of shoulders in a standing position. At this time the hands are lowered along the body.
• The starting position is the same: the shoulders are pulled back, then forward.
• Next, you should awaken the muscles of the arms and trunk. This is facilitated by turns with the dilution of hands or slopes in different directions. After that you can go to walking, easy running and jumping.

The focus of the following exercises is focused on restoring the back muscles, thanks to which you can hope for an excellent result in the form of a beautiful posture.

• Starting position: legs together, arms along the trunk. With a show of hands, you need to take a deep breath. On exhalation - deflection back. The next breath is followed by a forward tilt with a rounded back. Hands and head are at the bottom. On exhalation, you must return to the starting position. The optimal number of repetitions is 6-7 times.
• Starting position: stand on all fours. We must ensure that the spine straightens in one line. Then we make the deflection as low as possible. You should stay in this position for a few seconds.
• Starting position: lying on stomach, hands along body. In such a position to promote maximum relaxation of all muscles. Then simultaneously raise the head and legs. If the exercise is done correctly, there will be a feeling of tension in the muscles of the neck and back.
• Exercise the bike. Lying on your back you need to simulate a ride with your feet. Hands at this time are occupied by a rudder - a long object, which needs to be raised and lowered.
• A guaranteed option is a horizontal bar. You need to give him a few minutes a day.
• The starting position: the legs are shoulder-width apart, the arms are bent at the elbows, and the palms are attached to the shoulder blades. Several times it is necessary to reduce - to grow elbows.
• For this exercise, you need a compact object. The bottom line is shifting it from one hand to the other behind your back. And you need to do this so that the right hand was at the top, and the left one below, therefore, the transfer is carried out through the right shoulder. After manipulating the right side, you need to change your hands.

How to level the posture at home? The easiest option is to exercise with a book. First of all, you need to straighten up and try not to slouch. To do this, it is worth sticking to the wall and remembering the position.

Then put on your head any book. And with her on her head try to make a couple of steps. After several workouts, you can complicate the task, for example, the usual walking around the room to replace the descents and climbing the stairs.

An alternative to the book is a bag of sand.

Helpful Tips

Physical stress is not a salvation for everyone. One is hampered by laziness, the labor schedule of others is packed to capacity, and it is not possible to allocate spare minutes for gymnastics. Therefore, for them, the question of how to make the posture straight is acute.

• A man spends most of his life in a dream. That's why you need to ensure yourself a comfortable sleep. Care must be taken to choose a pillow. The optimal option is achieved if the spine and head are on the same straight line.
• It is strictly forbidden to sit cross-legged. Fans of this position will have to face the curvature of the lower part of the spine.
• Housewives are encouraged to reduce the incidence of standing inclinations. For example, cleaning vegetables is much more convenient to produce sitting at the table.
• During walking, you should monitor the position of the body: the stomach should be retracted, and the shoulders relaxed, the chest is directed forward.
• It is advisable to enroll in the pool. Swimming has a beneficial effect on posture.
• It is necessary to limit the time of wearing shoes with high heels.
• If the work involves a sedentary lifestyle, you should periodically take breaks during which to perform several simple exercises: spinning and lifting the shoulders, turning the trunk, walking. Useful and different sipping.

Alternative options

• Medical corsets and bandages. Their goal is to support the muscles of the back, while maintaining the correct position of the body. In the corset or bandage, a person can not stoop, because the shoulders are pulled back. However, this option is suitable only for those who have obvious violations of posture. Otherwise wearing a bandage will lead to a weakening and atrophy of the muscles. That's why before buying you need a doctor's consultation. In addition, it will help to choose the ideal option among a wide pharmacy range.
• Massage treatments will have a healing and restorative effect. You should carefully consider the choice of the master, because the effect is guaranteed only with a professional approach.

• All means have been tried, and nothing has helped?
• Are you in constant pain?
• Suterness became your distinguishing feature?
• And now you are ready to take advantage of any opportunity that will give you the long-awaited well-being!

A source: http://lechuspinu.ru/osanka/kak-vosstanovit-osanku-v-domashnix-usloviyax.html

How to straighten the shoulders to overcome stoop? Exercises, recommendations and feedback

Sedentary work spares the spine and we can see this every day - stoop, pain, stiffness of the movements disturb many - from schoolchildren to pensioners. How to straighten the shoulders and return your back to normal? In this article we will give you many useful and simple exercises that will help you maintain your spinal health.

A complex approach

You must remember that the shoulders are not a separate part of the body, living their life. It is a component of the musculoskeletal complex, which unites the neck, ribs, shoulder blades and directly shoulders.

Let's remember the school biology, namely the section of anatomy. The shoulder complex is inextricably linked with the humerus, clavicle, thoracic spine, thorax and shoulder blades.

Due to this we are able to make a huge range of motion in the upper body.

But unlike, for example, the hip joint, which works by the hinge principle, all these bones can perform their functions optimally only due to a complex system of muscles and ligaments.

How to straighten the shoulders, the muscles of which are frozen in the wrong position and cause pain, inconvenience, and also worsen the work of other body systems (primarily respiratory and cardiac)? Get a habit - to regularly perform certain exercises at least once a day. Rare training you will not achieve anything. If you have a sedentary job, then try to find time at dinner, to at least slightly stretch your back.

Correction of posture

Let's start with the simplest. Let this exercise be the very first of those that you will perform for your back health, since it helps the muscles "remember" their right position, the spine to straighten, and generally improves blood flow in this zone.

How to straighten the shoulders with the help of improved posture:

• Become straight and slightly slouch forward. Do not overdo it, because, most likely, you have already taken a position in this position.
• Now straighten up, slightly bending the upper part of the spine. Do not strain your neck or lower back.
• To check the correctness of the exercise, place your thumbs between the shoulder blades and feel the movement of the muscles in this area. Repeat 3-5 times.

Accuracy of movements

How to straighten the shoulders, if you still feel stiff?

Perform movements up and down the blades. It sounds simple, but in fact it requires some skill. Concentrate on the fact that the movement is done with the shoulder blades, and not just move the shoulders.

To do this, be so that you feel comfortable, and move the blades up, but not more than 1 cm. Watch your posture and hold the position for 10 seconds. Then lower the blades 1 cm and wait a little bit again. Repeat several times.

The most effective exercises for the muscles of the shoulders

Straighten the shoulders will help even simple, familiar with the lessons of physical education movement.

For example, torsion with the shoulder joint: stand straight, holding the posture and rotate your shoulders (not with your hands) clockwise 10 times, then against.

Another good exercise is known as the "castle".

To perform it you need to raise your right hand, bend it and put it on the shoulder blade, the left arm at this time bends at the elbow and touches the shoulder blade from the bottom.

Now try to grasp the fingers of one hand with the other. Try to squeeze them as close as possible to the scapula. Repeat by changing the position of the hands.

If your flexibility is not enough to get the fingers of the other hand, take a regular towel and try to grab it.

In any case, act cautiously, not overextending untrained muscles, so as not to aggravate the problem.

After that, you can flap your hands - just with straight hands, and leaning against the wall and bending your hands at an angle of 90 degrees.

How to straighten slouched shoulders

Try to perform such simple exercises on a regular basis:

Stretching of the shoulder: raise the right hand and bend at the elbow, pointing the fingers from the left shoulder to the side, then with the second hand, grab the elbow of the right, and slightly pull it to the left side. Try to slightly increase the amplitude of movement each time, but do not overdo it.

Deflections or cobra posture is a very effective exercise, which helps to straighten the shoulders and straighten the back. To perform it you will need a gym mat.

Lie on your stomach, bend your arms in the elbows and put your hands down at shoulder level. Now slowly tear off the breast from the floor, lifting the scapula upwards, not allowing excessive trough in the lower back.

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Try to move only the middle and upper parts of the spine. From the first time, it is possible that you will not be able to climb high enough.

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Do not rush, after a few days the spine will become more flexible, and then you can safely stretch it.

Now you know how to straighten the shoulders to overcome stoop. Do not forget that the effectiveness of these exercises will directly depend on the frequency of their implementation. And always listen to your body - careless and abrupt movement can give a lot of problems.

Useful habits

The secret of how to straighten the shoulders and take care of the health of the back, lies not only in exercises, but also in the formation of useful habits.

For example, often take breaks during sedentary work and move more - even if it means walking a couple of floors instead of using an elevator.

Many people are helped by a small office trick - to put the printer away from the desktop.

Do not forget that your shoulders are not earrings, so do not let your neck bend constantly, and your shoulders go up to your ears.

If it is difficult to keep the posture, it will not be superfluous to get special lining for the chair that helps maintain the right bend of the spine or special corsets. The latter can be purchased at the pharmacy. They are invisible under normal clothes and with the right selection will help to control the position of the shoulders and avoid stoop.

A source: http://.ru/article/229182/kak-raspravit-plechi-dlya-preodoleniya-sutulosti-uprajneniya-rekomendatsii-i-otzyivyi

How to correct posture at home

Often people do not pay proper attention to their own posture and only when serious health problems begin, take measures to correct it.

The fact is that an incorrect posture affects the spine and, consequently, the internal organs people who experience: increased stress, squeezing or displacement, blood circulation in tissues.

Therefore, an even back is a guarantee of health, as well as beauty and harmony.

Influence of posture on human health

In 2017, nine out of ten people have a habit of crookedly sitting or stooping, which leads to muscle atrophy and posture disorders: stooping, scoliosis, flat, round or round-bent back.

Violation of posture also affects the growth of a person, because certain muscles are constantly strained, there is a deformation of the intervertebral discs and in its full height the person can not straighten.

With an incorrect posture, the loss in growth is up to 15 centimeters.
Correct posture affects even the morale and mood of a person.

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So, people with an even back, and from this and a beautiful gait, more smiling, cheerful and self-confident.

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In this case, not for years, hunched women or men often get tired, experience discomfort, pain, which naturally affects their mood. In addition, visually such people look fuller for a few pounds than there really is. That is why it is important to know how to correct posture without waiting for serious health consequences.

Causes of posture disorder

Experts note two main reasons, because of which the human posture is disturbed:

1. The weakness of the muscular corset, which affects 50% of the population. Previously, people led a healthier lifestyle, walking more often outdoors, and physical work was their first priority. Therefore, the question of how to straighten the posture with special methods was not so acute. A modern person spends a lot of time in front of a computer, and physical stresses, sports receive little attention even in childhood and adolescence. Often parents do not pay attention to the child's habit of hunching and stooping, do not attach importance to the fact that the way of their life is inactive. As a result, these bad habits become stable and lead to weakening of the muscles and violation of posture.
2. Uneven distribution of loads on the spine because of inability to correctly perform certain types of work or even the wrong location of the body when resting.

Thus, the habits of man, the way of life, have an important role in the formation of posture.

Asking whether it is possible to straighten the spine and improve health, if the violations began as early as youth or in childhood, it is necessary to understand that the curvature of the posture is not directly related to violations of the structure of the bones in the spine.

Right habits

To strengthen the muscles and prevent curvature of the spine, experts advise adhering to the following rules:

• The back should be flat, but it's not too much to curve;
• Straining your shoulders, do not try to raise them very high;
• try to clean the stomach, train and keep the muscles in the tension of the press;
• when walking and standing, straighten your legs;
• you need to try to straighten the neck, the head should be held so that it continues the line of the spine and it does not need to be tilt back or protrude forward;
• you must always adhere to the correct fit. The seat is flat and does not pinch veins under the knees. In this case, the height of the chair is equal to the distance from the floor to the thigh;
• sitting down or getting up, you can not make sudden movements, so as not to damage the ligaments or muscles;
• sitting down, head forward and, simultaneously upward, and the neck is relaxed, the spine is aligned;
• You can not sit too long, as the back muscles relax and the intervertebral discs are under load;
• when sitting, you can not put one foot behind the other.

How to straighten the spine at home

Techniques that can effectively correct violations of posture and, in the first place, are gymnastics specialized exercises for straightening the spine, which are performed at home, but the doctor's control in this case all the same is required. The most tested are the exercises for straightening the spine, listed below:

1. Exercise "Cat stand on your knees, lean your hands on the floor and exhale, arch down your back, and with inspiration, cave up. Repeat the exercise 10 times.
2. Exercise "Rifts sitting down, you have to take up your feet in the ankle area, keeping your feet. The chin is placed on your knees. Head tilted back, and then returned to the original position. Repeat this exercise 9-10 times.
3. Exercise, which is commonly called "Cobra" is done lying face down. Standing on your hands, raise your body and throw your head back. Next, return to the starting position and turn to the right, and after that maximally lean to the left. Bending back and, at the same time, up we return to the original position. Then repeat the exercise for the other side.
4. Exercise "Onion initially we lay down on the stomach, bending our knees. Then grasp the ankles with your hands and inhale deeply. As sharply as possible, lift the trunk and legs. Make at least 5 such jiggles, while holding the breath.
5. Exercise "Triangle hands with lowered hands spread apart. Then bend slowly to the right so that tension is felt in the side. Hold the right hand in the area of ​​the right foot for a few minutes.
6. Exercise "Fish you need to lie down, straightened legs and pressing to the floor thigh, shin. Then put your feet perpendicular to your leg and, spreading your hands several times in a row, stretch yourself in one direction or the other. Place the palms under your neck and bring your toes together.
7. Exercise "Vibration lying on the back, lift the heel from the floor by about 1 cm and hold in this position for 10-15 seconds.

Rules for performing basic exercises

Gymnastics helps to effectively straighten the shoulders and straighten the back, provided that it is performed daily for a minimum of 5 minutes. Although almost all exercises are simple, they must be done with certain conditions:

1. Performing exercises to straighten the posture, you need to do them intensely, but combine with the capabilities of your body.
2. Sharp and rapid movements are contraindicated, as they provoke various injuries.
3. You can not try to reach the maximum amplitude of the movements immediately. Perform exercises to straighten the spine after warming up exercises, gradually increasing their amplitude.

Having completed the basic exercises, straightening the spine, you need to pay attention to the deep muscles, which allow to stabilize the back with increased loads on it - this is the so-called rectifiers back.

On how well developed the straighteners of the back, depends on the person's bearing, his ability to keep his balance, to lift heavy loads. These muscles play an important role in the bends and slopes of the body, extension of the spine.

Cave in only until the moment when the lower back feels a slight contraction of muscles.

To strengthen the back rectifiers, you can perform forward tilting with the barbell: the trunk is tilted forward so that it becomes parallel to the floor, while keeping your back straight, without rounding it and bending your knees, and after just a few seconds you need to slowly and accurately straighten out.

Back rectifiers are the basic muscles that straighten the spine and exercises to strengthen them should be performed regularly, but not more often than once a week.
The guarantee of health is comfortable furniture. A modern person spends a lot of time sitting at a computer desk.

Therefore, in order to straighten the posture at home, it is very important to choose a comfortable chair and table, to avoid stress on the spine.

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Ordinary chair for such a long sitting is not suitable, it is preferable to purchase an orthopedic chair with a comfortable back that would repeat the bend of the back and fit snugly to the waist.

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It will help to straighten the posture for an adult or a child with a mattress and a pillow that are properly matched, and you need to adhere to the following simple rules:

• it will not be useful for a very hard mattress - it acts negatively on the spine;
• Choose a pillow that is moderately high and wide;
• for people aged is more useful matress of medium hardness.

Thus, straightening the spine in the shortest possible time - this is quite a feasible task for any person.

In case of need, besides therapeutic gymnastics, massages and orthopedic furniture can be recommended wearing specialized corsets, which will allow both to straighten the back and train the corresponding muscle.

Compliance with these recommendations in combination with moderate and regular exercise will allow you to correct any problems with your back!

A source: https://MoiPozvonochnik.ru/osanka/kak-vypravit-osanku

What is the posture and how to make it beautiful

Violation of posture inevitably happens in everyone, and this is associated, as a rule, with uneven load of the back muscles and non-observance of occupational and recreational health. You can correct the situation by regularly performing simple exercises, but sometimes you may need to wear a corset and visit the massage room.

No matter how busy you are, you will have to find time and money for this, because correct posture is the guarantee of health not only of the spine, but of the internal organs. For the sake of well-being and working capacity, and also for the sake of beauty it is worth trying!

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Ideally, the muscles of the trunk support the internal organs and the spine in a position where the skeleton is symmetrical, the breathing is uniform and deep, and there is no stiffness in the neck and limbs. A healthy spine has two natural troughs to the front (lordosis) in the neck and waist, and this deflection is not greater than the thickness of the palm.

Posture, or physiological manner of holding, each person has his own, with the imprint of his way of life and character.

And yet you can always distinguish in it the following types:

• increased deflection in the lower back and neck, head dragged forward;
• round back in the scapular region - kyphosis;
• narrow chest, forwarded shoulders and protruding shoulder blades - stoop.

In addition, there is still a scoliotic posture - the asymmetry of the body, caused by a constant contraction of the muscles on one side of the spine and stretching from the other.

Scoliotic posture is not a scoliosis, in which the vertebrae begin to rotate gradually around their axis, turning spinous processes toward curvature.

However, even without being a disease of the spine, it does not bode well - there are muscle pains.

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The load on the joints on one side of the trunk increases, which can trigger arthritis.

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Digestive organs - liver and gall bladder on the right or pancreas and spleen on the left - receive a load, pain in the diaphragm and arrhythmia of the heart are possible.

The consequences of stoop and round back appear in the form of superficial, weakened breathing, reduction in lung volume, excessive pressure on the stomach and neck pain and shoulder area.

The latter arises from a disproportionate load on the muscles, ligaments and vertebrae of the cervical and thoracic departments of the spine, the first symptoms of which are not pain, but burning and tingling in these places.

Popular reasons are considered to be a long-term wrong position of the body - standing in the workplace, sitting at a table, behind the school desk.

Actually, the violation of posture in children occurs in the first years of school, but in adults there is a whole range of reasons:

• myopia - the neck is stretched out, shoulders are slouched;
• work in front of the monitor, which is located below the line of sight;
• long reading and watching movies in the so-called banana posture - bent back, head at the ready with the shoulders, resting on the coccyx or sacrum;
• fatigue in a standing position - the back is rounded, shoulders are lowered;
• the habit of standing with one foot on one leg, sitting, picking up your legs or throwing your foot behind your leg - develops a scoliotic posture;
• atrophy of the muscles of the back, press, weak legs;
• depression (illness);
• long (months, years) depressed state - "posture of a loser
• injury of joints, ligaments, muscles - the habit of avoiding certain movements creates a block;
• ideomotor amnesia is also a consequence of trauma, stretching, injury, but enslavement occurs at the unconscious level, the brain commands to isolate a particular muscle from impulses;
• an unsuitable surface for sleeping (too soft for obese or too hard for thin people);
• the habit of carrying a child on their hands - the scourge of all young mothers, causes not only a violation of posture, but also the displacement of vertebrae, jamming and other troubles.

In fact, you could continue the list yourself, catching the trend: posture suffers from static (constant) muscle tension in an uncomfortable pose and from the weakness of the muscular corset.

Correction and prevention of posture go hand in hand with care of vision and sleep, active rest, physical education.

Getting the right position of the spine is not easy, given how many conditions work against us in this matter.

Realizing the need to straighten our back, we usually focus on exercises that should help strengthen the muscles, but this is not enough.

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Both violation and correction of posture are influenced by several main factors.

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To correct your posture, take care of the following:

• provide yourself with comfortable furniture and an ergonomic workplace: adjust the height of the seat, the level of the computer monitor, connect a convenient headset;
• sitting down, sit on the edge of the chair, rarely lean back, hold steady;
• wear high heels only as necessary, also do not go constantly in shoes on a flat sole - the optimal heel height of your daily shoes should be about 4 cm;
• choose a mattress, suitable for you by weight - soft (your weight is 60 kg or less) or hard (70 kg or more);
• wear eyeglasses with dioptries no less than necessary, do not overwork your eyesight;
• check the wardrobe - do you have any linen, jackets or coats that squeeze the chest and shoulders ?;
• wear a bag alternately on both shoulders or go with a backpack.

Relax muscles and tone the body will help self-massage, rubbing with a rough towel, hardening with water. These measures are especially good for those who feel very tired and still have no strength to keep their posture during the day.

As for exercises, their choice depends on the type of violation of posture. With a stoop, choose exercises for stretching the pectoral muscles and hands with a gymnastic stick, swing the press and the muscles of the legs.

If you have a round back, the hyperextension of the back ("the press on the contrary" - lifting of the upper part of the body lying on the abdomen) in combination with the breathing exercises will function perfectly.

Scoliotic posture will correct the exercises, alternating tension, relaxation and stretching of the lateral muscles of the whole body: lifting dumbbells, "bar sipping at the wall, hanging on the bar, gymnastics with inclines to the sides, yoga.

Do not rush overexert in the gym. Most of the strength exercises that you need are working with your own weight or light dumbbells about 2 kg each.

Excessive strain and micro-injury of muscles after training can ruin the posture completely, especially if you have not done sports for a long time.

If you want to attend a fitness club, choose a class for yoga, pilates, plastic.

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For children, dancing or martial arts will be the best pursuits, and if your child is not inclined to them, you can resort to trickery and completely abandon the sections. Write the child to the choir or music school by the wind instrument class.

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A supple child's body will be quite sufficient to engage in something related to the development of the chest respiration. Remember that not only ballerinas, but also choristers are famous for their beautiful proud posture.

Take care of your body, allocate each day a time of charge of vivacity, perform simple exercises - and your back will look like a king!

A source: http://mjusli.ru/zhenskoe_zdorove/other/chto-takoe-osanka-i-kak-sdelat-eyo-krasivoj

How to straighten the posture at home

Remarks about the posture we have heard since childhood. Becoming older, we come to realize the importance of finding the spine in the right position.

If we talk briefly about the benefits of proper posture, we can note an improvement in the work of the respiratory and digestive systems, preventive maintenance of diseases of joints and muscles, intensification of intensity of work of a brain, absence of diseases the spine.

Let's try to understand the factors that will help to maintain and correct the posture at home.

Correctly sitting at the table

During sitting, the waist region receives a fairly large load. Most problems with the spine overpower us in childhood.

The reason for everything -incorrect position of the body during a long sitting(for lessons, during work).

Basic rules for prolonged sedentary work for children and adults:

• The feet should stand firmly on the floor. In the knees - a right angle.
• Do not constantly rely on your elbows and forearms.
• The computer monitor should be positioned so that you do not have to raise or lower your chin. The sight is directed strictly in front of you.
• The back of the chair fits snugly to the spine, thereby supporting it, not allowing the person to stoop. It is desirable to be able to adjust the height of the chair, so that you can adapt the workplace to your age and height. The worktop with the adjustment function is indispensable for the schoolboy.
• During writing, do not strongly tilt your head to the left (it is better to turn the notebook). And of course, do not forget that you can not slouch.

We take breaks in work

Many activities involve finding the trunk in one position for a long time (driver, office worker, watchman, seamstress).

The end of the workday is marked by heaviness, fatigue and pain in the spine. Unpleasant sensations are a signal about the development of violations.

Save a spine healthy will help short breaks in work.

The ideal frequency of breaks will be 1 time per hour. It will be enough to get up from the workplace, walk around the room a little, stretch your arms up and execute 3-5 inclines in each direction.

In addition, try every 15 minutes just to stretch your arms up and slightly arched spine. This stretching will help release tension.

With such elementary rules, the postural curvature is not threatened.

Correctly sleep

The main task of sleep is relaxation, rest and recovery of the body. At least 6 hours the spine is in a single position, which means that an incorrect posture in a dream may well become a threat to a healthy posture. Which posture will be correct?

1. During sleep, the spine should receive maximum stretching and relaxation.
2. The natural shape and natural curves must be preserved.
3. The most optimal poses for sleep are "on the back" and "on the side."
4. The mattress and pillow will also be responsible for the quality of sleep and the position of the spine. The choice of these details should be taken with full responsibility.

Sleep on the left side is not recommended for people with a weak cardiovascular system. Suffering from snoring and stopping breathing in a dream should not be carried away by sleep on the back.

Correctly raise and transfer weights

Incorrect lifting of weights takes, almost the leading position in the list of causes of injuries and deformities of the spine. During the lifting of heavy objects compression of the intervertebral discs is observed.

Exceeding the possibilities of the spine will lead to the destruction of disks. Protrusion, hernia, osteochondrosis, violation of posture and pinching of nerves are just a small list of consequences.

A few simple rules:

• There are restrictions in lifting weights by age and sex: men - 50 kg, boys - 16 kg, women - 10 kg, girls and girls are allowed to raise only 10% of their own weight.
• If the meeting with a heavy load can not be avoided, then when lifting it should take the correct position of the hull.It is forbidden to stoop the back and lift the weight due to the dorsal muscles. It is recommended to sit down, grab the load with your hands and rise with the weight due to the work of the feet.Throughout the process, the back should be straight.
• Do not neglect your health. Even if it seems that the bags with products are not heavy, and the house is within reach, try to count how much kg is in your hands. Alwaysdistribute the load on both hands. Brushes with packages unfold palms in front of you, so the load on the spine will decrease.
• Mummies with young children need to be attentive. In the first year of life the weight of the child can already reach 10 kg. Constant wearing of a child on his hands is a direct way to violations of posture.

We use electronic correctors

The electronic corrector is a device that forms a straight posture in a short time. The principle of operation consists in the regular wearing of an almost imperceptible device. A special program will signal you if the spine has taken the wrong position.

As a result, your own muscles come in time with time and allow you to maintain a correct posture. The advantage of the corrector is the convenience of its use and universality. The device is simply fixed on the body or clothing. People can apply the method of any age and physique.

Support and correction of the back corsets

Corset for posture is a fabric product equipped with elastic straps and metal plates. The task of the corset issupport the spine in the right positionduring the time of wearing.

The corrector will not allow you to slouch and round your back, and also perform such a bandage with loads. The corset is not visible under the clothes even in the summer. Posture will be aligned in a natural way.

Active lifestyle

Passive is a harmful factor for posture and spine. The spine needs an active lifestyle. Low mobility will lead to weakening of the near-vertebral muscles, deformation of intervertebral discs and loss of flexibility and elasticity of the spine itself.

A variety of modern types of physical activity will allow you to get carried away by sports to people of different ages, health status and training. Briefly go over the types of loads that solve the problems of the spine and posture:

• Fitness- a technique that helps to improve and strengthen the whole body, to model a figure. Requires a certain level of preparation.
• Pilates- a set of exercises that has no contraindications. The basic principle is to hold the poses for a certain time.
• CrossFit- a set of strength exercises performed with high intensity.
• Workahout- a series of exercises performed on horizontal bars, beams and crossbeams.
• Stretching- A system of exercises aimed at stretching the muscles.
• Swimming- a sport that has virtually no contraindications.

Try to monitor the position of the spine during the day, as straightening the posture at home is much more difficult than preserving it in its natural form.

A source: http://www.spinaiosanka.ru/page/kak-vyprjamit-osanku-v-domashnih-uslovijah

How to correct posture: exercises for straightening of posture at home

I'm sure adults have always told you to "sit flat" or "stop stooping." Well, your mother and teachers were right. However, the correct posture is not only a beautiful sight. Posture affects all health and well-being in general.

Posture influences your mood, confidence, even memory and digestion.

Learn to keep your posture and improve your posture - that's what can change your whole life, physical and mental balance and how others perceive you.

Watch a video on how to test your posture.

How posture affects the different areas of your life

Mood

Improved posture, you will not just begin to look more confident, you will also feel more confident and your mood will improve.

Dr. Eric Peper of the University of San Francisco conducted various experiments with posture to find out how it affects the level of energy, as well as positive and negative thoughts.

And those who walked hunched down, reported on sadness, loneliness and drowsiness. Poor posture also has a direct relationship to stress and depression.

Memory

During the experiment, Peper also found that posture can cause both positive and negative memories. Sitting in a bent position and looking at the floor, the experiment participants recalled the moments when they were helpless, powerless.

And those who sat directly and looked in front of themselves, thought about the inspiring and positive moments in life. Also, correct posture can improve memory in general. Good posture promotes breathing and increases the flow of blood and oxygen to the brain by 40%.

Oxygen is a kind of food for the brain, when it is full, it works correctly and memory improves.

Confidence

In addition to mood and memory, proper posture can also make you self-confident. A study at the Ohio State University showed that if you sit flat, confidence increases.

In this study, scientists divided the students into two groups and told them to sit in different positions when answering various questions of the business questionnaire.

Those who sat directly, simply radiated confidence when answering questions about their qualifications, unlike those who sat crouching.

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From this we can conclude that the thoughts of a person directly depend on the posture, something like "a good mine with a bad game." That is, you can add confidence to yourself, just keep yourself right.

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If you sit and stand properly, your internal organs are located in the right places, which allows your digestive tract to work naturally. Researchers believe that proper posture contributes to certain digestive issues, for example, acidity, constipation and even hernia.

- according to Stephen Weiniger, the author of the book "Straighten - Extend Your Life". In order to improve digestion, walk and sit straight, and also move as much as possible.

Bones and muscles

Correct posture and posture unload the spine and skeleton. Your skeleton is designed to support the body weight in the right position, that is, in a level.

With correctly posture, your bones function correctly, which helps them stay strong and healthy. With an incorrect posture, some bones, muscles and ligaments are in a stressful state.

If the muscles perform the bulk of the work, the bones become weaker, and this also leads to muscle pain, back pain and can even lead to osteoporosis.

Headache

In addition to pain in the bones and muscles, incorrect posture also leads to headaches. Most people, especially those who work mostly sitting at the table, have a posture, in which the head is stretched forward.

Which leads to pain in the upper back and neck muscles. Dr. Adalbert Karaji, an orthopedic surgeon, claims that if the head is stretched forward, the load on the muscles of the neck and back increases by 7 kilograms with each centimeter.

That is, the further you stretch the head, the longer the load on these muscles.

Additional stretching puts pressure on the nerves in the neck and causes the muscles of the neck and back in constant tension, which leads to severe headaches.

Many factors can influence posture. This is obesity, pregnancy, shoes with high heels, too tight clothes, weak muscles, immobility, wrong sitting and standing, and poor working conditions.

Also, if you wear something heavy on one side, for example a heavy case or purse, it makes a negative contribution to the posture.

The mattress on which you sleep, if it does not support the back properly, also affects your posture.

How to straighten a standing posture

• Keep your head straight, do not bulge your chin
• Make sure your ears are in line with the center of your shoulders
• Tilt your shoulders back
• Slightly open the chest
• Keep your knees straight, but not tense
• The top of the head should look at the ceiling
• Tighten the abdominal muscles, but do not pull it and do not expose the hips.
• Spread the weight equally on the toes and heel of the foot
• Breathe smoothly

Ways to improve posture

Now we will tell and show how to correct the posture at home by using simple exercises.

1. Exercises for posture

Focus on stretching the tense muscles of the chest, the front of the shoulders, and the front of the thighs, also strengthen the back, the press and buttocks.

Do these "Exercises for posture at home which you can stretch every morning and even during the day, so as not to sit too long in one position.

We recommend exercises for straightening the posture below, so that you can strengthen the muscles and get a good posture.

Exercises for beautiful posture - video

2. Foam roller

Foam roller is becoming more and more popular, and for good reason. In fact, it perfectly replaces the deep massage of muscles and tissues.

This is very important, as it helps the muscles relax, so that the tension in these muscles becomes weaker.

If bad posture has become a habit for you for many, many years, correcting it can be very difficult if you do not relax those exhausted and tense muscles.

3. Ergonomics

Ergonomics involves changing your habitual environment in order to maintain and improve your posture.

Adding a chair support for the lumbar region is a perfect example.

You can also change tools, work area, chair and table height to improve ergonomics.

4. Limit bad habits

You must understand what "bad habit" means. But we are now talking about not slouching or reading lying down.

Also here you can carry work in dim light, which makes you tilt your head to see better what you are doing and stoop.

Even driving a car in an uncomfortable position can lead to poor posture.

Exercises for straightening the back: complex in pictures

These exercises for straightening the spine are aimed at strengthening the muscles of the upper back and the muscles of the shoulders. It is better to warm up and stretch the strained muscles before the beginning of the exercise with the help of a foam roller. Performing these exercises only 2-3 times will help you improve your posture.

1. Bird-dog

Become on all fours, the weight is distributed equally on the hands and knees. Tighten the muscles of the press and keep the head so that the crown of the head is staring at the ceiling.

Slowly pull the RIGHT hand in front of you and the LEFT leg behind you. Try to do so that the weight is distributed evenly. Slowly return to the starting position.

Repeat for the opposite side. Perform 10 repetitions for each side.

2. Back stretching

Lie on your stomach, your forehead rests on your hands, your elbows look in different directions. Do not tear your forehead from your hands, lift the upper body and legs from the floor by a few centimeters.

Do not forget that you are thinking about how your muscles are stretched and keep your abdominal muscles in tension.

You do not need to lift the trunk and legs too high, there should not be any unpleasant sensations in the back. Repeat 10-15 times.

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Take a pair of dumbbells that fit your capabilities. Keep dumbbells in front of you, palms look at you.

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Lean forward, hanging over the hips, keep your back straight. Tighten the stomach and lift the dumbbells up, to the armpits.

Flatten the shoulder blades, but so that the neck is not tense, then slowly lower your arms. Repeat 15 times.

4. Flight (develop deltoid muscle)

Lean forward, keep your back straight. This time, the palms look at each other, bring the shoulder blades to raise the dumbbells to the sides. Lower and repeat 15 times.

http://blog.paleohacks.com/how-to-improve-your-postur

A source: https://WomanShape.ru/fitness/uprazhneniya-dlya-vypryamleniya-osanki