Posture exercises should become regular from the age of 4, when the skeleton is formed and the muscles of the back develop. Their implementation throughout life is a good prevention and method for eliminating spinal deformities. Correct posture is an attractive appearance, energy and self-confidence.

Beautiful posture is a straight back and straightened chest:

Causes of bad posture

Changes in the spinal column lead to:

Consequences of bad posture

Bad posture affects the work of all body systems, spoils the appearance, changes the gait:

Correct posture tests

To check the correct posture, exercises are performed - tests:

A set of exercises at home

Exercises that do not take much time form the habit of "holding" the back:

A set of exercises in the gym

Exercises for children

To acquire a beautiful posture, preschool children and students at school can perform the same set of exercises. Preschoolers need to be engaged in the morning or afternoon, short and non-intense workouts. With age, the intensity of training should increase.

For teenagers, "adult" simple exercises can be taken, with fewer approaches.

Examples of exercises for preschoolers:

Exercises for schoolchildren:

1. Position on the back. Rotate imaginary pedals.
2. Lying on your back, rest your feet on the floor. For five seconds, tear the pelvis off the floor and raise it as high as possible.
3. Hugging your knees with your hands, roll on your back from the head to the coccyx.

Exercises for girls and women

Exercises for female posture and a beautiful back are aimed not only at strengthening the muscular frame, but also at forming a thin waist, high breasts and eliminating fat deposits in the back. For women, it is important to tone the muscles, and not to achieve the manifestation of muscles.

The load should be smooth and regular:

Exercises for boys and men

For men, whose muscles are naturally more developed, the horizontal bar is the best way to form a healthy posture. Exercises on the horizontal bar will not only strengthen your back, but also create a beautiful muscular relief.

The following exercises are among the simplest and most effective:

Amosov complex

Exercises for the back posture of academician Amosov are performed in 20 approaches:

A set of Chinese exercises

Classes relax, develop chest muscles, eliminating stoop:

A set of Japanese exercises

Not difficult exercises that take a few minutes a day, forming a graceful posture:

A set of yoga exercises

After a week of regular exercise, flexibility will improve, the habit of “holding” your back will appear:

A set of exercises for the back and press

Good posture means a strong back and strong abs. There are universal exercises for the back and abdomen, with which you can maintain your posture in perfect condition.

The exercises are as follows:

A set of exercises with a gymnastic stick

Exercises for the prevention of osteochondrosis and the formation of a beautiful posture of the back:

A set of exercises with a heavy ball

The medicine ball is used to increase the load, strengthen the muscles to form a beautiful posture:

A set of exercises with dumbbells

After performing a simple set of exercises, it is advisable to complicate them with an additional weight of dumbbells:

"Plank" and "side plank" for correcting posture

A complex exercise that tones the muscles that stabilize the spine. 2-3 sets of 30 seconds are enough to get a good load.

The exercises are performed as follows:

Exercises on the horizontal bar

Exercises on the horizontal bar improve flexibility and relieve back tension. This is important for the formation of a beautiful posture.

The simplest exercises include the following:

wall exercises

Chair exercises

Exercises stretch the pectoral, cervical, trapezius muscles, increasing their elasticity, thereby correcting posture.

Push-ups from the floor

Push-ups for posture are somewhat different from the classic version. Hands are placed on the floor, shoulder-width apart, and legs are placed on a gymnastic ball (fitball).

The instability of the ball forces you to balance in the process of push-ups. As a result, the muscles that keep the back straight are strengthened and developed.

Stretching on the transverse twine for a beautiful posture

Elastic muscles form a beautiful posture, a thin waist and an easy gait.

Stretching exercises should be performed after intensive warming up of the muscles:

Prevention of bad posture

Prevention of changes in posture is a set of measures, including:

According to orthopedists and instructors, special physical exercises for posture are:

• the most effective way to correct posture. These complexes are simple, do not take much time, with regular performance they will lead to a noticeable result in 2 weeks;
• publicly available and effective measures to strengthen posture. There are practically no contraindications to their implementation. In combination with massage, they will eliminate stoop, quickly normalize spasmodic muscles;
• methods recognized by official medicine (in particular, the Academician Amosov complex), which are intended not only to correct changes in posture, but also to treat diseases of the back and spine.

Many of the presented exercises are used in therapeutic gymnastics programs. To improve the posture of the back, you need to exercise regularly, and to enhance the effect, you can add swimming.

Video about exercises for back posture

Exercises for the formation of correct posture in children:

Exercises for back posture in the gym for girls:

You can maintain and align your posture by performing a certain set of exercises at home.

Correct posture determines not only the external beauty of our body, but also the level of health. The rhythm of life of modern people (work in the office at the computer, inactivity, frequent sitting) contributes to the fact that we forget about our posture, and remember it only with severe back pain or the appearance of signs of curvature of the spine.

What is posture?

Posture is the standard posture of a calmly standing person who has his heels together and his toes at an angle of 45 - 50 °.

Posture is a certain position between the muscles, skeleton, other tissues and gravity, and this relationship is maintained while sitting, standing, and lying down. The spine is at the core of posture.

Correct posture is:

• The angle between the neck and shoulders is more than 90°.
• The shoulder blades fit snugly against the chest.
• The navel is located in the middle.
• Popliteal and gluteal folds are located on the same level.
• The clavicles, the lower angles of the shoulder blades and the nipples on the right and left sides are symmetrical in relation to each other.

Benefits of Good Posture

A stooped or crooked back can be the cause of various diseases. Incorrect positioning of the spine often leads to compression of the internal organs and other problems.

The formation of correct posture is necessary for:

For the normal functioning of internal organs

A curved spine can lead to disruption of the cardiovascular system, problems with breathing and the functioning of the digestive system, and the accumulation of toxins in the body.

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

To improve psychological comfort

A person with a beautiful and even back attracts the views of others, and this improves his well-being and self-confidence.

To create a beautiful image

Perfect posture, light and airy gait, wide-shouldered shoulders, a raised head and a retracted belly - this is how a woman should look.

Other benefits of good posture include:

• Reduced risk of injury.
• Effective muscle work - low energy consumption for performing actions.
• Fatigue prevention.
• Good filling of the lungs with air.
• Improving signal transmission from the brain to the muscles.

What are the causes and consequences of changing posture?

Posture must be monitored from early childhood - it is during this period that the back muscles are still weak, and if you do not control their position, then after a few years you can get problems with the spine.

Causes of poor posture in children include:

• Inappropriate furniture for weight and height.
• Prolonged stay in an unnatural position (sitting or lying down).
• Weakness of muscles and ligaments.

Curvature of the spine can also occur in adults due to the following reasons:

• The presence of tumors.
• Muscular dystrophy.
• Diseases of the spine and intervertebral joints (spondylitis, spondyloarthritis).
• Pathology of the endocrine system.
• Spinal injuries.
• Pregnancy.
• Frequent use of high heels.
• genetic predisposition.
• Overweight.

The main consequences of poor posture are the deterioration of the internal organs.

Posture correction at home

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

Exercise #1

The simplest exercise that you can do at home is to take off your shoes and stand near the wall, touching it at 5 points: the back of the head, buttocks, heels, shoulder blades and calves. Being in this position for at least 20 minutes a day not only helps the brain “fix” the correct posture, but also checks the degree of curvature of the spine (if any). When retracting the abdomen, the distance from the wall to the waist should not exceed the thickness of the finger.

In childhood, this exercise must be performed for 10-15 minutes every hour, so that it becomes a habit to keep your back straight.

Exercise #2

Exercise with a gymnastic stick

Another fairly simple exercise is walking with a gymnastic stick. It is necessary to place the stick at the back perpendicular to the line of the spine and hold it in the bend of the elbows. It is enough to do this exercise for half an hour a day to form a good posture. Additionally, with a gymnastic stick, you can do inclinations and squats.

Effective training for the formation of posture in children

1. Take the starting position (stand straight, feet shoulder-width apart). Bend your elbows and put your hands on your shoulders. Try to bring the shoulder blades together, moving the elbows behind the back.
2. Stand against the wall so that the back of the head and shoulders touch its surface. Place your hands on your chest. Slowly squat, not looking up from the wall, then get up.
3. Lie on your back and place your arms along the body. It is necessary to take turns lifting your legs up.
4. Lie on your stomach and place your hands on your belt. Raise your torso up as you inhale, and lower as you exhale.
5. Take the starting position, and place your hands on your belt. Make circular movements of the pelvis in different directions.
6. Lie on your back, bend your knees, and place your hands on the floor with your palms down. It is necessary to lift the body up, leaning on the shoulder blades. Hold in this position for 3-4 seconds.
7. Roll over on your stomach so that the forearms touch the floor, and the hands are in line with the shoulder joints. It is necessary to bend the back back, strenuously straining the muscles. When doing the exercise, you can rest on the floor with your palms.

Posture Correction Workouts

1. Get on your back. Raise your head and shoulders so that the body does not move.
2. Get on your back. Alternately pull your knees to your stomach, exhaling. As you inhale, take your leg back.
3. Lie down on your stomach. Put your hands under your chin. It is necessary to slowly raise your shoulders and head. Then you need to place your hands on the belt, trying to bend your back well and combine the shoulder blades. After that, slowly return to the starting position.
4. Get on all fours with an emphasis on your knees and palms. It is necessary while inhaling to alternately raise the left arm and right leg, then the right arm and left leg.
5. Get on all fours. It is necessary to bend your arms all the way down, so that the chest touches the floor, then unbend.
6. Walk on toes and the outside of the foot.

• All exercises aimed at developing a good posture or correcting a curved spine should be done after consulting a qualified doctor and drawing up a personal treatment or rehabilitation program.
• Choosing a course of exercises for posture and the amount of time spent on training is necessary in accordance with age.
• Exercise should not lead to fatigue and congestion of the body.
• The formation of correct posture is facilitated not only by exercises, but also by regular control over the position of the back. So, you can’t sit with your legs crossed, and your feet should always be placed on the floor with the entire surface. When walking, you should slightly strain your stomach, and push your chest forward. The neck, head and spine should be in a straight line.
• The number of exercises and training schedule is determined by the attending physician. In most cases, experts recommend exercising daily (sometimes twice a day - morning and evening), spending at least 30-60 minutes on training.

A few more sets of exercises to correct stoop and correct posture:

Correct posture is the basis of health and endurance of the body. There are a huge number of effective exercises for posture, but their effectiveness depends on how regularly and responsibly a person treats training. You can form the correct posture by strengthening the back muscles and controlling the position of the spine every minute. It is recommended to engage in posture at any age, but the “laying” of the correct position of the spine is carried out in childhood. Therefore, it is necessary to monitor the posture of children all the time and periodically take them to an orthopedist for a consultation.

Be sure to read about it

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

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

And it’s not even about sedentary work, constant driving or … Why pump muscles at all if you can’t show them normally? In addition to the obvious disadvantages of bad posture on your shape (didn't all those mirror selfies for Instagram teach you anything?), there is also a serious risk for the spine if you constantly sit or stand in a crooked position.

Today we will understand what are the problems with posture, 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 delts, bench press abuse.

Quick fix: Stand up straight and roll your shoulders back.

This problem is probably more common than other postural problems.

There may be several reasons for its occurrence. The most common is the priority of heavy chest workouts in relation to back workouts.

Take this little quiz to find out how much of a "hokey" you are. Stand with your arms at your sides. Look down at your hands. Does this turn your thumbs towards your hips or stay in a neutral position? If they turn, then you have this problem.

The front deltas and pectorals are strong muscles. Due to their work, the shoulders are brought forward. This power imbalance can make you look like a primitive or easily injure your rotator cuff.

The quickest and easiest way to get rid of this problem is to concentrate on standing straight and pulling your shoulders back. But this is not enough to get rid of the power imbalance that has been formed 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 the article "10 tips on how to increase the weight and result in the bench press"), you need to work out the opposite movement, and work with heavy weights. For this, horizontal traction in a block simulator with a wide handle is well suited. And it is desirable to keep the handle at the same width as with the bench press.

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

Stretch the handle and squeeze the shoulder blades together. Pause for a second when you touch the handle to the top of the press. Do 5 sets of 3– 5 heavy reps.

2. Standing arm extension with rubber band

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

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

3. Shrugs with dumbbells sitting

This variation of shrugs makes your trapezium stronger, which will improve your posture.

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

Sit on the edge of a bench and hold the dumbbells at your sides. It is recommended to use a working weight of about 70% of what you use in regular standing dumbbell shrugs. Keep your lower back slightly arched, leaning slightly forward.

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

4. Mahi with one hand on the back delta

This is a great exercise for getting symmetrical.. Lie sideways on a bench, keep your lower leg on the weight to balance.

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

Keeping your elbow slightly bent, raise the dumbbell in a straight line, without pulling back, to a right angle with your body.

Then slowly lower down. Do 3 sets of 6 reps for each arm.

Exercise	Number of approaches	Number of repetitions
Delayed Horizontal Pull		3 – 5
Standing arm extension with rubber band		10 – 20
Shrugs with dumbbells sitting
Mahi with one hand on the back delta

Problem #2: Hunched Back When Sitting

Root of the problem: weak lower back and hamstrings.

Quick solution: sit up straight, properly adjust the seat in the car.

Yes, many do. 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, moreover, is terribly harmful to the spine and legs.

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

But if you consider the issue from the position of athleticism, weak back muscles or hamstrings lead to this.

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

1. Dog face up / down

Take an emphasis lying down. Get down on your stomach, lift your hips and buttocks as high as possible, and take 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 yourself to the floor. Relax your legs completely, raise yourself on your hands, stretching up until you feel a stretch in the abdominal muscles. Lock in "upward facing dog" for 10 seconds. Alternate these poses for two minutes.

2. Reverse Hyper

If you don't have a reverse hyper machine handy, you can mimic this great lower back exercise by lying across a resistance ball or bench, keeping your lower body hanging.

Lock on the bench and lift your legs up. At the top, the body should be straight and parallel to the floor.

3. Bridge for the hamstring

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

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

Exercise	Number of approaches	Number of repetitions
Dog face up/down	2 minutes	10 second delay
Reverse hyperextensions		10 – 20
Bridge for biceps femoris		5 with 3 second delay

Problem number 3: the head is pushed forward and lowered down

Root of the problem: weak neck and trapezium.

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 a smartphone screen, this leads to a catastrophe for the cervical spine.

This problem can be solved with the following exercises:

1. Neck plank

Sit on the fitness ball and start stepping 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 that, 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 keep your shoulders up, but try to strain them as much as possible and press them to your ears for all 5 seconds.

This hold at the top helps to put more stress on the top of the trapezium, where it attaches to the neck muscles. This allows you to keep your head straight rather than tilted forward.

Incorrect posture is the first step to the development of diseases of the musculoskeletal system. At the initial stage, fixing the matter on your own is not difficult, the main thing is to set a goal and persistently follow it. Posture correction exercises are an important step on the path to health.

Violations of posture in adults are often rooted in childhood: an incorrect posture at a desk, a heavy satchel that pulls one shoulder, lack of sufficient physical activity leads to lordosis and scoliosis. Normalization of posture at home is possible subject to general recommendations and hard work on yourself.

1. Excess body weight in violation of posture is the first enemy. It is imperative to bring the weight in order;
2. The back muscles should not be tense, the correct posture is comfortable and comfortable, just not familiar. Excessive overexertion will cause pain and aggravate the situation;
3. The head should be held so that the eyes look straight ahead, the shoulders should be straightened to the sides and slightly pulled back, the 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 weights, to ensure the correct position during sleep.

The basis of the lessons

There are several simple tricks that have been known for a long time, but that have not become less effective:

• Dictionary on head. An exercise that has become a byword, a tool of 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 an encyclopedia is perfect) and try to walk around the room so that the book does not fall. At first glance, it seems simple, but in reality it turns out that it is not very. Exercise trains the muscles of the neck and the vestibular apparatus.
• Wall. To check for posture disorders and correct them, you need to stand with your back to the wall, pressing the back of your head, shoulder blades, buttocks and heels. At the wall in this position you need to stand several times a day for 2-5 minutes. Gradually, the back will get used to the correct motor stereotype.

A set of exercises for posture correction

The main tasks that corrective gymnastics sets for itself:

• Muscle strengthening and warming up;
• Increased joint mobility;
• Getting rid of stiffness and pain in various parts of the spine;
• Posture correction.

Simple and effective

1. Variations on the Theme "Walls". Stand against the wall, press your head, shoulder blades, buttocks and heels, freeze in this position for 30 seconds. Then gradually bend over, rounding the spine. Ideally, touch the legs with the nose, if such a result is not achievable, it seeks to twist the body as much as possible. You need to straighten up carefully, in stages, again freeze in the correct position for 30-60 seconds.
2. Put your palm on your head, put 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.
3. Connect your hands behind your back in a lock and take them back, slowly bending your torso forward. The exercise is repeated 8-10 times.
4. Bring the right hand behind the head (bent at the elbow), the left hand behind the back. Join hands in the castle and return to the starting position. Repeat 8-10 times.
5. Bend the chest with a “wheel”, take the shoulders back. Return to starting position. Repeat 10 times.
6. On the inhale, relax the abdominal muscles, on the exhale, draw in the stomach as much as possible. Repeat as often as possible.
7. Bridge. Starting position - lying down, legs bent at the knees, heels on the floor. Inhale, exhaling gradually, very carefully and slowly tear your back off the floor, raising the spine from the sacrum to the cervical region. This exercise helps to restore innervation and blood circulation, develops vertebral joints.
8. Stand against the wall so that the main points touch the vertical surface. Slowly lower yourself along the wall, sit in a Turkish position without bending your back, then slowly return to the starting position. Repeat the exercise 5-10 times.
9. To perform the exercise, you will need a low stable bench. Straighten your back, take your shoulders back, lower your arms along the body. Climb onto the bench 25 times and descend from it without changing the position of the spine.
10. Exercise with a gymnastic stick. Bend your arms at the elbows, slightly back. Place a gymnastic stick in the elbow bends, placing it perpendicular to the spine. With a stick, you can not only stand, but also walk, forming the correct position of the back and a beautiful posture (up to 30 minutes daily, starting from 10 minutes and gradually increasing the time).
11. Sit on the floor, bend your legs and clasp your knees with your hands, bend your head to your knees. Take a deep breath, while exhaling - slowly roll onto your back without changing the position of the body, then return to the starting position. During the exercise, the spine is massaged, it is useful for straightening lordosis (excessive bending in the lumbar region).
12. The establishment of the legs behind the head in a prone position. Exercise is very rarely possible to perform the first time. The gradual development of the spine allows you to increase the range of motion, but a sharp effort can lead to pain and even injury, so you should not rush. Starting position - lying down, arms extended above the head. Slowly and gently raise your legs, bending your spine, and wind them behind your head, towards your hands. Then just as gradually return to the starting position.
13. Starting position - sitting on the floor. Bend your legs, grab your knees with your hands. The back should be straightened and the shoulder blades brought as close as possible. While inhaling, tilt your head back, trying to reach your back, stretch your neck. On exhalation, return to the starting position. Repeat the exercise 10-12 times.
14. In a sitting position (you can network 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 on the other side. With cervical osteochondrosis and pain in the neck, the exercise is contraindicated.
15. Get on all fours, emphasis on the arms and legs, located perpendicular to the floor. Perform circular movements with the neck: down-left-back-right, then in the opposite direction. Repeat 5-10 times on each side.
16. Starting position - lying on your stomach, resting your forehead on the floor, clasp your hands behind your head in a lock. Take your elbows back and try to connect the shoulder blades. While inhaling, raise your head, and with your hands pull it to the floor (create resistance). Repeat 10 times.
17. Starting position - lying on the floor, fold your arms under your head, put your chin on your hands. While inhaling, raise the upper half of the body, throwing your head back, spread your arms to the sides. On exhalation, return to the starting position. Repeat 8-10 times.
18. Starting position - lying on your back, legs bent at the knees. Pull the feet as close to the buttocks as possible, arms to the sides. While inhaling, bend the thoracic spine, resting on the back of the head and arms. On exhalation, take isho
    bottom position. Repeat 6-8 times.
19. Get on all fours, put your arms and legs shoulder-width apart perpendicular to the floor. Take your right arm and left leg up to the ceiling (while inhaling), trying not to bend. Then return to the starting position on the exhale. With the next breath, change arm and leg (left arm - right leg) and repeat the exercise. Perform 5-10 times with each hand.
20. Starting position - kneeling, back straight, arms extended to the ceiling. Without bending your back and arms, lean forward so that your chest touches your knees (sit on your heels). Bending over, relax the muscles of the shoulder girdle, put your head on the floor. Then return to the starting position.

Exercises to get rid of stoop

To form the correct posture with stoop, it is recommended to perform a set of exercises:

• Starting position - standing, hands on the belt, legs - shoulder width apart. Spread straight arms to the sides and rotate back and forth (10 rotations in each direction);
• Starting position - standing, feet shoulder-width apart, hands - at the waist. Alternately raise and lower the 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. Raise and lower both shoulders at the same time. Run 10-12 times. With cervical osteochondrosis, pain irrigating in the shoulder and shoulder blade, the exercise is contraindicated;
• Starting position - lying on your stomach, arms and legs extended to the sides (legs as far apart as possible). While inhaling, raise and stretch the limbs, while exhaling, take the starting position.

In case of serious violations of posture, you need to exercise under the supervision of a trainer. But even when doing strength exercises in the 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 dense roller of a thin blanket or towel between the shoulder blades. Bend your legs, rest your heels on the floor. On inspiration, raise and bend the thoracic region, resting the back of the head on the floor. Hands are relaxed. On exhalation, 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. On inspiration, take the elbows back and connect the shoulder blades, on the exhale, 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 the wrong posture. You need to wear it from 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 it under professional guidance, at least at the initial stage.

Being engaged regularly, performing at least part of the proposed exercises, royal posture is guaranteed.

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

What is correct posture? How does posture affect human health? These questions are relevant for modern man today as never before. Unfortunately, the more developed a civilization, the less we need to move. And the human body needs movement to maintain the tone of the musculoskeletal system and the muscular frame.

That is why various sets of exercises for posture correction are being developed that can prevent or even correct disorders in the spine.

Correct posture is the key to health

Posture refers to the position of the body when walking, sitting or standing. Gradually, in the process of life, it will be formed and many vital processes in the human body depend on it.

An example of correct posture is athletes, dancers and just people involved in physical education. At the same time, they always have a straight back and an even, confident gait. Correct posture is sometimes called royal.

Many muscles are involved in the formation of posture. If it has been formed since childhood, a person will experience fewer problems with the work of blood vessels, the heart, the musculoskeletal system, the lungs, and the digestive organs.

Correct posture

Causes of poor posture

The causes of bad posture are divided into two groups:

• congenital;
• acquired.

From birth, a person may have such reasons for poor posture:

• Spina bifida in any part of the spine.
• Fusion of processes of the spine, which are called spinous.
• The formation of vertebrae of irregular shape.
• Nonunion of the vertebral arches.
• Vertebral deformity.

Causes and conditions that influenced the process of life:

flat feet

• the habit of sitting in the wrong position;
• furniture that does not match the height of a person, especially if it has to be used for a long time;
• received injuries, as a result of which the spine was damaged;
• improper development of bones and lack of necessary trace elements in them;
• complex infectious diseases;
• incorrect development of the foot, namely;
• defective development of the hip joint;
• staying in the same position for a very long time;
• inflammation of the joints of the spine.

Incorrect posture can lead to poor posture

The reasons for bad posture can be from childhood the child's habit of sitting incorrectly at school or kindergarten. Even the lack of full physical activity affects the formation of posture and its development throughout life, therefore, incorrect posture must be corrected.

In the human body, almost all organs and their systems are interconnected.

How does posture affect overall health?

• All internal organs are located in their places.
• They do not press down and do not bend.
• In this case, the intestines always work correctly.
• There is a normal outflow of bile.
• It is in normal circulation in all vessels.
• Articular tissue is not damaged.

Correct posture also affects the state of the psycho-emotional background of a person. A straight back and a good posture give confidence and prevent the development of depression.

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Features of exercises for correcting posture at home

Before choosing any complex, you need to consult a doctor. He will be able to assess deviations from the correct posture and make a set of general developmental and therapeutic exercises. The load and type of exercises for homework can depend on this.

It is necessary to take into account the following factors when choosing exercises at home:

• Patient weight. With a large amount of excess weight, the load on the spine will increase. Therefore, the patient must try to get rid of extra pounds.
• At the time of training, you need to monitor your posture. But at the same time, try not to strain your muscles so that your back does not hurt.
• To consolidate success, you can use a special posture corrector. It will support and shape the spine and the posture will always be under control.
• You need to pay attention to the position of the head. She is held high, but not lifted unnaturally. At this point, the gaze should be concentrated at eye level. You can choose an object on which the eye will concentrate.
• It is necessary to make a habit and straighten your back while walking, sitting or standing. This should also be done during the holidays.
• Visual elements are used to maintain the habit and stimulate posture correction classes. These can be special posters at home or in the workplace. You can set reminders on your phone.

Correct sitting position

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Therapeutic exercise to correct stoop

The main reason for the appearance of stoop in people is the weakness of the muscles of the back. Therefore, physical therapy exercises should mainly be aimed at strengthening them and straightening the spine.

With the right approach and perseverance, the results will already be noticeable in a few days after the start of classes.

What you need to pay attention to:

• Starting position of the body.
• In exercises, you will almost always feel your arms and legs.
• The set of exercises should take about a minute.
• To do without expensive simulators, you can use improvised means. You can lean on the wall, and make dumbbells out of plastic bottles with sand.
• During the exercises, monitor your posture and perform them only with a straight back.
• If the exercise is performed against a wall, you do not need to touch its back of the head. Just enough to keep it straight.
• To begin with, standing against the wall should last at least 2 minutes. Gradually increase the time during the course of exercises.

After the back muscles come to the desired tone, the posture will be corrected. If you get into the habit of following it and doing special exercises for prevention, your posture will always be correct.