How to get rid of stoop and correct posture at home. How to maintain correct posture: a set of exercises from stoop

Violation of posture is common among both children and adults, which is most often associated with a lack of proper education and physical inactivity. Fortunately, this is fixable, since there are no pathological changes in the vertebrae, but there is an uneven tension in the muscles that hold the spine and body in an upright position. There are several types of posture disorders: stooped back, round back, and. Therapeutic gymnastics for each type of posture disorder has differences. In this article, we will look at exercises for stoop and round back. In subsequent articles - posture exercises with other types of violations of the physiological position of the spine. Posture plays a huge role in the health of the spine, cerebral circulation, the normal physiological position of the internal organs, their functioning and blood circulation in them. In addition, posture is important for the correct physiological gait, which, together with the physiological curves of the spine and the arches of the feet, creates conditions for the depreciation of the body, and also helps to save energy when walking, running, jumping, since there is no shift in the center of gravity in any direction, the body is in a state of optimal balance, moves easily and less tired. This is important for the health of the feet and joints of the legs. I want to note that the correct posture affects the mood of a person, his performance, self-confidence. Outwardly, a person with a beautiful posture and gait is pleasant for the people around him. Posture is a sign of culture and upbringing of a person. Perhaps it affects the sense of proportion and the sense of the "golden mean". That is, posture is an indicator of the overall health of the body. Its importance is so great that you should immediately begin to perform exercises for posture. It is necessary not only to strengthen the muscles of the trunk, neck and legs, but to educate posture in order to form the correct stereotype of the vertical position of the body in space. From whom can we take an example of excellent posture? Of course, from athletes - gymnasts and ballet dancers.

“Posture is the habitual posture of a casually standing person without active muscular tension.” (V.K. Dobrovolsky).
The essence of ideal posture is the physiological balance of the body in an upright position, achieved under the condition of the correct ratio of the physiological curves of the spine and uniform muscle tone.

The normal posture of a casually standing person has signs:

1. The axes of the body and head are located along the same vertical, perpendicular to the area of ​​support.
2. The pelvis is tilted forward, the hip joints are extended, are in the middle position, the legs are slightly tilted backwards.
3. The curves of the spine (cervical, thoracic and lumbar) are moderately pronounced.
4. Absence of spinal curves in the frontal plane. Normally, the spine looks like a straight line front and back.
5. The shoulders are deployed and slightly lowered, the symmetrically located shoulder blades do not protrude.
6. The chest is cylindrical or conical, moderately protruding.
7. The abdomen is flat or evenly and moderately convex.
8. The feet have a pronounced longitudinal arch (lack of longitudinal flat feet).

Due to this position, the axis of the body starts approximately from the middle of the parietal zone of the head, crosses the ear just behind the angle of the lower jaw, passes through the transverse line connecting the hip joints and ends in the center of the feet in front of the ankle joints.

*The formation of the curves of the spine occurs only after birth. The back of the newborn is almost straight. Cervical lordosis is formed when you try to raise your head while lying on your stomach and in an upright position while keeping your head straight. Lumbar lordosis - when standing and walking. At the same time, the formation of thoracic and sacral kyphosis occurs. Thus, the bends of the spinal column are functional adaptations of the human body to maintain balance in an upright position. Without them, a person would not be able to stand, as there would be a fall back.

*When a child tries to sit for the first time, he develops a general backbend of the spine due to the heaviness of the head and upper limbs. Do not sit down the child before 6 months of life. Strengthen your baby's back muscles with special gymnastics, for example, on a fitball. Let it crawl for as long as possible. You should also not train walking ahead of time, let him get up on his own when the time comes. Learn to swim.

*Thoracic kyphosis and lumbar lordosis are more pronounced in women than in men.
The bends of the spinal column in the horizontal position of the body are somewhat straightened, in the vertical position they are more pronounced, and when carrying weights they increase markedly.

Types of posture disorders.

Posture disorders are detected when examining the patient from the side (in the sagittal plane), in which the correct ratio of physiological bends changes. There is either smoothness of the curves of the spine, or, conversely, their excessive increase; and there are also deviations of the spine in the frontal plane (when we look at a person in front or behind). With any violation of posture, the axis of the body shifts either forward or backward, while the body strives to restore harmony as soon as possible in order to give the body a stable position and maintain the shock-absorbing function of the spine. So, for example, with such a violation of posture as a flat back, the axis of the body shifts back and passes behind the hip joints, the muscles of the front surface of the body are tense to keep the body from falling back, there is a high probability of pathological bends of the spine in the frontal plane, which normally should not be ; this is a compensatory adaptation of the body to provide a spring effect when walking, running and jumping in the case of a flat back.

one). Stooped back - increased thoracic kyphosis at the level of the upper third of the thoracic spine while smoothing the lumbar lordosis.

2). Round back - increased thoracic kyphosis throughout the entire thoracic spine, shoulders brought together, smoothed lumbar lordosis.

3). – all physiological curves of the spine are increased; head, neck, shoulders tilted forward, abdomen protruding; the muscles of the back, abdominals, buttocks and back of the thighs are stretched; increased pelvic tilt.

four). – all physiological curves of the spine are smoothed, the angle of the pelvis is reduced; the back looks like a board.

5). - thoracic kyphosis is smoothed out, and lumbar lordosis is increased; the abdominal muscles are weakened; increased pelvic tilt.

Violations of posture when viewed from behind and in front (in the frontal plane) are not divided into separate types. They are characterized by violations of symmetry between the right and left halves of the body. The spine can be deviated to the right or to the left totally or in any department. In childhood, this curvature is unstable and can be corrected by volitional muscle tension and in the prone position. The differential diagnosis is carried out with dysplastic scoliosis of the 1st degree. In violation of posture in the frontal plane, in contrast to scoliosis, there are no signs of its pathological rotation around the vertical axis; on the x-ray, the bases of the roots of the vertebral arches are symmetrical on both sides. That is, there are no irreversible changes in the spine.

Posture disorders in children, left unattended and lasting for several years, can cause scoliosis, when irreversible changes appear in the entire spine, chest, and pelvic bones. Any violation of the child's posture is evidence of poor parental care or lack of attention and care for their "treasure".

Causes of posture disorders.

1. Hypodynamia, weakness of the muscles that hold the spine in a vertical position: the muscles of the neck, abdomen, back and lower extremities.
2. Muscle imbalance, violation of the physiological tone of the muscles involved in the formation of posture.
3. Bad habit of incorrect position of the body in space. It is formed as a stereotype due to improperly selected furniture, chronic stress, myopia, poor lighting, reading in bed, monotonous work and being in an unnatural position for a long time (for example, in tailors who have a habit of sitting with their legs under them; at the same time flexes the lumbar spine). It will take at least three weeks to form the habit of correct posture.
4. Of great importance for the health of the spine and proper posture is the condition of the lower extremities. Pathological factors are foot defects (clubfoot, flat feet), as well as the shape of the legs (O or X-shaped) and the difference in leg size, when one leg is shorter than the other, and the health of the joints.
5. Premature sitting of a child in the first year of life (sitting is not recommended before 6 months of life), as a round back is formed (with excessive thoracic kyphosis and smoothed lumbar lordosis).
6. The transferred rickets in the period up to 2 years of age matters.

Stoop and round back.

Stoop - an increase in thoracic kyphosis in the upper parts of the thoracic spine with smoothing of the lumbar lordosis (the lower part of the kyphotic arch ends at the level of 7-8 thoracic vertebrae); the shoulders are brought together, the shoulder blades are pterygoid.

The round back has an even more pronounced kyphosis - the back is curved in the form of a large arc backwards, and the curvature also captures the lower cervical vertebrae. The shoulders protrude forward, the shoulder blades protrude pterygoidly, the chest is sunken, the neck rises obliquely forward, the head is also tilted forward, and the pelvis is pushed forward. The spinal column is bent over the sacrum, the stomach is protruded. The whole warehouse of the body gives the impression of lethargy. When walking, the feet turn inward, the gait becomes unsteady, the legs seem to drag along the ground. The person gives the impression of a gloomy, sad creature.

Common features in a stooped and round back are an increase in thoracic kyphosis, smoothness of the lumbar lordosis, the back muscles are stretched, and the chest muscles are contracted in front, the neck is tilted forward.

People with a round back are accustomed to this position of the body, that is, they have a stereotype of body position at the level of a conditioned reflex, and giving the body the correct posture is discomfort for them, it seems to them that they are falling back, they want to quickly return to their usual posture of “crooked and sullenness." Don't worry, it's normal. After all, if a person with a healthy correct posture is forced to stoop, then he will also experience discomfort and will want to adopt the correct posture that is familiar to him as soon as possible. Any habit is formed at least 3 weeks. You need to really want and make an effort, doing therapeutic exercises every day. Gradually everything will work out. And then, when the correct posture is achieved, it is necessary to constantly maintain it: train the back muscles daily, using isotonic and other exercises.

Therapeutic exercise for stoop and round back.

Exercise therapy for stooping and a round back aims to teach a sense of correct posture and the formation of correct postures in everyday life. Therapeutic exercises for stoop aimed at strengthening the muscles of the back, abdomen, legs and neck; and also - to relax and stretch the muscles of the chest. Attention is paid to gait and education of a sense of correct posture. Isotonic, strength, extension exercises are used (with extension of the spine in the thoracic region in the supine position or placing a roller under the back in the area of ​​thoracic kyphosis), - for the collar zone, they can be used during the day when working while sitting at the table, they will look like "pulls".

The starting positions are different, but exercises lying on the stomach with the work of the hands, first without objects, then with a stick and weights, are especially recommended; in the knee-wrist position, kneeling, standing with the gymnastic stick behind the shoulder blades, exercises against the wall.

Fitball - gymnastics is very effective, since exercises on the ball are performed while maintaining balance and symmetry of the body, a sense of the position of the body in space develops.

As weights, you can use dumbbells or weights for arms and legs (they are very convenient to use). Exercises with weights not only strengthen the muscles, but also contribute to a stronger musculo-articular sense of body position, which is very important when correcting postural disorders.

Therapeutic back massage enhances the effectiveness of therapeutic exercises, especially if the procedure is carried out before exercise therapy. Stroking is carried out along the long muscles of the back, along the wide and trapezius muscles, their rubbing, kneading and chopping for toning. If massage is not carried out, then before the lesson it is advisable to do a self-massage of the back with a roller massager. When stooping, it is better to use not a flexible roller massager, but a massager - a stick, on the rod of which wheels are strung.

The duration of therapeutic exercises with stoop is 30 - 45 minutes. Exercises are rhythmic at a slow pace. The lesson will be composed of two parts: in the first part - strengthening the muscle corset, in the second - fixing the correct posture in various positions and conditions and exercises for the feet.

For morning exercises, isotonic exercises and stretching of the spine are perfect. Before going to bed, you can apply the extension of the back in the thoracic region while lying on your back on a roller.

Swimming is useful for balancing the tone of the muscles of the body and stretching the spine, but you need to strengthen the muscles with special exercises outside the water.

Reclinators - orthopedic devices for correcting posture are needed only to help consolidate the sense of correct posture and the formation of correct postures in everyday life. It must be remembered that wearing them for a long time affects the weakening of the muscles that must hold this position of the body on their own. Therefore, the question of choosing and wearing a posture brace is decided by the doctor on an individual basis.

Fitball - gymnastics to strengthen the muscles of the back.

Therapeutic exercises for stoop and round back.

First we strengthen the muscular corset, then we train the sense of posture.

You will need a gymnastic stick, dumbbells (1 - 3 kg) and a bag of sand to wear on your head weighing 200 grams. It is advisable to see yourself in a large mirror, since it is important to maintain symmetry and perform the same exercises in both directions.

one). Starting position - lying on your back, arms along the body.
1 - Inhale, raise your hands up and put on the floor, unbend your feet (on yourself).
2, 3, 4, 5, 6, 7 - Stretching the spine, alternately stretch the heels down, breathing is arbitrary. Concentration of attention on the back of the legs and lower back.
8 - Return to the starting position, exhale.
6 times.

2). Starting position - lying on your back, legs straightened, arms bent at the elbow joints, hands pointing up (toward the ceiling). Leaning on the elbows, straighten the back in the thoracic region, the head touches the floor with the top of the head. Hold for 10 seconds. Return to starting position. 3 times.
You should not tilt your head too much so that there is no excessive extension of the neck, try to straighten the thoracic region more, at the same time pay attention to relaxing and stretching the muscles of the chest.

3). Starting position - lying on your back, arms along the body. Perform an imitation of cycling with legs with full amplitude until the abdominal muscles are tired.

four). Starting position - lying on your back. Diaphragmatic breathing: legs bent at the knees, feet on the floor, hands on the stomach. On inhalation, “inflate” the stomach, on exhalation, slowly “blow off” and pull it in a little. 6 times.

5). Starting position - lying on your back, legs straightened, hands in the "castle" under the head.
Exercise on the press "Cross".
1 - Connect the right elbow and left knee, exhale.

3 - Connect the left elbow and right knee, exhale.

Until the abdominal muscles are tired.

6). Starting position - lying on your back, arms along the body.
1 - At the same time, take your arms and legs to the sides, slightly sliding along the floor, inhale.
2, 3 - Press on the floor with the whole body, arms and legs, breathing is arbitrary.

6 times.

7). Starting position - lying on your back, hands in the "castle" under the head, legs bent at the knees.
1 - Raise your head and upper shoulder girdle, try to spread your elbows to the sides, inhale.

Until the abdominal muscles are tired.

eight). Starting position - lying on your back, arms to the sides, legs straightened.
1 - Move the straightened right leg over the left, touch the floor with the foot, press the right hand to the floor, inhale.
2 - Return to the starting position, exhale.
3 - Move the left leg over the right, inhale.
4 - Return to the starting position, exhale.
10 times.
This exercise trains the rotation of the pelvis following the movement of the leg forward, which is useful for walking "from the hip".

9). Starting position lying on your back, arms along the body, legs bent at the knee joints, feet on the floor.
1 - Simultaneously raise the pelvis and straighten the right leg up, stretch it, pulling the right side of the pelvis behind you, inhale.
2 - Return to the starting position, exhale.
3 - Raise the pelvis and left leg up, pulling the left side of the pelvis, inhale.
4 - Return to the starting position, exhale.
10 times.
Try to do the same on both sides. Concentrate on the rotation of the pelvis.

ten). The starting position is lying on the stomach, the hands are in emphasis near the shoulder joints, “squeeze the buttocks”, the legs are tightly closed and pressed to the floor.
"Breaststroke swimming".
1 - Straighten your arms forward, exhale.
2 - Hands to the sides, straighten your back, raising your head and upper body as high as possible, look forward, legs pressed to the floor, inhale.
3 - Back in the same position, move the arms along the body, press the palms to the body, continue inhaling.
4 - Return to the starting position, the head goes down, the beginning of the exhalation.
Continue without stopping at a slow pace with the maximum amplitude of arm movements until muscle fatigue, focus on the thoracic spine.

eleven). Starting position - lying on the stomach, the head lies on the hands folded in front of it, the legs are tightly closed.
1 - Raise straightened legs, spread them apart and put them on the floor, as if transferring them over low objects.
2 - Return to the starting position, performing the movement of the legs in reverse order.
when the legs go up - inhale, go down - exhale.
Until the fatigue of the muscles of the lower back and buttocks.
Relax your muscles by rocking your pelvis slightly to the sides.

12). Starting position - lying on your stomach.
Isotonic exercise "Boat" 1 - 3 minutes without rest. Don't hold your breath.
Raise tightly closed legs and arms straightened forward, evenly unbending the entire spine and stretching it as much as possible. At the same time, hold the hand by the hand, hands are pressed to the ears, there is no need to throw back the head, look down at the stopwatch.
Relax your back muscles by rocking your pelvis to the side.

13). Starting position - lying on the stomach, hands in the "lock" on the back of the head, head down.
1 - Raise the upper shoulder girdle and head, keep the hands on the back of the head, try to spread the elbows as far as possible to the sides, inhale.
2 - Reach with your right hand towards the feet, look at the hand, exhale.
3 - Return to position No. 1, inhale.
4 - Return to the starting position, exhale.
Do the same on the other side.
6 times.
Relax your back muscles again by rocking your pelvis to the sides.

fourteen). Starting position - lying on the stomach, the head lies on the hands folded in front of it.
1, 2 - Simultaneously raise the straightened right arm forward and left leg back, look down, stretch the spine along this line, reach with left heel, inhale and exhale.
3, 4 - Smoothly return to the starting position, inhale and exhale.
Do the same by raising the straightened left arm and right leg.
6 times.

fifteen). Starting position - standing in the knee-wrist position.
1 - Raise the right hand through the side up, directing the brush to the ceiling, look at it, inhale.
2 - Return to the starting position, exhale.
3 - The same with the left hand, inhale.
4 - Return to the starting position, exhale.
6 times.

16). Starting position - knee-wrist.
"Kitty".
1 - Slightly arch your back up and lower your head down for "acceleration" in order to achieve a greater amplitude of movement in the next paragraph, exhale.
2 - Bend your back, raise your head to look forward, inhale.
With each new repetition, move your attention down the spine, starting from the 4th thoracic vertebrae to the sacrum. Thus, the extension of the spine will be better, the sense of posture is better formed.

17). Starting position - knee-wrist.
"Climbing".
1 - Bend your arms at the elbow joints, head and shoulders lower.
2, 3 - Crawl under the invisible bar, arching your back and moving the body forward, smoothly moving the spine, trying not to touch the invisible bar, under which crawling takes place.
4 - Slowly return to the starting position.
6 times.

eighteen). Starting position - knee-wrist, slightly straighten your back, knees together.
"Fox tail".
1 - Simultaneously move the feet to the right and head with the ear to the right shoulder, inhale.
2 - Return to the starting position, exhale.
3 - Simultaneously move the feet to the left and head with the ear to the left shoulder, inhale.
4 - Return to the starting position, exhale.
6 times.

19). Starting position - knee-wrist.
1 - Simultaneously raise the right arm forward, left leg back, inhale.
2, 3 - Stretch the spine along this line, (reach with the heel), exhale.
4 - Return to the starting position, inhale, exhale.
Do the same with your left hand and right foot.
6 times.

twenty). Starting position - knee-wrist, knees together, arms wide apart.
1 - Lower the right shoulder to the floor, the head turns to the left and lies with the right ear on the floor, the right arm is straightened, and the left arm is bent at the elbow, exhale.
2 - Return to the starting position, inhale.
3 - Lower the left shoulder to the floor, put the head with the left ear on the floor, exhale.
4 - Return to the starting position, inhale.
6 times.

21). Starting position - knee-carpal.
1 - The right hand slides forward as far as possible, the head goes down, exhale.
2 - Return to the starting position, inhale.
3 - Left hand slides forward, exhale.
4 - Return to the starting position, inhale.
6 times.

22). Starting position - kneeling, stick behind the shoulder blades.
1, 2, 3 - Slowly tilt the body back as much as possible, do not straighten your back, concentrate on the front of the thighs, buttocks and abdominals.
4 - Return to starting position.
5, 6, 7 - Slowly tilt the straightened body forward as far as possible.
8 - Return to starting position.
6 times.
You can ask someone close to hold your feet while deviating the body forward so as not to fall and in order to perform the exercise more efficiently.

23). Starting position - kneeling, stick behind the shoulder blades, reach up with the crown of your head, look at some point in front of you.
1, 2 - Slowly sit on your shins, at the same time lean forward, lie on your feet with your stomach, continue to look at the selected point: the head rises, the back unbends.
3, 4 - Return to the starting position.
6 times.

24). Starting position - standing, stick behind the shoulder blades, legs together.
Slowly, smoothly and rhythmically roll from heels to toes, trying to reach up with the top of your head. To slight fatigue of the muscles of the legs.
The smaller the distance between the hands holding the stick behind the shoulder blades, the better for straightening the spine in the thoracic region.

25). Starting position - standing, stick behind the shoulder blades, legs slightly apart.
Squats. Squat slowly, straighten up a little faster, try to maintain balance. While standing up, you need to draw in your buttocks and lower abdomen.
To mild fatigue.

26). Starting position - standing. Put the stick vertically in front of you at a great distance from the feet. The hands are located on top of each other and lie on the upper end of the stick.
1 - Slowly lean forward, resting your hands on the upper end of the stick, do not bend your knees, head lowers and is located between your hands, hang on the stick in this position, exhale.
2 - 7 - Swing forward - back, a little in a circle - intuitively, carefully stretching the spine. Breathing is arbitrary.
8 - Return to the starting position, inhale.
3 - 4 times.

27). Starting position - standing, legs together, stick behind the shoulder blades. You can perform without a stick, putting your hands on your belt, and put a bag of sand on your head.
1 - Raise both heels and move them to the right.
2 - Raise the toes of the feet and rearrange to the right.
Continue to move to the right side in this way, maintaining posture and balance.
Then repeat the same on the other side.
Achieve the perfect quality performance of each exercise.

28). Starting position - standing, stick behind the shoulder blades, legs wide apart.
1 - Squat to the right, bending the right leg at the knee, exhale.
2 - Return to the starting position, inhale.
3 - Squat to the left, bending the left leg at the knee, exhale.
4 - Return to the starting position, inhale.
The exercise is difficult. Perform first 3 times. Remember that the quality and conscientious performance of exercises is more important than their quantity.

29). Starting position - standing, stick in the hands below in front of you.
1 - Raise the stick up and slightly back, stretch the top of your head and arms up, at the same time take your right leg back to the toe, inhale.
2 - Return to the starting position, exhale. Maintain your posture.
3 - Repeat step number 1 with the left leg pulled back.
4 - Return to the starting position, exhale.
6 times.
(You can hold a bag of sand on your head).

thirty). Starting position - the main rack.
"Martin".
1, 2, 3 - Take the right leg back and up, arms to the sides, stand on the left leg, keeping balance, look forward. Try to hold the position so that the right leg, back, neck and head form one beautiful smooth arc. Stretch your spine.
4 - Return to the starting position, exhale.
Do the same with the left leg.

31). Starting position - the main stance, a stick behind the shoulder blades, a bag of sand on the head, walking with the heel to the toe forward and backward. Do the same without a stick.
Walking with big steps forward. At the same time, when moving forward, for example, with the right leg, after it, try to push the right side of the pelvis to increase the length of the step. This is necessary for the formation of walking "from the hip."

32). Starting position - the main stand, hands on the belt, a bag of sand on the head.
1 - Get down on your right knee.
2 - Get on both knees.
3 - Put the right leg, bent at the knee, forward.
4 - Straighten up, return to the starting position.
4 - 6 times.
Then do the same, starting with the left leg.

33). "Rubber". Starting position - the main rack. Exercise for stretching the spine in a standing position. In the process of execution, you need to stretch your heels down, and the crown of your head up. Stretching occurs on exhalation.
1, 2 - Raise your hands through the sides, inhale, hook the hands into the "lock".
3, 4, 5 - Turn the “lock” with your palms outward and stretch your head and arms up, and with your heels down, smoothly and conscientiously stretching the spine, like an elastic band, exhale.
6 - Unhook the brushes, inhale.
7, 8 - Return to the starting position, exhale.
3 times.
If performed correctly, it will become hot, maybe sweat, cheeks will turn pink, a pleasant feeling of saturating the body with energy will appear.

Of all this set of exercises, the most important exercise is isotonic, which provides constant physiological muscle tone- back straighteners. If you are lazy and do not want to do exercises with stoop every day or at least every other day, then “Boat” or “Airplane” 1 time a day for 1 minute without rest every day you can force yourself to do it. And, if you want to bring up the correct posture as soon as possible, then the exercises should be treated with love and with great pleasure, a set of exercises should be learned by heart, the exercises should be performed with high quality.

Prevention of posture disorders.

1). The main means of preventing posture disorders is physiotherapy exercises. Therapeutic back massage in combination with exercise therapy gives an even better result.

2). The bed should be hard, even; pillow - flat, low (according to the size of the shoulder), so that the head lies flat. You can not sleep on a soft sagging mattress.

3). Proper organization of the workplace: lighting and furniture. Lighting should be sufficient and diffused. The height of the table should be such that if you put your hand on your elbow, then the middle finger should reach the corner of the eye (the back should be straightened).

It is necessary to fight such postures that distort posture, such as the oblique position of the shoulder girdle when writing, when the left hand is hung from the table; or an oblique position of the pelvis when putting the legs under you.

The choice of chair is of particular importance. Correct posture in a sitting position on a chair is possible provided that not only the back is straightened, the shoulders are straightened and there is no “softening” of the body hanging on the spine, like on a hanger, but the most important condition is the transfer of the center of gravity of the body to the feet. Then the spine ceases to be a “hanger”, it is significantly unloaded and freed from holding the weight of the body. This, of course, has a positive effect on the intervertebral discs, and on the ligamentous apparatus of the spine, and on the tone of the muscles that hold the body in an upright position.

The easiest way to create conditions for the physiological position of the body while sitting is to sit on an ordinary chair approximately in the middle of the seat, substituting a bar 10–12 cm high under the rear legs of the chair, or rather, the seat plane should be tilted forward by 8–10 0.

Dancing Chair.

But an even better option is to buy, which allows you to find the optimal body position for each person individually, since the height of the chair is adjustable, there is a labile seat; it is possible to move and exercise the muscles of the body during a long sitting position. This invention is worthy of attention and admiration. On the Dancing Chair you can sit for the benefit of yourself and your health.

Another recommendation for organizing a workplace at the table: position the table so that there is a wall behind it, so that the window and the door to the room are in sight on the right or left, and there is free space in front (if this is not possible, then you can hang on the wall in front of the table, either a mirror or a photo wallpaper with a perspective, so that there is a sense of space in front.This creates the psychological comfort of a person sitting at the table, which is one of the factors that positively affect the state of posture, since this arrangement of the table contributes to a sense of security, awareness and freedom of action Increases resistance to stress, which means that the muscles of the collar zone are less tense, which are the first to react under stress, turning into a shell that protects against impact.

four). Before leaving the house, you need to stand against the wall, pressing against it with the back of your head, shoulder blades, buttocks and heels. At this time, you need to try to “glue” the lower back to the wall with your stomach (the lower back will not adjoin the wall, but there will be proper muscle tension). Squeeze the buttocks tightly, pulling them "into yourself". Stretch the top of the head up, and the heels down, stretching the spine. So you need to stand for a while (for example, one minute), to remember well this feeling of correct posture. Then go about your business, trying to keep this position of the body while walking.

One of the moments of self-control while maintaining the correct posture - while standing and walking, the legs should not be visible when lowering the eyes.

5). Do not wear a bag on a belt over your shoulder, as the belt tends to slip off the shoulder, and to avoid this, you will lift the shoulder on which the bag hangs, which will lead to a distortion of posture in the frontal plane.

6). You should not carry a heavy bag in one hand, it is better to divide the weight into two equal parts and carry it in two hands, or at least often shift the bag from one hand to another.

Prevention of posture disorders is of particular importance for children, since it is very important to form the correct stereotype of a sense of position in space from childhood. It is easier to immediately cultivate the correct posture than to correct the habit of incorrect body position. A person with impaired posture seems to be sitting or standing correctly. But when correcting his posture, he experiences discomfort, it seems to him that he is falling back, which looks somehow “proud” and unnatural. To convince him of the need to correct his posture, it is best to take photographs and show them. Better yet, take before and after photos. That is, to give the correct position to the body for at least a few seconds, take a picture and present for comparison. It is necessary to help a person realize the difference so that he himself wants to train posture and make it his good habit. After all, constantly pulling, hitting on the back to straighten up is not good, it can irritate and spoil the mood, moreover, it can cause internal resistance against constant control from others because the usual incorrect position of the body is a “comfort zone”, leaving which do not want. To win in this case, you need to really want to have the right posture, for this you need to understand its value and necessity both for external beauty, and for the health of internal organs and the whole organism, and for the health of the individual. Getting rid of the stereotype of incorrect body position in space, formed in the brain, is also not easy, like, for example, quitting smoking. Therefore, it will take determination, concentration on maintaining the correct posture (constant mindfulness), patience, daily work - posture exercises and, of course, control of the result.

The problem of stoop is quite common. And both in men and in women. The main reason for slouching is weak back muscles. How to deal with stoop? First of all, strengthen the upper back. Therefore, we will work on this area and in a few days the first results will already be visible.

The problem of stoop is quite common. And both in men and in women.

Main the cause of stoop is weak back muscles. How to deal with stoop?

First turn, strengthen the upper back.

Therefore, we will work on this area and in a few days the first results will already be visible.

1. Starting position -feet shoulder width apart, arms to the sides.

Make circular movements with straightened arms, first forward, then back. Repeat the exercise 6-8 times on each side.

2. Starting position - arms lowered along the body, feet shoulder width apart. Alternately raise the left, then the right shoulder. Repeat the exercise 6-8 times.

3. Starting position - hands on the belt, feet shoulder width apart. Raise your shoulders sharply, then slowly lower them. Repeat the exercise 6-8 times.

4. Starting position - feet shoulder width apart, hands behind the back. Slowly stretch forward, arching your spine as much as possible and pulling your clasped hands back. Then return to the starting position. Repeat the exercise 6-8 times.

5. Starting position - feet shoulder-width apart, hands are freely located at the seams. Raise your right hand up, take your left back, bend your elbows and try to connect them behind your back, return to the starting position. Repeat the exercise, changing the position of the hands, 6-8 times with each hand.

Bonus - to consolidate and truly real result, we finish the complex -1 5 minutes

standing against the wall. Necessarily.

And no special street magic and expensive exercise equipment. Everyone has a wall, stand, if you have legs, you can, then everything you need, to find the right posture, you have.

Only a catalyst is needed - this is your desire. This is the same energy that will make the world spin around you, that which makes you act and get what you want.

What is so special about this exercise? In this exercise for correct posture, we show the body the position we want to take, with regular repetition, the muscles remember the new position of the body. This is how a new habit is formed.

Well, let's get started. To begin with, choose a wall without a baseboard so that it does not interfere with the heels, or a regular door will do. In general, any flat, vertical surface is needed. Go to the wall and press yourself so that you touch with 4 points:

1. back of the head
2. shoulder blades
3. buttocks
4. caviar
5. heels

Frequent mistakes when, with a stoop, they excessively bring their head back to touch the wall with the back of the head, instead of bending in the thoracic region. Try to unbend and straighten your chest, and keep your head straight. Another mistake is when they do not completely touch the shoulder blades, but only partly. Try to almost close them and touch the wall with the entire surface of the shoulder blades, that is, turn them parallel to the wall. Shoulder movements: down and back to the wall.

Now stand. Stand as long as you can, but at least 2-3 minutes to start. It will be difficult to stand at first, as the muscles are not used to holding the posture in this position.

But don't worry, it will pass. Then gradually increase the time, for example, add 10-30 seconds every day. You will be surprised how quickly you can stand in this position for 15-20 minutes or more.

In addition, you can add a few elementary movements when you are standing:

• Raise your knees one at a time and use your hands to help pull them up to your chest. 10 times each
• Then raise your legs in turn without bending your knees. 10 times
• Tilts to the side. 10 each way
• Squat 20-30 cm. Also 10 times

I want to draw your attention to the fact that all these exercises are performed without lifting the back of the head, shoulder blades and pelvis from the wall, otherwise the whole positive effect disappears and you just train bad posture.

After you have stood and moved against the wall, move away from it and walk around a little, trying to maintain your posture, as if you had a wall glued to your back. After 5 minutes, go back to the wall and check how well you succeeded, if necessary, correct it.

That's all, now you have seen for yourself that correct posture = exercises is an effective formula. If you still haven't lifted your soft spot from the chair to put it to the test, now is the time to do it. Nobody will do it for you.At the same time, share your results from the application in the comments.

Everyone knows that correct posture is not only a straight back, which is beautiful in itself, but it is also an indisputable guarantee of health. However, a very large number of people, to varying degrees, suffer from such an ailment as stoop. Which ultimately leads to disruption of the activity of the heart, lungs and organs of the gastrointestinal tract.

Causes of poor posture and stoop

There are many reasons for the appearance of stoop. The most popular of them are:

If the child began to slouch

If the child has begun to stoop, then you can use one method that will help him walk and sit with a straight back.

To do this, a couple of times a week for several hours a day, you need to put clothes on him “back to front”. Let it be a jacket, shirt or sweater with a collar, preferably well starched.

Wearing such a thing, the child will feel discomfort and irritation, which will make him straighten his shoulders and raise his head up so that the collar does not interfere with his chin. Clothes worn in this way make it necessary to maintain the body in a certain state.

As a result, the child has a royal posture. This method is also suitable for adults, but for them it is less effective.

In order to straighten your back and get rid of stoop, you need to follow some tips:

• hang the load. To do this, you need to put dumbbells or other heavy objects in a backpack, put it on your chest and walk around for a certain amount of time. The body will try to cope with the weight and involuntarily pull back the shoulders. You can gradually increase the time of carrying the load.
• Strengthen neck muscles. It is necessary to sit on the floor (on your knees), bring your shoulder blades together as much as possible, throw your neck back and pull it.
• Develop back muscles. The exercise "cat" is best suited. Get on all fours and arch your back. Hold your breath for a couple of seconds, then exhale, arch your back and lower your head down.
• Carry books on your head. It is best to take a book wide and thick, put it on your head and try to walk without dropping it. This exercise must be done regularly, over time complicating movements (dance, squat).
• Remember the correct posture. You need to stand up to a flat wall and fix 5 points of contact: the back of the head, shoulder blades, buttocks, calves, heels. All these points should touch the wall and this position must be remembered. All the time you should remember this posture and try to always be in it.

Home stoop exercises

If long walking and sitting is accompanied by pain in the back and neck, then stoop prevention should be urgently carried out so that more serious diseases do not develop. Some of them you can do right at home:

1) It is necessary to straighten your back and bring your shoulder blades together. Then you need to bring your right hand behind your back and bend at the elbow. In this case, the palm should be turned outward, and the fingers should point upwards.

3) If you can’t get one hand to the other, you can use some kind of auxiliary item.

4) This set must be repeated several times.

In more advanced cases, such simple exercises will not give great results. Most often, doctors advise wearing an orthopedic corset. However, to restore posture, you can perform some exercises:

1) You need to take a chair with a fairly high back, sit on it and lean on it. Next, you need to put your hands behind the back, bend over and sit like that for a while.

2) Lying on the couch, you can put a solid towel roll under the thoracic spine. Lie like this for a while.

3) Even simple stretching is good for spinal alignment. It is necessary to stand straight, raise your hands up and stretch as high as possible. Instead of this exercise, you can simply hang on the horizontal bar, due to which the cartilage of the spine begins to stretch.

A good option to get rid of stoop is to visit the pool. But swimming will be effective, and not just being in the water. Or you can resort to the services of a professional massage therapist.

Stoop is not a sentence even for an adult. It is possible and necessary to defeat it, because it is the back that is the main trump card or, conversely, the disadvantage of any figure.

Weak back muscles are not only and not so much your promiscuity, but also heredity. Some people are born with responsive muscles that respond well to physical activity, while others are born with non-responsive ones. In the same way, someone comes into this world with strong back muscles, while someone has weak back muscles from birth.

For example, I have very responsive muscles that respond perfectly to even the slightest physical exertion, but at the same time I was born with weak back muscles. Despite many years of choreography in childhood, I could not get past the family problem: I did and continue to do my back myself.

So I have experience of getting rid of stoop. This process is long and difficult, but it certainly leads to a straight back, if you don’t skimp and don’t lose patience.

A strong muscular corset helps to keep the back straight. I checked this statement on myself, having “bandaged” my back with muscle ribbons for several years.

Let's say you built a muscle core and now you can keep your back straight when you remind yourself of this. These "reminders" become the main problem. What's the point of being able to walk or sit up straight when you're slouching because of years of habit already "on the machine"?

I thought for a long time how to solve this problem. Agree: nothing is easier than to advise you to turn on self-control, when the main difficulty lies precisely in turning it on. It is impossible every minute of life to think about keeping your back straight. Nobody gets it. And hourly "reminders" on the phone do not solve the problem. For the first five minutes after the call, you hold on, then you are distracted by something else, and your shoulders take their usual stooped position.

I went the other way: a long one, but the only correct one. The way out is not to constantly remind yourself to keep your back straight, but to gradually accustom your body to its natural position.

Slouching is an unnatural position for the human body. Just like sweet soda and chips are unnatural food for him. However, a person who drinks Cola chips for years and eats fried potatoes with meat and mayonnaise considers his diet to be more than natural. Similarly, a person who stoops perceives this body position as natural.

What happens to a person who has been eating all sorts of rubbish for years, and then switched to proper nutrition? “I don’t understand how I could eat this? Now the once-favorite salad with mayonnaise is disgusting to me, and grilled vegetables and meat, which I used to consider boring, are what I need, ”the former food pig argues something like this. The puzzle was formed: unnatural food, which a person considered natural, over time became unnatural for him too. However, before this happened, man, week after week, month after month, gave his body food that is natural to him, not due to wrong habit, but from nature.

With the back, you should do the same as with bad eating habits. Not only do you need to build muscle and remind yourself not to slouch, but every day, week after week, month after month, let your body stay in the position that comes naturally to it: with a straight back.

If you keep your back straight for half an hour a day without interruption, and at the same time build a muscle corset in the gym, you will say goodbye to stoop.

The question is how to hold out for these half an hour and not stoop reflexively. It would seem nonsense, but it is on it that everything breaks down.

The way out is to occupy yourself in these half an hour with activity, during which it is physically impossible to slouch.

Yoga. She is your everything in this matter. No matter how much you want, you will not be able to slouch while performing asanas.

In the gym, you build strong muscles that will help keep your back straight. At home, you do yoga, which will help to accustom the body to its natural, direct position.

The devil is in the details. The detail is that yoga should be practiced every day without gaps. As soon as you start to skimp, your body memory "zeroes out". Three times a week you have a gym, every day, preferably at the same time, half an hour of yoga.

1) "For beginners",
2) "Pure power",
3) "Pure sweat",
4) "Pure calm."

“Pure calmness” in the Russian version goes like “Meditation”, but there is no meditation there. There is an excellent stretch without muttering about the spiritual.

If you want to do yoga solely for the purpose voiced in this post, you can do the Pure Calm complex. So you kill two birds with one stone: 1) daily stretching, which is necessary for any training person, 2) accustoming the body to its natural - direct - position.

If there are no other workouts in your life, then start with the “For Beginners” complex, gradually increasing the level to “Clean Sweat”. The first-third complexes go well in conjunction with the fourth, that is, first you do, say, “Pure Strength”, and immediately after it, you perform “Pure Calmness”. As a result, you will have a full-fledged hour-long workout, during which you will first work out the entire body with your own weight, and then stretch it well.

If you are completely limited in time, then do the “boat” exercise, followed by the “Pure Calm” complex. Keep within half an hour. Performing the "boat", strain your muscles as much as possible. Do not raise your arms and legs high, do not bend in the lower back, do not throw your head back. If you can't lift your arms and legs at the same time, lift your upper body.

In the "boat" you must "hold out" for at least 5-7 seconds. Gradually increase the load. Over time, you will be able to hold your arms and legs up for 5 minutes or more.

Today you almost never meet a person with a proud posture, straightened shoulders and a straight back. The modern world of technology, sedentary work, constant travel by car or public transport are waging a war against our bodies. And so far they are winning on all fronts.

The good news is that we can win with a few simple tactics. Yuri Elkaim, a health and fitness expert, has developed a simple workout that will straighten rounded shoulders.

Why do we slouch and what does it lead to

The reason for our rounded shoulders is wrong. A sedentary and sedentary lifestyle leads to muscle imbalance. The chest muscle contracts and the scapula muscle (upper back) weakens, which can lead to humpback over time.

A straight back and squared shoulders have many advantages. In addition to the obvious improvement in appearance, correct posture has also been shown to affect mood, confidence levels, and may even help you feel more confident. Do slumped and upright postures affect stress responses? A randomized trial..

How to fix slouching

1. Stretching

If you decide to deal with stoop, then first of all you should pay attention. Regularly performing the exercises below will help maintain the correct vertical position of the back and not round the shoulders. Hold the position for 20 to 30 seconds several times a day.

Muscles of the chest and shoulders

Starting position - standing. Clasp your hands behind your back. Focus on gently pulling your shoulders back and down, avoiding pulling your neck forward.

Anterior thigh muscle

Starting position - standing, right leg in a lunge. Lower your left knee and push your hips slightly forward until you feel a stretch deep in your hamstrings. Change legs.

Quadriceps femoris

Starting position - standing. Grab your leg with your hand behind you and gently pull up until you feel a slight stretch in the front of your thigh. Change legs.

hamstrings

Starting position - sitting. Stretch one leg forward, bend the other in front of you so that the knee is directed to the side and the heel to the groin. Slowly lower your chest down to the thigh, reach for the toes of the straight leg with your hands. Change legs.

2. Exercises for the back

The proposed exercises will help strengthen the muscles in the area of ​​​​the shoulder blades, which are responsible for pulling the shoulders back and down. Do them several times a week in addition to stretching.

Shoulder push-up

Get into a push-up position. The body should form one straight line from head to toe. Squeeze your shoulder blades together and then return to the starting position. Do 5-10 reps.

This type of push-up, unlike the usual one, involves making a small movement and is aimed directly at the upper back muscles responsible for bringing the shoulders into the correct position.

sliding along the wall

Starting position - standing with your back to the wall. Press your chin and press your hands against the wall, the angle at the elbows should be 90 degrees. Hold the position for 30-60 seconds. For a better study of the upper back muscles, you can slowly move your hands up and down.

Abduction of the shoulder blades

Stretch the band around a stable object at waist level. Keeping your elbows at your sides at a 90-degree angle, pull the band towards you until you gather your shoulder blades together. Return to starting position and do 8-12 reps.

3. Yoga

Yoga promotes strength and flexibility, which is great for correcting posture. The proposed poses will help stretch and strengthen problem areas. Stay in each position for 20-30 seconds.

Cobra

Starting position - lying on your stomach. Push off the floor and straighten your arms at the elbows, while trying to use the back muscles. Focus on opening your shoulders with your head slightly tilted back.

Downward facing dog

Starting position - standing on all fours, hands are under the shoulders. Push off the floor and straighten your legs, lifting your hips towards the ceiling. Strive to keep your head and neck in line with your spine, and try to touch the floor with your heels.

Upward facing dog

Starting position - lying on your stomach. Push your hands off the floor and straighten them completely, put your feet on your toes. Your hips should rise slightly off the floor so that you feel a stretch in your chest and shoulders. You can connect the two poses by going from down dog to up dog in one smooth motion.

4. Basic exercises

Strengthening the core muscles with the suggested exercises will help set the spine in the correct position.

plank

To perform, take a push-up position, hands under your shoulders, the body forms one straight line. You can also do elbow exercises. Hold the position for 30-60 seconds.

Medicine ball exercise

Starting position - lying on the floor, legs and arms extended upwards. Hold a medicine ball (weighing 1 or 2 kilograms) or other suitable weight. Lower your right leg and left arm off the floor, keeping the ball up between your left leg and right arm. Change your leg and arm. Do 8-10 reps.

5. Exercises with a massage roller

This is a very handy tool for myofascial relaxation, which will help get rid of tension in muscles and connective tissues.

The massage roller helps increase blood flow to the muscle tissue, improves mobility, speeds up recovery and improves performance. Try using it 2-3 times a week for maximum results.

Upper back

Lie on your back and place the roller under your upper back. Cross your arms over your chest or clasp them behind your head, slowly roll back and forth. Stop in places of tension for 20-30 seconds.

Rib cage

Roll over to face the floor and place the roller under your ribcage near your shoulder joint. Move your hand up and down, feeling that the roller has hit various points of tension in the chest. Hold at these points for 20-30 seconds. Repeat on the other side.

Now you know five simple ways to win the war with rounded shoulders. Remember that the result will depend on the regularity of the proposed exercises and postures.