Physical exercises to correct back posture. The best set of exercises to correct posture. To create a beautiful image

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

Does this mean that all that remains is to regret missed opportunities? No, fortunately, posture can be corrected at any age. Posture exercises will help straighten your back even for mature people; the main thing is to do them regularly and not deviate from your intended goal.

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

The correct position of the spine not only protects it from wear and tear, but also sets the correct position for all internal organs, without limiting their functionality.

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

The luminaries of ancient Eastern medicine believed that each part of the spine is responsible for the state of certain areas of the body, and all curvatures and disturbances in them are reflected in the functioning of those under control. internal organs. Therefore, a healthy spine ensures the smooth functioning of all organs and, in fact, is one of the the most important factors human health and longevity. And since the correlation between the health of the spine and posture is clearly visible, we can say that correct posture is one of the most important conditions long and healthy life. Therefore, by performing exercises to correct your posture, you take care not only of your beauty, but also of your health.

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

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

Excessive backward deflection of the spinal column in the thoracic region is called kyphosis; it is this that forms a stooped back, up to the appearance of a hump;
Kyphosis can be combined with pathological lordosis - when there is an excessive forward deflection in the lumbar or cervical spine;
Another option for poor posture is round back when kyphosis is combined with straightening in the lumbar region;
Posture is also considered incorrect if there are no curves in the spine - a flat back.

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

Posture exercises at home will help restore the physiological shape of the spinal column and prevent pathological changes.

How to identify poor posture

Those who suffer from postural disorders most often know about this, because most people acquire this pathology in childhood and adolescence. Although during the growth of bones and the formation of the musculoskeletal system, it is easiest to correct postural disorders. Children do not even have to do exercises to straighten their posture; it is enough to take up ballroom dancing or some kind of sport: gymnastics, swimming, figure skating.

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

But also in adult life problems with posture may appear. The reasons for its deterioration may be:

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

These and many other factors can contribute to the fact that even normal posture can deteriorate with age. The following tests will help you check whether your posture needs correction:

Bend over, rounding your back and hanging your arms down. The ribs should be symmetrical relative to the spine.
Stand straight, without straining, and ask to measure the circumference of your shoulders with a measuring tape at a level of 10 cm below the collarbones strictly horizontally. The front of this measurement (between the center points on the arms down) should be at least 0.9 times the back. That is, the distance between the shoulders along the back should be no more than 10% greater than the distance measured on the chest, and ideally these values should coincide.
Approach your back to a free vertical surface. This could be a wall without a plinth, a door without a threshold. When you touch the surface with your heels, calves, buttocks and shoulder blades, is it easy for you to touch the wall with the back of your head? Depending on how difficult this pose is for you, you can judge the degree of stoop by the level of tension and discomfort. Another criterion for correct posture is that your palm should pass between the wall and the body at the waist.

If at least one of these tests shows a negative result, then there is a problem with posture.

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

Important information

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

Aligning your posture while standing against a wall usually requires a lot of effort. It is very difficult to constantly be in this position, at least at first. More affordable option straightening a stooped back, not requiring strong voltage muscles is:

Imagine yourself as a partner in a waltz. Your partner's hand rests on your back slightly above your waist. Stretch this place forward and upward, as if towards an imaginary partner.
Lower your shoulders freely without straining.
Move the back of your head back. Raise your head a little.

This pose doesn't require much effort, which means it'll be easier for you to maintain throughout the day. Of course, you can’t do without exercises to improve your posture. They will strengthen the muscles of the back and abs, increase the flexibility of the joints, which will help to strengthen the spine over time. correct position everything becomes easier and more relaxed until it becomes a habit.

When you decide to do back exercises at home, adhere to the following rules:

Start training at least 1-2 hours after eating.
Before class, always perform joint exercises to warm up your muscles and warm up your joints.
Increase the number of repetitions gradually, avoid excessive loads.
Train every other day, giving your muscles time to recover.
It is desirable that the diet be balanced and contain sufficient amounts of protein, calcium, and phosphorus.
Avoid sleeping on soft and sagging mattresses. Best choice will orthopedic mattress a good company, designed for your weight.
Don't quit training without achieving your goal in a short time. Exercises to correct posture in adults produce results only after months of hard practice. Perseverance and patience will definitely help you achieve beautiful posture.

A good addition to home exercises would be swimming, hanging exercises, yoga, Pilates, and dancing.

These types of physical activity help straighten the spine and will help you achieve your goal faster.

Set of exercises

Exercises to correct posture must be performed every other day, but there is one exercise that requires daily performance. This is a wall stand. Make it a rule to walk up to a wall every day and stand touching it in five places: your heels, calves, buttocks, shoulder blades and the back of your head. At the same time, the stomach should be pulled in, the shoulders should be turned. Maintaining this position for a long time is difficult for most slouched people, and can even take your breath away.

Increase the time you stand in this position to 10 minutes. It will almost be best exercise to correct your posture, doing it daily will significantly speed up your progress towards your goal.

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

The essence of this exercise is to hold the pose for as long as possible. The plank strengthens the deep muscles of the body that stabilize the spine, helping not only to straighten the spinal column, but also to create a harmonious muscle corset.

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

To avoid feeling pressure on your elbows, place something soft under them; for the comfort of your feet, wear sports shoes with flexible rubber soles. Hold the plank position until your muscles are completely fatigued. For beginners with weak physical training It is possible to stand in the plank for up to 1 minute; a trained person can maintain this pose for 5 minutes or more.

Start the number of repetitions of the exercise with one, gradually increase to 8-10 with short pauses for muscle rest.

Push ups

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

If this exercise is too difficult for you, you can simplify it by doing push-ups from a bench or even a wall at a comfortable height for you. To prevent your feet from sliding on the floor, wear shoes with rubber soles. When the muscles become stronger, move on to push-ups, but place your feet on your knees rather than on your toes. After mastering this exercise, move on to classic push-ups. Do push-ups until your muscles are tired, the number of repetitions will depend on your physical fitness. Number of approaches – 2 or more.

Lying on your back, place emphasis on your shoulders and feet with your knees bent, raising your pelvis and straining your buttocks. The arms are stretched out on the floor along the body, the body from the knees to the shoulder blades is straightened in a straight line, the buttocks are tense. Hold this position for a few seconds, then lower your pelvis to the floor.

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

Complicated bridge

The previous exercise is complicated by the fact that the emphasis is not on the shoulders, but on the back of the head. At the same time, the neck is tense, the pelvis is raised as high as possible. Start with 2-3 repetitions, gradually increase to 10 repetitions in 2 sets.

This exercise has several variations. To enhance its effectiveness, perform each option 15-20 times.

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

Lying on your stomach, arms along your body, resting on the floor. Lift off the floor and try to raise your legs straight, arching at the lower back. At the point of maximum lifting of the legs, fix the position for 3-5 seconds.

Lying on your stomach, arms extended forward, bend your back, simultaneously raising straight legs and arms, toes extended. Hold for 3-5 seconds at the maximum lift.

Fish

Lying on your stomach, bend your knees. Wrap your hands around your ankles and lift your legs, lifting your knees off the floor. Roll on your stomach from your chest to your knees and back.

Plow

Lying on your back, lift your straight legs up and place them behind your head, lifting your pelvis off the floor. The arms are extended along the body and the palms rest on the floor. Try to touch your toes to the floor behind your head and hold this pose, feeling the stretch in your back muscles.

Candle

Lying on your back, arms extended along the body. Raise your straight legs together to a vertical position, and then, lifting your pelvis off the floor, make a vertical stand on your shoulder blades, supporting your body with your hands, focusing on your elbows.

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

Bridge

The bridge exercise perfectly develops flexibility of the spine. Mastering it will have a beneficial effect on your posture and, moreover, will allow you to arouse admiration by demonstrating this spectacular acrobatic element.

Start mastering the bridge by performing it from a lying position. Place your heels as close to your buttocks as possible, place your palms on both sides of your head, and fingers pointing toward your shoulders. Raise your body while straightening your limbs. The head is lowered down, the back is arched as much as possible.

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

To learn how to perform a bridge from a standing position, you will need regular training against a wall. Walk with your back to the wall and take two steps away from it. Bend back and, “walking” your hands along the wall, lower yourself down as far as your flexibility allows, and then use your hands to return to the starting position. By doing this regularly, you will be able to sink lower and lower until you reach the floor.

When you can easily bend, leaning your hands on the wall, all the way to the floor and return to a standing position, you can master the bridge without the support of a wall. First, you will need a safety net; ask your partner to support you behind your back around the waist.

Place your feet wider than your shoulders, raise your arms up and begin to bend back, while bending your knees and pushing your pelvis forward to maintain balance. Tilt your head down, you should see the space behind you. When you bend low enough, you should fall on half-bent, springy arms. At this moment, at first you need backup, and as you master the exercise, you will be able to perform this stance on your own.

You can get up from the bridge by lifting one hand off the floor and turning on your side. But it is more impressive to rise from the bridge without using your hands. To do this, you need to transfer the center of gravity to your legs and, pushing off the floor with your hands, straighten up using the force of your back and abdominal muscles. It is also advisable to master the climb from the bridge with the support of a partner.

Mastering the bridge stance will make classes aimed at correcting posture more interesting and increase motivation for training.

Upon completion, you will receive a double result - mastering a spectacular acrobatic element and achieving your main goal - beautiful, proud posture.

This is a system of complex static exercises aimed at contracting and stretching muscles. It is considered that one hour of classes

Callanetics (callanetics, orig. en: Callanetics) is a complex gymnastic exercises, designed by a Dutch ballerina Callan Pinkney. This is a system of complex static exercises aimed at contracting and stretching muscles. It is believed that one hour of callanetics gives the body a load that is equal to seven hours of classical shaping or 24 hours of aerobics.

History of creation

Callan Pinkney developed callanetics in the early 1980s when she returned to New York after traveling around the world for eleven years. As a result of increased stress and poor nutrition, Callan's knees and back began to hurt. Doctors recommended surgery.

Then Callan began to come up with exercises that would not provoke the reappearance of spasms and back pain. It didn't take long and she was simply amazed at how strong and strong her body had become. The back pain also disappeared.

Benefits of callanetics

Callanetics is a set of 29 static exercises based on yoga asanas. During these exercises, all muscles are used simultaneously, and with regular exercise, metabolism accelerates, therefore Callanetics classes are effective and quick way figure correction. In addition, this set of exercises can help in the fight against osteochondrosis, pain in the cervical and lumbar spine.

You can exercise using this system both in a fitness club and at home: you do not need special equipment for this, and the risk of injury is minimized due to the absence of sudden movements. According to Callan Pinkney, initial stage you need to train three times a week for an hour a day, then, when the effect becomes visually noticeable (and this will happen literally after a couple of weeks of training), the number of training sessions can be reduced to two. After obtaining the required result, the training time can be reduced to one hour per week. It doesn't have to be one workout: it can be divided into 3-4 sessions lasting 15-20 minutes.

Contraindications

Despite the apparent simplicity of callanetics, excessive enthusiasm for this system can lead to serious health consequences. It must be remembered that this set of exercises is intended primarily for people accustomed to regular physical activity. Those who have not previously been interested in fitness and sports activities in general need to dose the load wisely.

There are a number of contraindications: diseases of the cardiovascular system, asthmatic diseases. Those who have problems with vision or the spine, as well as those who have recently had infection Before starting callanetics, you should consult your doctor.

These exercises cannot be performed in the postoperative period (you can start exercising only a year after the operation). It is worth consulting with a doctor and those who suffer varicose veins veins or hemorrhoids.

Callanetics classes

The basics of callanetics are stretching and static poses. The duration of each lesson is approximately 60 minutes. The beginning of each lesson is a mandatory warm-up, after which comes the main part - a special set of exercises, including breathing ones. Such exercises help develop absolutely all muscle groups. The load even goes on those muscles whose existence you previously suspected.

It will take you from 30 to 100 seconds to complete each exercise. The basis of callanetics is static poses, that is, the fact that a person freezes in a certain pose without moving.

For those ignorant from the outside, such training seems simple and even too primitive. But it’s worth trying before drawing final conclusions; a beginner can hardly stand even 15 seconds in a static position. That is why callanetics is also called “gymnastics of awkward poses.”

In order to start practicing this unique method, you don’t even need to change into sportswear. The main thing is that the clothes are loose and do not restrict movement.

An important component of callanetics is the music to which you will practice; such music should be relaxing, so it is better to choose a quiet and calm soundtrack for your practice. Sometimes those practicing completely abandon the sound accompaniment, and silence becomes their music.

The ideal place to practice callanetics is in front of a mirror. This is necessary in order to correctly record your own movements. During training, it is important to listen to your body and, when exercising on your own, not to overdo it. There is no need to force your own body; perhaps it is not yet ready for this kind of stress.

Do not be upset if after several sessions of callanetics there is no noticeable weight loss or even a slight increase. This is absolutely normal, because muscle weighs much more than fat, which is difficult for the body to get rid of in a short period of time. Therefore, at the initial stage of callanetics, the growth of muscle tissue compensates for weight loss. Over time, as soon as the body adapts to the stress, weight begins to decrease at a fairly rapid pace.

Another rule of the technique is proper breathing, so while doing the exercises you need to carefully monitor how you breathe. Your breathing should be smooth, without delays. Otherwise, the body will not be able to receive the necessary portion of oxygen, and the muscles will not receive nutrition.

The positive impact of this type of gymnastics on the body is difficult to overestimate.

A distinctive feature of callanetics from other types of fitness, which confirms its effectiveness, is that during the exercises there is almost no stress on the cardiovascular system and spine.

Experts have calculated that one hour of callanetics is equivalent to 24 hours of traditional aerobics. Of course, none of us will do aerobics around the clock to achieve the desired result.

But callanetics also has common features with traditional fitness classes. Namely, it is also important to remember that the planned results can only be achieved with regular exercise.

With the help of simple callanetics exercises you can easily improve your metabolism and get rid of excess fat in problem areas. Also, callanetics exercises improve posture and train body flexibility. Callanetics has a wonderful effect on the mental state, calming the nerves. The technique is also indicated for patients with osteochondrosis.

A set of callanetics exercises

Callanetics exercises - warm-up

Stand on tiptoes, raise your arms up, and stretch your whole body. Your shoulders are straightened, as if you are striving upward.
After performing a half-squat, slightly bending your knees, tilt your body slightly forward. Stretch, extending your arms forward and slightly upward, keeping your back absolutely straight.
From the same position, move your arms straight (palms up) back. Stretch your neck and chin forward, your back is immaculately straight.
Bend your body forward so that it is parallel to the floor, extend your arms to the sides, and knees straight. Stretch.

Callanetics classes - exercises for the muscles of the thoracic region and back

Cross your arms in front of you, as if you want to hug yourself, and feel how all your pectoral muscles tense.
Move your straightened arms back and slightly up. Stretch like the string of a bow.
The same, with your elbows slightly bent, your palms exactly aiming towards each other.
The following exercises will help you create a beautiful hip line, removing all excess, and tighten your buttocks: Perform a deep bend forward, straight arms with your palms almost touching the floor (60-100 seconds). Then slowly turn your body towards your supporting straight leg. The body seems to “lie” on the leg, pressing tightly against it, with the main load falling on the back of the thigh. Place your palms around your ankle. You should experience a pleasant feeling of warmth. The same, turning to the other leg. This exercise is ideal for people who lead a sedentary lifestyle.
Feet shoulder width apart. Bend forward, clasping your knees with your palms, spreading your elbows to the sides. It's like you want to put your body between your legs.
Feet together. Lean forward, gently clasp your knees with your hands and bury your nose in them.

Callanetics exercises for ideal forms

The starting position for all exercises is standing straight, feet shoulder-width apart, toes slightly turned to the sides.

Place your left hand on your stomach, closer to outside hips, pull the right one up. Bend to the side so that your arm is parallel to the floor. Stretch, tensing each muscle, and maintain this pose for 60-100 seconds. Do the same when bending in the other direction.
Perform the previous exercise by slightly swinging your right arm, slightly bent at the elbow, left and right, tensing and relaxing the muscles, for 60 seconds. Keep this pose motionless for the next minute. The same, with your left hand, leaning in the other direction.
Similar to the previous exercise, but lower your left hand freely along the supporting leg, as if trying to reach its heel. Extend your right arm parallel to the floor, as if you are trying to reach something. Try bending even lower. Maintain this pose for 60 seconds. The same thing, leaning to the left.
Make 10-15 rotations with your body, fixing your lower body, first in one direction, then in the other direction. Then perform 10-15 rotations with your pelvis, keeping your torso motionless. Repeat the exercise again.
Hands on your hips, straighten your shoulders, pull your stomach in, tighten your gluteal muscles. Turn your head slowly to the side, with your chin raised and your gaze directed upward. Stay in this position for 10-12 seconds. The same - in the other direction. Repeat the exercise again.
Turn your head 90 degrees strictly to the side, feeling how your neck muscles tense. Don't help yourself with shoulder movements. Do the exercise 2 times in each direction, maintaining the pose for 10-12 seconds.
Perform 2 turns of your head left and right (while it is lowered, your chin almost touches your chest), holding in extreme positions. This will help relieve muscle tension. Make all movements very slowly and smoothly. No jerking!

Exercise regularly 2-3 times a week for an hour.

Callanetics exercises – toned stomach and beautiful thighs

These 12 exercises are the final part of the callanetics complex. By exercising 2-3 times a week for an hour, you will be able to quickly get rid of figure flaws, lose extra pounds, and acquire charming shapes. Exercise regularly and have fun. Perform the first 4 exercises while lying on your back.

Raise one leg up at an angle of 90 degrees, the other 5-10 cm from the floor. In this case, both legs are straightened and toes are extended. Stretch your arms forward as if you want to reach something. Try to lift your shoulder blades off the floor. Maintain the pose for 60 seconds. The same thing, changing the position of the legs.
Take the same position as in exercise 1, only bend the leg that was parallel to the floor at the knee. The foot rests on the floor. Hold the pose for 60 seconds. The same thing, changing the position of the legs.
Raise your legs bent at the knees. Stretch your arms forward parallel to the floor, palms bent, as if you are leaning against the wall. Raise your body. Freeze for 60-100 seconds.
Raise your legs slightly bent at the knees. Socks are pulled out. Straightening your arms in front of you, try to lift your body. It's like you're trying to reach your toes with your fingers. Maintain this position for 60 seconds.
Lie on your side. Raise your legs, bent at the knees, up. Raise your body, stretch your arms forward. One of them makes you want to reach your heels. Hold the pose for 60 seconds. After a short rest, repeat the exercise. The same, turning to the other side.
Sit on the floor. Bend one leg at the knee behind you, extend the other to the side (the toe is also extended) and lean your body towards it as low as possible. Try to grab this leg with your hands. Maintain the pose for 60-100 seconds. The same thing, changing the position of the legs.
Sit with your right side against a support (it can be a regular chair), bend your legs at the knees. Body weight is on the right hip. Grasp the chair with your right hand and place your left hand on the thigh of your right leg. The back is straight. Raise your left leg slightly above the floor (no more than 5-10 cm). Smoothly rock it up and down. Please note: the shin is parallel to the floor. Perform the exercise for 60-100 seconds (if it is difficult, then do 2 sets of 30-50 seconds each). Then repeat it. The same, turning to the support with the other side. Do this exercise by swinging back and forth for 30 seconds with one leg raised above the floor, then the other.
Reclining on a bent supporting leg and resting your hands on the floor, swing the other leg, straightened at the knee (toe extended, heel facing up) for 100-120 seconds. The same thing, changing the position of the legs.
Lying on your back and spreading your arms to the sides, lift your straightened leg up. Then gradually lower it to the side, while turning your head in the opposite direction. Do not lift your shoulder blades off the floor. Smoothly swing your leg with an amplitude of 5-10 cm from the floor for 60 seconds. The same thing, changing the position of the legs.
Sit with your legs spread wide apart and your toes pointed out. Tilt your body towards your left leg, trying to touch it with your chest. Maintain the position for 60-100 seconds. The same, turning your body towards your right leg.
Without changing your starting position, smoothly tilt your body forward. Place your hands on the floor in front of you. Rock your torso up and down for 60-100 seconds.
Standing on your knees, extend your arms straight above your head, pull your stomach in, keep your back straight. Perform soft springy half-squats without touching your buttocks to your heels for 60 seconds.

Callanetics is first and foremost physical exercise, which with a systematic approach give amazing results. It's probably worth trying something real instead of the magical transformations that newfangled drugs for quick weight loss only promise.published

Posture is important not only for appearance of a person, it also affects his physical and mental health. Negative external factors, improper formation of the skeleton and injuries, can lead to poor posture. But it can be corrected at any age; there are special exercises for correct posture in adults and children. Which will help restore the correct position of the spine.

Causes of poor posture

Posture is the position of a person’s torso in which he remains for a long time. Posture is formed from the moment a person begins to walk and is constantly changing. If a person often takes the wrong position, then he begins to develop various diseases of the spine and neck. Many of these diseases greatly complicate a person’s life. This is why posture is so important.

The following factors can cause curvature and changes in the position of the spine:

Genetics.

Unbalanced diet.

Prolonged stay in an unnatural position.

Labor activity.

Various back diseases.

Injury to the bone or muscle tissue of the spine.

Poor vision as it causes excessive tension in the neck muscles.

Prolonged and frequent wearing of uncomfortable shoes.

Incorrect position while sleeping.

Every person is exposed to these negative factors, but some watch their posture and do not allow it to be violated. But the majority do not monitor their health at all until the problem becomes obvious and affects their ability to work.

How to identify violations?

You can identify curvature and other back diseases yourself. To do this, you just need to stand up straight and press against flat wall. The back of the head, shoulder blades and buttocks should touch a flat surface. The distance between the wall and the lower back should not exceed 10 centimeters and be less than 6 cm. Deviation from the norm indicates a problem.

However, starting treatment after such a diagnosis is prohibited. You need to see a surgeon or orthopedist. The doctor, having examined the patient and received test results, will prescribe effective treatment. An examination is necessary to identify the cause of the disease and determine the type of illness. If the violation is not serious, then you can cure it and return to your previous posture with the help of special exercises. And in case of serious problems, it will be necessary to treat them comprehensively, using medications and physiotherapy.

Treatment of posture problems

A curvature of the back caused by an incorrect position during work greatly distorts a person’s appearance. In addition, such disturbances in the position of the body can cause serious health problems. Therefore, it is important to take the necessary measures in time:

Stick to a diet.
Play sports and perform special therapeutic exercises.
Always maintain the correct back position.
Use special corsets.
Take vitamins.
Do therapeutic massage.

In the early stages of many back diseases, only diet and exercise can help. At subsequent stages it will be necessary to take comprehensive measures.

Rules for performing exercises to correct posture in an adult

In order for the back to return to the correct position, it is necessary to perform special therapeutic exercises. Therapeutic exercises for correct posture in children and adults are different. Since in children such diseases are more treatable, because their bones are just beginning to harden.

You can also perform exercises for correct posture at home. But at first it is better to do the exercises under the supervision of a specialist.

Doing exercises on your own at home can accelerate the development of the disease and worsen the situation for an adult.

When performing exercises for correct posture, adults must follow these rules:

Do not exercise immediately after eating or on an empty stomach. Since it will be very difficult to exercise, and digestive problems may arise.
Performing exercises for the correct position of the back is important not for speed and quantity, but for quality.
Do not make sudden movements during exercise.
Perform the exercises smoothly and slowly.
Do not exercise in the open sun. It is best to do gymnastics at fresh air, but only in the shade.
Don't exercise before bed.

It is best to do exercises for correct posture in water. Because this will improve the effect of treatment. After all, water returns the spine to the correct position and prevents injury during training. But during such training you need to be close to other people, as a cramp may suddenly occur.

For the treatment to be effective, you need to do the exercises daily. Taking breaks only 1-2 times a week.

Exercises for correct posture at home

For treatment with exercise therapy to be effective, you need to practice at home in a ventilated, bright and spacious room. You need to exercise at home only according to a program drawn up by a doctor.

Back stretching for correct posture

This exercise for correct posture is performed as follows:

You need to stand up straight and place your feet shoulder-width apart.
Then, inhaling, raise your hands and smoothly reach for them. You need to hold this position for a couple of seconds.
Exhaling, you need to lower yourself smoothly.

Number of repetitions – 5 times. This exercise is ideal to do at home as it is very simple.

Tilts

Many people are familiar with this exercise. It is useful not only for the figure, but also for the back. You need to do it like this:

Stand up straight and raise one arm up.
Then lean towards the lowered hand. You need to tilt your torso while exhaling. The lowered hand should slide along the body.
Afterwards, you need to rise smoothly while inhaling.

You need to repeat this exercise 3-4 times. During exercise, the muscles of the buttocks should be as tense as possible. This activity is suitable for both children and adults. And you can do it at home, without preliminary testing with a specialist.

Circular movements of the hip joint

This activity is familiar to many adults; almost everyone did it at home and in school during physical education.

It is done as follows:

You need to stand up straight and place your hands on your lower back.
Bend your torso slightly forward.
After this, rotational movements of the pelvis are made in a circle.
When moving the pelvis forward, inhale; when moving backward, exhale.

When exercising at home, you must constantly ensure that your back position is correct and your thigh muscles are tense. The side of rotation changes from time to time, a total of 8 turns are made.

Wave

“Wave” is familiar to almost all adults; many did it in childhood. But many people don’t know how to do it correctly, but it’s not difficult:

Starting position: standing, shoulders straightened, feet shoulder-width apart.
As you inhale, tense your leg muscles and move your hips forward.
Then point your chest and stomach forward.
Then bend over reverse side. As you exhale, you need to bend down so that your torso is parallel to the floor.

The wave is done 3-4 times. But it is not recommended to perform it at home until the technique is as well developed as possible. It is also only suitable for adults, as children may experience spinal injuries.

Fold

This exercise is the best for training at home; it is suitable for both adults and children. Because it's quite simple to do:

To do this, you need to stand straight with your feet together.
Bend over your legs so that your torso touches them. It is important to stay in this position for a couple of seconds.
Then smoothly return to the starting position.

All adults do the fold correctly the first time. But ease of implementation does not affect its effectiveness. It helps to quickly straighten your posture, stretch the muscles of your back and legs, and prevent slouching.

Cat

Many adults are familiar with the “cat” exercise, as it is included in many programs for losing weight and developing flexibility. In connection with this, the benefit from a cat will be several times greater. Since the “cat” helps not only to lose weight and develop flexibility, but also to improve posture.

You can make “cat” at home at any time. Because this requires nothing. You must proceed as follows:

Get on your knees with your back straight.
While inhaling, bend your back as much as possible.
While exhaling, bend as much as possible.

There should be at least 6 repetitions in total.

Prevention of back diseases and posture disorders

In order not to suffer from various diseases, and not to undergo long-term treatment, from time to time you need to take preventive measures. Prevention of postural curvature is quite simple. To avoid suffering from this problem, you need to follow these simple rules:

Don't overload your back. The load on the body should not be very large. When the body is overloaded, it is imperative to give it time to recover. It is important to remember that the load is also created by uncomfortable clothes and shoes. Therefore, constantly walking in heels and wearing clothes that don’t fit is undesirable.
Eat properly. A person’s diet completely influences his physical and mental state. The body needs vitamins and useful minerals every day. Since their deficiency causes serious failures that disrupt the operation of the entire system. But restoring the system is not easy.
Keep your back straight. Every second adult slouches. And this is such a familiar position that it’s hard to keep your back in the correct position for even a couple of minutes. To develop the habit of keeping your body in the correct position, you should first use special corsets; over time, this will become a habit.
Exercise. Exercising strengthens muscles and bone tissue.
Get a medical checkup from time to time. Diseases identified on early stages, can be quickly cured.

A negligent attitude towards oneself almost always leads to consequences that begin to appear closer to 35-40 years.

But if you monitor your health and carry out preventive measures from time to time, you can maintain your health until you are 65-70 years old.

An unnatural position of the body greatly changes a person’s appearance, making him less attractive. Therefore, it is important to always monitor the position of your torso. Shoulders should always be straight and head slightly raised. When the body is in the correct position, the load is distributed evenly, and the organs and joints are in their places. If your posture is impaired, you need to take action immediately. But only after seeing a doctor. Since self-medication often complicates the situation, causing deterioration.

Incorrect posture is the first step to the development of diseases of the musculoskeletal system. At the initial stage, it is not difficult to correct the matter on your own; the main thing is to set a goal and persistently pursue it. Exercises to correct your posture are an important step towards health.

Poor posture in adults often has its roots in childhood: incorrect posture at a desk, a heavy backpack that pulls one shoulder, lack of adequate physical activity leads to lordosis and scoliosis. Normalizing posture at home is possible if you follow general recommendations and hard work on yourself.

Excess body weight with poor posture is the first enemy. It is imperative to get your weight in order;
The back muscles should not be tense, correct posture is convenient and comfortable, just not habitual. Excessive strain will cause pain and make the situation worse;
You need to hold your head so that your eyes look straight ahead, your shoulders should be straightened to the sides and slightly back, your back should be kept straight. It is important to monitor your posture not only while walking, but also while sitting, standing (at rest), when lifting heavy objects, and to ensure the correct position while sleeping.

Basis of classes

There are several simple techniques that have been known for a long time, but this does not make them any less effective:

Dictionary on head. An exercise that has become the talk of the town, a tool used by governesses and classy ladies who teach young girls noble manners. To do this, you need to put a heavier book on your head (a dictionary or encyclopedia is ideal) and try to walk around the room without the book falling. At first glance it seems simple, but in reality it turns out that it’s not very simple. The exercise trains the neck muscles and vestibular apparatus.
Wall. To check whether there are postural abnormalities and correct them, you need to stand with your back to the wall, pressing the back of your head, shoulder blades, buttocks and heels. You need to stand against the wall in this position several times a day for 2-5 minutes. Gradually, the back will get used to the correct motor pattern.

A set of exercises to correct posture

The main tasks that corrective gymnastics sets for itself:

Strengthening muscles and warming them up;
Increased joint mobility;
Relief from stiffness and pain in various parts of the spine;
Correction of posture.

Simple and effective

Variations on the theme "walls". Stand against the wall, press the back of your head, shoulder blades, buttocks and heels, freeze in this position for 30 seconds. Then gradually bend over, rounding your spine. Ideally, touch your nose to your feet; if this result is not achievable, try to twist your torso as much as possible. You need to straighten up carefully, step by step, and again freeze in the correct position for 30-60 seconds.
Place your palm on your head and place your other hand behind your back. Tilt your head to your shoulder, helping with your hand. Then return to the starting position, change hands and repeat on the other side.
Join your hands behind your back and move them back, slowly bending your torso forward. The exercise is repeated 8-10 times.
Place your right hand behind your head (bent at the elbow), your left hand behind your back. Clasp your hands and return to the starting position. Repeat 8-10 times.
Bend your chest into a “wheel” and move your shoulders back. Return to starting position. Repeat 10 times.
As you inhale, relax your abdominal muscles, and as you exhale, pull your stomach in as much as possible. Repeat as often as possible.
Bridge. Starting position - lying down, legs bent at the knees, heels on the floor. Inhale, exhaling gradually, very carefully and slowly lift your back off the floor, lifting your spine from the sacrum to the cervical region. This exercise helps restore innervation and blood circulation and develops spinal joints.
Stand against the wall so that the main points touch the vertical surface. Slowly lower yourself along the wall, sit in a cross-legged position without bending your back, then slowly return to the starting position. Repeat the exercise 5-10 times.
To perform the exercise you will need a low, stable bench. Straighten your back, pull your shoulders back, lower your arms along your body. Rise up and down from the bench 25 times without changing the position of your spine.
Exercise with a gymnastic stick. Bend your arms at the elbows and move them slightly back. Place a gymnastic stick in the elbow bends, positioning it perpendicular to the spine. With a stick you can not only stand, but also walk, forming the correct position of your back and beautiful posture (up to 30 minutes daily, starting with 10 minutes and gradually increasing the time).
Sit on the floor, bend your legs and clasp your knees with your hands, bend your head to your knees. Take a deep breath, and as you exhale, slowly roll onto your back without changing your body position, then return to the starting position. During the exercise, the spine is massaged; it is useful for straightening lordosis (excessive arching in the lumbar region).
Bringing your legs behind your head in a lying position. It is very rare that an exercise can be completed the first time. Gradual development of the spine allows you to increase the amplitude of movement, but sudden effort can lead to pain and even injury, so you should not rush. Starting position – lying down, arms extended above your head. Slowly and carefully raise your legs, bending your spine, and bring them behind your head, towards your hands. Then also gradually return to the starting position.
Starting position – sitting on the floor. Bend your legs, clasp your knees with your hands. You need to straighten your back and bring your shoulder blades together as close as possible. As you inhale, tilt your head back, trying to reach your back and stretch your neck. As you exhale, return to the starting position. Repeat the exercise 10-12 times.
In a sitting position (you can do it in Turkish), straighten your back, stretch your neck and turn it jerkily three counts to the right, then return to the starting position and repeat in the other direction. At cervical osteochondrosis and neck pain, the exercise is contraindicated.
Get on all fours, resting on your hands and feet perpendicular to the floor. Perform circular movements with your neck: down-left-back-right, then in the opposite direction. Repeat 5-10 times in each direction.
Starting position - lying on your stomach, resting your forehead on the floor, clasping your hands behind your head. Pull your elbows back and try to connect your shoulder blades. As you inhale, raise your head and pull it toward the floor with your hands (create resistance). Repeat 10 times.
Starting position - lying on the floor, fold your arms under your head, place your chin on your hands. As you inhale, raise the upper half of your body, tilt your head back, and spread your arms to the sides. As you exhale, return to the starting position. Repeat 8-10 times.
Starting position – lying on your back, legs bent at the knees. Pull your feet as close to your buttocks as possible, and your arms to the sides. As you inhale, bend your thoracic spine, resting on the back of your head and arms. As you exhale, accept the outcome
bottom position. Repeat 6-8 times.
Get on all fours, place your arms and legs shoulder-width apart and perpendicular to the floor. Bring up to the ceiling right hand and left leg (while inhaling), trying not to bend. Then return to the starting position as you exhale. With the next inhalation, switch arms and legs ( left hand – right leg) and repeat the exercise. Perform 5-10 times with each hand.
Starting position – kneeling, back straight, arms extended towards the ceiling. Without bending your back and arms, lean forward so that your chest touches your knees (sit on your heels). Bend over, relax the muscles of the shoulder girdle, and place your head on the floor. Then return to the starting position.

Exercises to get rid of stoop

To develop correct posture when slouching, it is recommended to perform a set of exercises:

Starting position: standing, hands on your belt, feet shoulder-width apart. Spread your arms straight to the sides and rotate forward and backward (10 rotations in each direction);
Starting position: standing, feet shoulder-width apart, hands at the waist. Alternately raise and lower your shoulders (10 times with each shoulder), trying not to change the position of the spine;
The starting position is the same as in the previous exercises. Sharply raise and lower both shoulders at the same time. Perform 10-12 times. For cervical osteochondrosis, pain radiating to the shoulder and shoulder blade, the exercise is contraindicated;
Starting position - lying on your stomach, arms and legs extended to the sides (legs spread as far apart as possible). As you inhale, lift and stretch your limbs, and as you exhale, return to the starting position.

If you have serious posture problems, you need to exercise under the supervision of a trainer. But even doing strength exercises in gym, you must definitely start with a warm-up, allowing the muscles and ligaments to warm up.

Help for children

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

Starting position - lying down, place a thick cushion made of a thin blanket or towel between the shoulder blades. Bend your legs, rest your heels on the floor. As you inhale, lift and bend your chest, resting the back of your head on the floor. Hands are relaxed. As you exhale, return to the starting position. Repeat 10-20 times, gradually increasing the number of lifts to 40-50;
Starting position – standing, arms bent at the elbows, palms resting on the shoulders. As you inhale, pull your elbows back and connect your shoulder blades, while exhaling, return to the starting position;
Standing against the wall, bend your leg and press your knee to your stomach, after 10 seconds lower your leg, rest for 1-2 seconds and repeat the exercise with the other leg.

To support the spine, children and adults are recommended to use a corset that does not allow them to take an incorrect posture. You need to wear it for 20 minutes a day, gradually increasing the time and bringing it up to 4 hours a day.

Yoga can be used to treat and prevent postural disorders, but it is better to do this under professional guidance, at least at the initial stage.

By exercising regularly, performing at least some of the suggested exercises, royal posture is guaranteed.

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

Exercises and training program to correct posture. Read on to find out which back, shoulder, leg and neck exercises can help improve your posture.

Are you one of the millions of people who have bad posture? Improve it with just three simple workouts! There's nothing worse than an athlete with big muscles but terrible posture. You have all seen these people more than once, perhaps you are even one of them. It's even possible that when you look at your phone, your chin drops too low and your neck takes on a crescent shape.

And it's not even about sedentary work, constant driving or … Why build muscles at all if you can't show them properly? Aside from the obvious disadvantages of poor posture on your shape (haven't all those Instagram mirror selfies taught you anything?) there's also a serious risk to your spine if you're constantly sitting or standing in a crouched position.

Today we will figure out what the problems with posture are and tell you how to eliminate them.

Problem #1: Hunched or rounded shoulders

Root of the problem: weak and inactive rhomboids and trapezius muscles, weak rear deltoids, overuse of the bench press.

Quick fix: Stand straight and roll your shoulders back.

This problem is probably more common than other posture-related problems.

There may be several reasons for its occurrence. The most common is prioritizing heavy chest training over back training.

Take this little test to find out just how much of a “money aholic” you are. Stand with your arms at your sides. Look down at your hands. Do yours turn at the same time? thumbs towards the hips or remain in a neutral position? If they turn, it means you have this problem too.

The front delts and pectorals are strong muscles. Due to their work, the shoulders are brought forward. This strength imbalance may cause you to look like primitive or easily get a rotator cuff injury.

The quickest and easiest way to get rid of this problem is to concentrate on standing up straight and keeping your shoulders back. But this is not enough to get rid of the strength imbalance that has been developing over the years due to improper training.

These exercises will help solve this problem:

1.Horizontal block pull with delay

If your goal isstrong bench press (link to article “10 tips on how to increase weights and results in the bench press"), You also need to practice the opposite movement, and work with heavy weights. Horizontal rows in a block machine with a wide handle are well suited for this. Moreover, it is advisable to keep the handle at the same width as when doing a bench press.

Many people, when performing heavy horizontal rows, do not concentrate on the most important part of the movement - bringing the shoulder blades together.

Reach the handle and squeeze your shoulder blades together. Pause for a second when you touch the handle to the top of your abs. Do 5 sets of 3– 5 hard reps.

2. Standing raises with a rubber band

This is a great recovery exercise. It should be done before every workout to strengthen the rear deltoids and bring the shoulders into the correct position.

Take a small resistance band and hold it in front of you at shoulder level. Without bending your elbows, move your arms to the sides until right angle. Depending on the strength of your rear deltas and the density of the band, perform 10– 20 repetitions in one approach.

3. Seated dumbbell shrugs

This shrug variation makes your traps stronger, which will improve your posture.

In most cases, when performing shrugs, you simply raise your shoulders up (which is also correct), but when working while sitting on a bench, you can focus the load on the lower part of the trapezius, the tone of which is responsible for posture.

Sit on the edge of a bench and hold dumbbells at your sides. It is recommended to use a working weight that is approximately 70% of what you would use for a regular standing dumbbell shrug. Keep your lower back slightly arched as you lean forward slightly.

Raise the dumbbells, bringing your shoulders together as much as possible at the top and pausing for 3 seconds. Do 3 sets of 8 reps.

4. One-arm rear delt swing

This is a great exercise to achieve symmetrical. Lie sideways on a bench, keeping your lower leg suspended for balance.

Take a light dumbbell with your top hand and place it in front of you, lowering it slightly towards the floor.

Keeping your elbow slightly bent, lift the dumbbell in a straight path, without moving it back, until it reaches a right angle with your body.

Then slowly lower down. Perform 3 sets of 6 repetitions on each arm.

Exercise	Number of approaches	Number of repetitions
Delayed horizontal block pull		3 – 5
Standing raises with rubber band		10 – 20
Shrugs with dumbbells while sitting
One-arm rear delt swing

Problem #2: hunched back when sitting

The root of the problem: weak lower back and hamstrings.

Quick fix: sit up straight, adjust your car seat correctly.

Yes, many people do this. Sometimes it's just hard to sit up straight. But to be honest, do you really think that sitting hunched over is much more comfortable? It looks frivolous and, in addition, is terribly harmful to the spine and legs.

The best thing to do in such a situation is to simply try to sit up straight.

But if we look at the issue from an athletic perspective, this is caused by weak back muscles or hamstrings.

Therefore, in addition to strength training, we will do yoga exercises to get rid of hunchback.

1. Up/down facing dog

Take a lying position. Lower yourself onto your stomach, lift your hips and buttocks as high as possible, and move your shoulders back, as if forming the letter “A” with your body. Then lower your hips back to the floor, keeping your knees straight. You will feel a stretch from your hamstrings to your Achilles tendon. This is the downward-facing dog pose.

Hold this position for 10 seconds and lower to the floor. Completely relax your legs, lift yourself up on your hands, stretching upward until you feel a stretch in your abdominal muscles. Hold yourself in upward-facing dog for 10 seconds. Alternate these poses for two minutes.

2. Reverse hyperextensions

If you don't have a reverse hyperextension machine handy, you can imitate this great lower back exercise by lying across a stability ball or bench with your lower body hanging.

Sit on the bench and raise your legs up. At the top point, the body should be straight and parallel to the floor.

3. Hamstring bridge

Lie on your back in front of a bench or cabinet. Place one foot on the bench and the other leg hanging in the air. Press your foot onto the bench and lift your hip up, loading .

At the top point there should be a straight line between the knee and shoulder. Do 3 sets of 5 reps, pausing for 3 seconds at the point of peak contraction.

Exercise	Number of approaches	Number of repetitions
Up/down facing dog	2 minutes	10 second delay
Reverse hyperextensions		10 – 20
Hamstring bridge		5 with 3 second delay

Problem #3: The head is pushed forward and down

Root of the problem: weak neck and trapezius.

Quick fix: Keep your head down when looking at your phone.

There is nothing worse than a person with an outstanding form and a frail neck stretching out between massive shoulders.

The problem is that most athletes pay little attention to their necks. Combined with the general habit of constantly tilting your head and looking down at your smartphone screen, this spells disaster for you. cervical region spine.

This problem can be solved with the following exercises:

1. Neck strap

Sit on the exercise ball and begin taking steps forward until you are in a glute bridge position, with only the back of your head touching the ball. Keep your spine straight as you press the back of your head into the ball. Start with three sets of 10 seconds and work your way up to 30 seconds. After this, you can use additional weights.

2. Shrugs with fixation

It is performed in the same way as regular barbell shrugs, but at the top point we pause for 5 seconds. You need to not just hold your shoulders up, but try to tense them as much as possible and press them to your ears for all 5 seconds.

This hold at the top helps place more emphasis on the upper trapezius, where it attaches to the neck muscles. This allows you to keep your head straight rather than tilted forward.