What muscles form the posture? exercises for posture

Exercises for posture: formation and correction at home

Support and align the posture is possible by performing a set of exercises at home.

Correct posture determines not only the external beauty of our body, but also the level of health.

The rhythm of the life of modern people (working in the office at the computer, lack of mobility, frequent sitting) the fact that we forget about our posture, and remember about it only with severe back pain or the appearance of signs of curvature the spine.

What is posture?

Posture is the standard posture of a person standing calmly, whose heels are folded, and the socks are at an angle of 45 to 50 °.

Posture is a certain position between the muscles, the skeleton, other tissues and the force of gravity, and this attitude is kept and sitting, standing and lying. The backbone lies at the basis of posture restraint.

Correct posture is:

• The angle between the neck and shoulders is more than 90 °.
• The blades fit tightly to the chest.
• The navel is located in the middle.
• Popliteal and gluteal folds are located on the same level.
• Clavicles, lower angles of scapula and nipples on the right and left side are symmetrical with respect to each other.

Advantages of good posture

A stooped or curved back can cause a variety of diseases. Misalignment of the spine often leads to squeezing of internal organs and other problems.

The formation of a correct posture is necessary for:

For the normal functioning of internal organs

The twisted spine can lead to disruption of the cardiovascular apparatus, problems with breathing and in the functioning of the digestive system, the accumulation of slags in the body.

All this is fraught with frequent headaches, increased fatigue, weakening of the immune system.

To increase psychological comfort

A person with a beautiful and even back attracts the views of others, and from this his state of health improves and self-confidence develops.

To create a beautiful image

Perfect posture, light and airy gait, wide-spread shoulders, raised head and a belly drawn-that's what a woman should look like.

Other advantages of good posture include:

• Reduced risk of injury.
• Effective work of muscles - low energy costs to commit actions.
• Prevention of fatigue.
• Good fillability of the lungs with air.
• Improve the transmission of the signal from the brain to the muscles.

What are the causes and consequences of changes in posture?

For the posture should be watched from the very early childhood - it is during this period that the muscles of the back are still weak, and if you do not control their position, then in a few years you can get problems with the spine.

The reasons for the violation of posture in children are:

• Inadequate in terms of weight and height of furniture.
• Long stay in an unnatural position (sitting or lying down).
• Weak muscles and ligaments.

Curvature of the spine can occur in adults because of the following reasons:

• Presence of tumors.
• Muscular dystrophy.
• Diseases of the spine and intervertebral joints (spondylitis, spondylitis).
• Pathology of the endocrine system.
• Damage to the spine.
• Pregnancy.
• Frequent use of shoes with high heels.
• Genetic predisposition.
• Overweight.

Correction of posture at home

Therapeutic gymnastics allows you to adjust your posture disorders, strengthen the muscles of the press, back, normalize the tone, and also form a natural habit of keeping your back straight.

Exercise # 1

Exercise for posture against the wall

The simplest exercise that you can do at home is to take off your shoes and stand near the wall, touching it at 5 points: the nape, buttocks, heels, shoulder blades and calves.

Being in such position for at least 20 minutes daily not only helps the brain "fix" the correct posture, but also check the degree of curvature of the spine (if any).

When pulling the belly, the distance from the wall to the waist should not exceed the thickness of the finger.

Exercise # 2

Exercise with a gymnastic stick

Another fairly simple exercise is walking with a gymnastic stick.

It is necessary to place the stick behind the perpendicular line of the spine and hold it in the elbow bend.

It takes half an hour a day to do this exercise to form a good posture. In addition to the gymnastic stick, you can make slopes and crouch.

Effective training for the formation of posture in children

1. Take the initial position (to become even, feet shoulder width apart). Bend your arms in the elbows and put the brush on your shoulders. Try to keep the shoulder blades, keeping your elbows on the back.
2. Stand against the wall so that the back of the head and shoulders touch its surface. Put your hands on your chest.

   Slowly crouch, not looking up from the wall, then get up.

3. Lie on your back, and place your arms along the trunk. It is necessary to raise your legs in turn.
4. Lie on your stomach and put your hands on your waist. Raise the trunk upward in inspiration, and lower it in exhalation.
5. Take the starting position, and place your hands on your belt. Do circular motions with a basin in different directions.
6. Lie down on his back, legs bend at the knees, and put his hands on the floor with his hands down. It is necessary to lift the trunk upwards, leaning on the shoulder blades.

   Hold in this position for 3-4 seconds.

7. Turn over on the stomach, so that the forearms touch the floor, and the hands were on the same line with the shoulder joints. It is necessary to progninate the back, intensively straining the muscles.

   When doing an exercise, you can rest on the floor with your hands.

Exercises for posture correction

1. Lie down on your back. Raise your head and shoulders so that the body does not move.
2. Lie down on your back. Alternately, pull your knees to your stomach, exhaling. On inhalation, take your leg back.
3. Lie on your stomach. Put your hands under your chin.

   You need to slowly lift your shoulders and head. Then you need to put your hands on the belt, trying to well bend your back and combine the shoulder blades. Then slowly return to the starting position.

4. Become on all fours with an emphasis on the knees and palms.

   It is necessary to alternately raise the left arm and the right leg, then the right arm and the left leg.

5. Become on all fours. You need to bend your hands all the way down, so that the chest touches the floor, then unbend.
6. Walk on the toes and the outside of the foot.

General recommendations for correction

• Do all exercises aimed at forming a good posture or correcting a curved spine, follow a consultation with a qualified physician and develop a personalized treatment program or rehabilitation.
• Choose a course of exercises for posture and the amount of time spent for training, it is necessary in accordance with age.
• Exercises should not lead to fatigue and congestion of the body.
• The formation of a correct posture is facilitated not only by exercises, but also by regular control over the position of the back. So, you can not sit, throwing your foot on the leg, and feet should always be placed on the floor with the entire surface. When walking, you should stretch your stomach a little, and push your chest forward. The neck, head and spine should be on the same straight line.
• The number of exercises and schedule of training is determined by the attending physician. In most cases, experts recommend performing exercises daily (sometimes twice a day - in the morning and in the evening), spending at least 30-60 minutes for training.

Several more sets of exercises to correct stoop and posture correction:

Correct posture is the basis of health and endurance of the body. There is a huge amount of effective exercises for posture, but their effectiveness depends on how regularly and responsibly a person treats to training.

You can form a correct posture, strengthening the muscles of the back and monitoring the position of the spine every minute. To engage in posture is recommended at any age, but the "laying" of the correct position of the spine is carried out in childhood.

Therefore, you should always monitor the posture of children and periodically take them to an orthopedist for advice.

A source: http://muskul.pro/training/osanka

What type of posture is normal

PostureIs the vertical position of the body, which the person takes unconsciously in a relaxed state.

It depends on the muscle tone, the condition of the vertebral joints, the shape of the chest and pelvis.

Posture is formed from childhood and undergoes changes in each age period of a person.

Normal posture will allow you to visually discard up to 10 kg and be younger for several years.

A straight back, straightened shoulders, forwarded chest, a tight belly - it is this position that speaks about the youth and strength of a person.

Slouching the same, you can spoil even the most beautiful and athletic figure.

One of the important elements in the formation of posture is the condition of the spine, because it is the support for all other bone segments. Normally, it has the following bends:

• cervical lordosis- bend of the cervical spine bulge forward;
• thoracic kyphosis- the thoracic part of the spine has a slight bend in the bulge posteriorly;
• lumbar lordosis- the most pronounced bend forward, it is on him that the greatest load is required when moving and standing;
• sacral kyphosis- the fused powerful vertebrae of the sacrum form the posterior wall of the pelvis and have a convex outward.

Normally, the spine is curved only in the frontal plane, that is, from the front to the back. Violation of posture with time leads to a persistent curvature of the spine - scoliosis and other diseases.

What is the correct posture?

If we look at the front of a person with the correct posture, we will see:

• the head is straight;
• at one level are the shoulders to the collarbone;
• the distance between the dropped arms and waist is the same on both sides and has the appearance of a triangle;
• The most prominent pelvic bones are on the same level;
• The ribs symmetrically move away from the sternum;
• the stomach is pulled up;
• legs are straight.

If you look at the person from behind, then the normal posture looks like this:

• The scapula is tightly pressed to the back and located symmetrically;
• the vertebrae visible under the skin form a straight line;
• folds under the buttocks and knees are on the same level.

When viewed from the side, you can see moderately pronounced bends of the spine, a straight thorax and a tight belly. If you mentally line through the crown, the shoulder joint, the most prominent part of the femur (the large spit) and the ankle, it will be straight.

How to check your posture?

To identify the violation of posture can be a simple examination and additional methods. You can see yourself independently using a large mirror.

For this, stand in front of him without clothes, relax and take your usual pose. You need to examine yourself in front, side and back.

Pay attention to the location of the shoulders, clavicles, scapula, the position of the head and the bends of the spine.

Another way of self-diagnosis is to lean your back against an even wall. To do this, stand against the wall behind, take the most natural position and press against its surface. With the correct posture, you will touch it with the back of the head, the whole surface of the shoulder blades, buttocks and heels.

To determine the type of posture more accurately, ask a loved one to take a picture of you in front, side and back. The background should be a wall on which is attached a millimeter paper. In such photographs, the asymmetric arrangement of body parts is clearly visible.

An orthopedic physician can assign an X-ray image in several projections to identify postural disorders. The picture shows the location of the vertebrae and their shape:

What muscles form the posture?

Posture is formed by muscles that have a point of their origin or attachment to the bone structure of the spine.

Deep muscles of the back at rest support the spine in an upright position, and with one-sided cutting either tilt it or rotate in the opposite direction. They are located in the bony canals, which are formed by the structures of the vertebrae. Muscles are attached to the vertebrae, skull, ribs and bones of the skull.

The superficial muscles of the back are larger, attached to the spine and bones of the limbs, and participate in the formation of the body cavities. They are more involved in the movements of the spine, bending, tilting it in different directions and rotating.

Multidirectional action of muscles on the spine and ensures its even position.

Correct posture provides a normal arrangement of organs, which directly affects their function.

Therefore, correct posture is not only a beautiful appearance, but also health.

A source: http://www.spinaiosanka.ru/page/kakoj-tip-osanki-schitaetsja-normalnym

Exercises for posture. What are they?

My respect, ladies and gentlemen!

Today we are waiting for an unusual note, designed to improve the quality of our lives, and we'll talk about exercise exercises for her. Upon reading, you will learn what posture is, why there is a curvature of the spine and most importantly what needs to be done to fix it.

So, sit back, we start.

Spine and correct posture - all you need to know

Honestly, I have long thought about writing an article on this topic or not.

However, as soon as I began to attend such lazy and bad thoughts, the readers of the project began to write to the post office, that it would be good to see articles of a general non-invasive nature, but related to physical activity and exercises.

As examples, the following topics were suggested: exercises for posture, in the office and at home with dumbbells, simple complexes for women and so on, and tyry-pyra. I thought, but it is true, there is practically no such information in the pages of the project. And since

I always try to listen to your wishes and wishes, then I decided to write a test note of a general nature about the improvement of posture and exercises for posture. What has turned out of this, now we will find out.

.

What is posture?

.

From a small age parents tell us - do not be hunch, sit right, keep your posture. But what is this? Let's understand.

Posture - in the physiological sense of the word it is the posture between the skeleton, muscles and other tissues that is held upright (standing, sitting, lying) against gravity. Posture is tied on the spine (his condition), and from the point of view of anatomy the latter has3natural bending:

• cervical;
• thoracic;
• lumbar.

When a person has a correct posture, all three curves are obvious.

The human body consists of8the main bearing joints - shoulders, hips, knees and ankles. They all function optimally when aligned horizontally and vertically.

That's just in this case, and there is a smooth posture. When these connecting nodes "feed the person has a curvature and, in particular, asymmetry of muscles. In order to understand what is at stake, compare the two images.

Corrugation of the bearing joints ...

Correct posture ...

"In the world" there is the following classification according to the types of posture and curvature of the spine, and these data must be taken into consideration when working with weights and drawing up training programs.

Advantages of good posture

The smoothness of the posture is important for good health as well as proper nutrition, exercise and sound sleep. In fact, bad posture is the result of chronic bad habits (including how we do everyday work).

Posture plays a key role in the overall state of human health and the efficiency of its body.

Correct and even posture - maintaining the optimal position of bones, muscles, joints and other tissues of the body, as conceived by nature - i.e.

with maximum efficiency for productivity and human activity.

Correct posture is often called neutral alignment - this is when the body weight is mainly supported by the skeleton, and not by the muscles.

Good posture gives its holder the following advantages:

• reducing the risk of injury;
• preservation of bones and joints and their reduced wear;
• more effective work of muscles - the expenditure of less energy on the action performed;
• prevention of premature fatigue;
• the best neural connections (the best conductivity of the brain-muscle channel);
• Reducing the risk of muscle strain and pain in the lower back and neck;
• larger volume of the lungs - increased fullness of the chest with air;
• proud gait and confident appearance;
• contrasting highlighting on the background of other people;
• greater visual appeal;
• more magnificent bust (women);
• symmetrical proportions of the figure and a more aesthetic physique.

In general, the spine is the foundation and frame of a person, and the condition of internal organs depends on his state of health. Each vertebra is responsible for its organ. The general picture of the connections is as follows.

What contributes to the curvature of the spine and how to resist it?

The main cause of poor posture is a weak muscle tone of the muscles of the cortex and back. Muscles simply can not hold the tension for any length of time. They need to be strengthened, and in this simple exercises for posture help, which we'll talk about further.

In addition, the curving factors include:

• heredity;
• excess weight;
• pregnancy (the fruit pulls constantly forward);
• wearing shoes with high heels.

To get a smooth posture and straighten the current position, you need 2 raw eggs, 1 spoon:

• good flexibility of muscles;
• certain mobility in the joints;
• strong postural muscles (tonic muscles forming the human posture and responsible for the vertical position of the body in space);
• balance of muscles on both sides of the spine;
• constant awareness of their own position and control.

Now let's find out what at the household level contributes to the curvature of the spine. Mostly, these are our wrong habits and how we perform routine home surgeries (including weight lifting).

Very often in gyms people mis-drag the weights from place to place - all weight falls on the rounded back.

Surely you yourself when carrying a heavy dumbbell take it off the floor on straight legs - so do not follow.

.

If you want to avoid problems with the spine and improve posture, then remember (or better print and cut out) the following memo and always follow its instructions.

.

Another negative factor of curvature is the habit of incorrect sitting behind the workplace (including PCs). And since

work for many is related to fixed activity, namely sitting on a chair, it is no wonder that office workers, programmers and schoolchildren were awarded the worst bad posture.

As for adolescents and their student activities, it is generally a separate story.

Together with the fact that no one (teacher, parents) is following the drink, we have what we have, namely, various scoliosis, lordosis and kyphosis.

To instruct yourself and your child on the path of "straightening" the spine, remember the following memos and follow their advice.

As for computer gatherings, then the rules of landing are the following (clickable).

.

A great contribution to the correctness of the position of the back is made by the chair on which the person sits.

.

Very often people choose such a chair (for example for a PC), based on beauty and fit in the interior, rather than its ergonomic and orthopedic characteristics. The following reminder will help you find the right chair.

Actually, we finished the theory and go to ...

The most effective exercises for posture

Honestly, I could bring a whole tuya huchu 🙂 exercises for posture, but it is unlikely they would be are fulfilled, for you know, a person is a lazy creature and does not like to spend much time on bringing himself loved one in shape. Therefore, we will analyze only the most simple, but effective exercises, let's go.

Exercise number 1. Bridge.

Lie on your back, put your hands along the trunk.

Legs bend at the knees and tear the pelvis off the floor so that from the knees to the shoulders the body forms a straight line (pivots - the back of the head, elbows and feet).

Hold in such a position for a few seconds and return to the IP. Perform 2approach to12-15repetitions.

Exercise number 2. Advanced bridge.

Exercise number 3. The boat.

Lie on your stomach and get your feet under the support (wall, sofa, battery), hands clasp in the lock behind the head and lift the upper body as high as possible. Hold on for3-5seconds at the top, return to the PI. Perform2approach to20time.

Exercise 4. Pose the candle.

Exercise will require you some flexibility and acrobatic skills. Lie down with your back on the floor, straighten your legs, direct your arms along the trunk.

Slowly raise your legs up (holding your arms around your waist), while maintaining balance. Fix the candle position for 10 seconds, return to the PI.

Perform 3approach for 10 repetitions.

.

Exercise number 5. Fish.

.

Lie on your stomach, start your hands back and grasp the lower leg. Sway slowly, rolling from knees to chest.

In the picture version, a composite hodgepodge of5exercises to improve posture looks like this.

In addition to the exercises presented, at home, you can easily turn the next set.

Do it best by the type of circular training, i.e. a train, one after another without rest.

If the muscles of the back are weak, then 4exercises per circle (instead of8).

Well, actually, that's all, now you know how to strengthen your spine and acquire a proud and direct posture.

Afterword

Today we dealt with the issues of improving the quality of life, namely, we got acquainted with exercises for posture.

Such non-ironic articles will periodically appear on the project in order to delight the look and hearing of all suffering people, far from bodybuilding and fitness, but wanting to keep themselves in shape.

On this all, bow low and see you again!

PS.Do you have problems with your posture?

PPS.Did the project help? Then leave a link to it in the status of your social network - plus100points to karma, guaranteed.

With respect and gratitude, Protasov Dmitry.

A source: http://ferrum-body.ru/uprazhneniya-dlya-osanki.html

The formation of a correct and healthy posture

The curvature of the spine can lead not only to keeping a sedentary lifestyle, but also to perform strength exercises. To have a correct posture, which plays a significant role for human health, you need to know how it is formed.

Disturbance of posture: the main causes

Curvature of the spine, which is reflected in the posture, can be caused by violations, which many simply do not suspect or do not take into account. Even the wrong setting of the legs can critically affect the mechanics of the body.

Flattening affects the angle of the turn of the feet, which becomes too large.

.

Against this background, knees also unfold, the muscles of the thighs begin to experience an additional load, the pelvis tilts.

.

Similar changes in the mechanics of the body cause the curvature of the vertebral part, expressed by the "flow" of the thorax and the lowering of the shoulders.

How correctly to keep a posture?

The basis of a healthy posture is the correct load on the skeleton and symmetry. The slightest violation in posture and curvature in the vertebral column lead to a deterioration in the biomechanics of the body.

To maintain a correct posture is not only to straighten the shoulders, put forward the chest, pull up the stomach. Everything is somewhat different.

Posture should be taken without constant muscular tension and be brought to automaticity. This allows you to spend a minimum of energy, maximally effectively involve the muscles in the process.

The influence of bodybuilding on posture

Strength training can adversely affect the condition of the spine. This is expressed in the fact that the knees are excessively deployed in the sides, the head is moved forward, and the shoulders become like a Neanderthal man.

Bodybuilding exercises worsen any problems with posture, can lead to the development of chronic pathologies and painful sensations. Over time, the negative impact is stronger. The older the athlete becomes, the stronger these problems affect his state of health.

Avoiding negative impact allows the inclusion in the training program of work on normalization and improvement of posture. This applies to absolutely every athlete engaged in burdening.

Healthy posture: key points and typical mistakes

Legs and knee joints

The correct standing position is straightened legs without excessive tension in the muscles, parallel to each other about 15 centimeters from each other, the feet looking forward to the knees. Gravity should be strictly vertical.

The rotation of knee joints is preceded by the performance of squats with a barbell and deadlift. To prevent this, you need to do not only normal, but also frontal squats, which are characterized by a narrow setting of the legs.

The pelvis and the lower press

The natural position of the pelvis implies a slight deflection in the lower back, a retracted flat stomach.

And since it is supported by several muscle groups (two sets of antagonists, abdominal press, dorsal), a predominantly sedentary image leads to the development of the so-called anterior pelvic incline - reducing the lumbar flexure, when the back becomes too straight and the risk of injury is repeatedly increases. Prevention of this syndrome is properly performed deadlift and hyperextension.

Thorax and spine

A large volume of lungs is a pledge of sporting beautiful posture. It is achieved by maintaining the S-shaped bend with the straight vertical position of the spine, by exposing the chest up and forward.

The constant sitting behind the computer, carrying behind the backpack lead to a curvature of the vertebral part, which entails the lowering of the chest. Training can also exacerbate the situation. The curvature of the body and the feeding of the shoulder girdle most often causes a pull to the lumbar spine.

Muscles of the shoulder girdle, neck, trapezium

In the natural position of clavicles are located on a horizontal line, the head is only slightly exposed, a small withdrawal of the shoulder girdle is carried out by the muscles of the trapezium, and the palms are parallel to each other friend.

About the violation of posture is indicated by the turn of the shoulders, when the palms are located on one line, and the back sides are directed forward. This is promoted by regular training with a barbell.

To detect violations in posture, it is enough to analyze your posture, standing in front of the mirror. If they are, the correction should begin as soon as possible. Otherwise, at a later age, the problems will be felt by the pains and complications with health.

Complex exercises for posture - video

A source: http://BuilderBody.ru/formirovanie-pravilnoj-i-zdorovoj-osanki/

Complex exercises for the formation of correct posture

A person is not born with a bad posture. It is acquired during life. The spine of the newborn is straight.

All kinds of curvature are formed in the first year of life, finally established by the age of 12 years.

Formed posture is not easy to change, but special exercises for posture can help.

Influence on the body

Correct posture radically changes the appearance of a person. Having a good posture is not only beautiful, it is extremely important for health:

• pains in the back are reduced, muscle fatigue is removed;
• increases the vital capacity of the lungs, improves breathing;
• improves balance, reduces the number of injuries;
• prevents the development of early osteochondrosis;
• the state of health improves, the psychological state of a person changes, complexes disappear.

Physiological bending of the lumbar spine

The correctness of the posture is influenced by the muscles of the back and the press. the same role is assigned to the state of the spine. It has two physiological bends, changing in the direction of increase or decrease, smoothing the natural curvature of the vertebral column:

• lordosis - bending forward cervical and lumbar spine;
• kyphosis - bend behind the thoracic region.

Perfect posture

Before dealing with the correction of defects, you need to determine what type of posture you have. Stand up against the wall, touching the head, shoulders, buttocks, heels of its surface. Signs of good posture:

1. The head is above the shoulders, not forward.
2. The chest is raised.
3. The area of ​​the stomach is retracted.
4. The chin is even (not lowered).
5. The shoulders are thrown back, relaxed and lowered.
6. Loins slightly arched.
7. Hips on one level.
8. Knees are straight (not blocked).
9. Between the spine and the wall there are small gaps along the waist and neck lines.

Examples of correct posture are ticked

In this situation, the body weight is distributed evenly between its individual parts. Recommendation: if the posture is broken, take the correct position several times a day, standing against the wall. The body will gradually get used to it.

The skeleton will be given a natural form by a static exercise from the eastern practice. Experts say that the benefits of daily activities are amazing. Lie on your back, under your waist, just opposite the navel, put a roller.

Legs slightly open and turn. Thumbs should lightly touch each other. Straight arms are thrown over the head and turned with the palms down, little fingers touch. The pose is uncomfortable, but it needs to be held for 5 minutes.

Start with childhood

Preventive maintenance of disorders of posture should be dealt with from childhood. The proposed simple exercises help restore the posture of children, contribute to the harmonious position of internal organs.

Correction of the shape of the body in the kindergarten eliminates the defects of posture

Age, posture	An exercise	Will continue.
"Dead pose 3 - 4 years	Lie on a hard surface, relax. Hands, legs stretched, chin lowered, mouth closed. The spine is straight.	2 - 5 min.
Pulling up 3 to 4 years and older	Stand with your hands down. Hook your fingers together, lift your arms above your head, turn them up with your hands. To tighten, as far as possible, stay in the upper position.	seconds
From 3 to 4 years old the "pose of a child"	Lie on your stomach, pressing your legs out with your sole outward. Hands stretch along the trunk upwards with palms, relax.	2 - 3 minutes.
Pose of "cobra" From 3 to 4 years old	Lie on your stomach, then lean your hands on the floor at shoulder level. Slowly lift your head and torso. Hold at the top for a few seconds.	2 - 3 times

Exercises to correct the child's posture improve the blood supply to the spinal cord, the brain, and the spine. Relax and strengthen the muscles. The following exercise is useful not only to kids, but to schoolchildren and adults.

Need to pour in a bag 200 - 300 grams of salt. Stand up against the wall. Take the correct position, which was mentioned above. Lay the pouch on the head.

.

Then walk with him several times around the room. Try to do sit-ups, climbs on a small bench.

.

What is especially important for women, after such exercises the gait will become graceful and springy, beautiful and easy.

Classes in scoliosis

Scoliosis refers to the lateral curvature of the spinal column.

In the initial stage of the complex of exercises in violation of posture, along with other therapeutic procedures (massage, physiotherapy, manual therapy, physiotherapy exercises - exercise therapy) allows to avoid surgical intervention in the structure the spine. Along with the formation of a correct posture, other problems are solved:

• a strong muscular corset is created;
• stabilizes the spine;
• improves the function of the chest;
• strengthened abdominal muscles, back, lumbosacral.

Exercise for the treatment and prevention of scoliosis in children

Complete ossification of the spine occurs by age 25. Until this time, it is flexible enough and flexible. Easier to be affected. Correction of posture is possible in the supine position on the side, abdomen, back, standing on all fours. But with the mandatory consideration of the load on the spine.

Basic exercises for beautiful posture:

• Standing. Gymnastic stick is on the shoulder blades. On exhalation the trunk with a straight back bends forward. On inhalation he returns to his former position. Repeated 8 - 10 times.
• Lying on its side with a convex face. When you inhale, the hand is placed over your head, touching the floor. When exhaled, he returns back. So 8 - 10 times.
• Lying on the stomach, hands on the back of the head. The leg from the side of the deformity (lumbar region) is diverted to the side. When you inhale, your hands are retracted, when exhaled, they return to their previous position.

When using gymnastic exercises, the necessary muscle groups and body systems are involved. But there may be contraindications. The type of exercises and the amount of training is consistent with the orthopedic physician.

We remove kyphosis

Muscular memory is a conservative thing. It constantly forces the muscles to occupy the usual position. To form a beautiful figure, you need to watch yourself all the time. You can ask others to remind you of the wrong posture during work, school.

Wrong posture at the table - a hunchback in the future

Kyphosis or stooped back, curvature of the spine with the formation of a bulge back. Three simple exercises for the formation of a correct posture will help regain good health and mood.

1. Need a short stick. Legs on the width of the shoulders, hands with a stick when inhaled rise up, the head reclines back. Exhalation on returning to the starting position.
2. Knee-wrist position. Stand on all fours, crawl 50 - 70 steps. The head is raised, elbows to the sides, the thorax is lowered.
3. In the same situation (on all fours) another exercise is being done. Elbows bend, the thorax descends and moves forward (climbing).

All exercises for improving posture are performed at a slow or medium pace for 8 to 10 times. You can practice posture at home, sitting by the TV, at work.

It is enough to sit flat, lean on the back of the chair and clasp her hands, spread her shoulders. In this position, you can be until fatigue appears.

Fix lordosis

Lordosis (saddle-shaped back) - curvature of the spine with the formation of an anterior convexity. Often combined with kefotic curvature of the vertebra. To reduce the lumbar flexion, you can use the following physical exercise.

Exercises with lumbar lordosis stretch and relax the muscles

You need to relax the muscles of the trunk. Lean against the door with your back so that the gap between the waist and the door is minimal. The feet are at a distance of 15 to 20 cm in front of the door, the legs are bent at the knees.

Slowly move along the surface up as high as possible, touching her shoulders and back. Lock the position at the top for a few seconds. Gently drop down. Repeat 2 - 3 times.

Also read:Methods of treatment of posture disorders

In the lumbar pathological lordosis are also useful:

• slow slopes forward with a touch of feet (6 - 8 times);
• vises on the crossbar of the gymnastic wall with legs raised at right angles (4 - 6 times);
• deep squats with straight arms forward (4 - 6 times).

In men, there is such a violation of posture, as flat flat back. Lumbar flexion is smoothed or completely absent. The straight backbone is inflexible, prone to injury. Such defects are eliminated by strengthening the muscles of the back and abdomen (press).

1. Lying on his back to lift on 20 - 30 cm feet and stay in this position for a few seconds.
2. In the same position, simultaneously raise the legs and upper body with arms extended along the body.
3. Lying on my back I try to throw both feet by the head.

Exercises to maintain the posture last for a minute. No occupation will help unless you learn to walk, sit, sleep properly.

A beautiful body shape in the future should become a motivation to correct existing shortcomings.

Want to become slim and healthy, have the patience, and your efforts will pay off.

A source: http://MoyaSpina.ru/raznoe/kompleks-uprazhneniy-formirovaniya-pravilnoy-osanki

Exercises for posture - simple and effective techniques to keep the beautiful and smooth back

A beautiful, somewhat proud posture is not only an invariable attribute of a person's external appeal, but also an indicator of how well all the organs and systems of the body can function.

What we see as a result - people in old age have a stooped back, creased knees, gait changes, breathing becomes superficial.

Agree, there is not much to enjoy, but what about the situation, are there any opportunities for prevention? Help exercises for posture - a special complex that helps to develop the right position of the back.

About what a set of exercises exists for correct posture and flexibility, and how to determine the correctness of posture, and we will talk further.

How to determine the correctness of posture

In order to understand whether you need a set of exercises for a beautiful posture, you can conduct a simple test. To do this, you need to stand up to the wall or cabinet and press firmly.

The feet should be closed, the view is focused straight, the head touches the cabinet. Lower your hands.

Spend a palm between the waist and the wall: if the palm does not pass, then the posture is good, if on the contrary, there are violations.

.

If the position of the back is correct, the head and trunk are positioned vertically, the shoulders are on the same level, the shoulder blades are not bulging, the stomach is retracted, the chest is slightly bulging.

.

If there are deviations from the norm, then fast exercises for a beautiful posture can solve the situation. However, even if everything is normal, you can perform exercises to maintain your posture.

On the effective methods used and will talk later.

Why exercise is so important for posture

If you look at the athlete-weightlifter, you can see how well his muscles are worked out, it seems that he is unbending. In normal life, such a muscle strength is useless, but the situation is different if the muscles are weakened. In the formation of correct posture, a whole muscle group plays a role.

Therefore, the best exercises for beautiful posture are those techniques that strengthen the muscles of the neck, back and abdominals. Developed even exercises on simulators for a beautiful posture, well, and already a standard exercise with a book for posture is known, perhaps, to everyone.

Let's start training

Special exercises in case of violation of posture should be selected taking into account the very form of the violation. With such a problem, an expert of the appropriate profile will help. As a rule, standard and effective exercises for beautiful posture can be the following.

Exercises for the muscles of the neck

It is necessary to sit on the floor, legs bend at the knees, we embrace our knees with our hands. Straighten the back, connect the shoulder blades together, take a breath, throw your head back and pull your neck. Such an exercise for a beautiful posture do 10 times.

We kneel, leaning on straight hands. Hands and hips are located to the floor at a right angle. Make the head circular motions - down, right, back, left, 3-6 approaches in each direction.

We occupy a posture lying on the abdomen, we reduce our hands to the back of the head, bringing the scapula together, our forehead resting on the floor. We take a breath - raise the head, creating an obstacle with our hands, we return to the starting position. Repetition of 8-10.

We work out the muscles of the back - exercises for a slender posture

We lay down on the stomach, arms bend at the elbows, and put the brushes on the forehead. We lift the upper part of the torso on inhalation, while spreading our arms to the sides, we do not need to throw our heads back.

"Japanese bow". We kneel, legs together, hands we lift upwards with hands, the back is straightened. Slowly lean forward, keeping the back straight, sitting at the heels simultaneously, touching the knees with the chest, and then we return to the starting position.

We kneel, leaning on the floor with our hands, pull the right handle forward and the left leg back and forth at the same time. Change, the number of repetitions 6-8.

Exercises for the abdominal muscles - we form the posture

We are working oblique muscles. We kneel, legs wide shoulder width, inhale and turn to the right, trying to reach the right heel with the right handle. Exhale, the starting position, the same we do the other way.

We lay down on the floor, raise our legs at an angle of 90 degrees to the trunk and bend at the knees, hands behind the head, and lift the upper part of the trunk. We make turns with the body to the right, then to the left, we occupy the i.p.

Pilates - on the way to the ideal figure

A lot of positive feedback in terms of the formation of posture and those who regularly engaged in Pilates - special health gymnastics.

During such exercises, deep muscles are developed, which are not included in the work during normal workouts. A set of Pilates exercises for posture is enough to perform twice a week.

Pilates - the ideal solution for those who have serious problems with posture, while wanting to deal with them faster.

General recommendations for the formation of a beautiful back

Of course, regularly carrying out a set of exercises for violations of posture, you should include the following activities:

• sleep should only be on a hard bed;
• correct footwear has a value, it should be accurately matched;
• remember, the movement is life, because you regularly walk, run, turn on simple exercises for a beautiful posture in your daily routine;
• Control the position of the body - do not stand on one leg, try to sit properly at the table or desk;
• the load on the spine should be correct and uniform, this applies to carrying backpacks, bags, briefcases.

So, the effect of physical exercises on the posture is significant, their regular execution will not only save or fix the position of the back, but also help to become flexible, strengthen the muscles of the back. Exercises for a beautiful posture is recommended to perform a complex of about four weeks, making a break between the courses.

A source: http://KudaKrasivee.ru/aktivnyj-obraz-zhizni/pilates/uprazhneniya-dlya-osanki.html