A man with a straight back will attract admiring glances in any company. Exercises for posture at home will help anyone who wants to become the same. Classes do not require large financial costs, and hard work. The secret of a good posture, it is solely your desire to achieve perfection.
Bad posture can be the consequence of hereditary diseases or spinal injuries. But most often the causes of pathology lie in the wrong position back after the work, lack of exercise and lack of exercise. At risk are students, schoolchildren, office workers, knowledge workers, seamstresses, professional drivers.
The benefits of the posture and the method of its verification
The benefits of correct posture are obvious. Straight back, neck and shoulder looks good aesthetically. He speaks not only physical health, but also his discipline and ability to work with themselves, to respect themselves and others. Partner flat posture is a Royal walk. Perfect back for more trust and bring more competitive advantage.
A curved back and when hanging belly or talk about laziness, or complete indifference to the environment. It is not only ugly looking, but also dangerous to health. Even a small curvature of the spine can cause:
- dangerous diseases of internal organs;
- respiratory insufficiency;
- slow down the blood flow in the limbs;
- hypoxia of the brain tissue;
- stick to the nerve endings.
Correct posture is characterized by a straight position of the body in the vertical plane. The shoulders are at the same level, the height, a little use and is calculated. Chest and back can a little push. People can easily straighten your knees without feeling discomfort. When mixed together, they must be completely straight and the knees, heels and hips touch each other.
Check the right position is a very simple method. You should lean back against the wall and completely straighten up. Keep your feet together, hands lowered along the body. My head pressed to the rear surface, eyes front.
Someone in the family needs to push his hands between the wall and the base of the back. If the palm is free, so the position is correct. Otherwise, the detected curvature of the spine. Weakened abdominal muscles swing back to back, not allowing him to straighten up.
Classes for beginners
Posture correction begins with the most simple exercises. First you need to learn how to sit correctly with a straight back. Downloading can be done directly in front of the computer to develop the habit of:
- Sit up straight, shoulders pressed together, leaning his chin to his chest. This situation is to keep at least 30 seconds.
- Back straight to do the movements with your hands, as when swimming the crawl.
- Tilt forward, hugging your ankles with your hands.
Fix the wrong position of the spine is very use the materials at hand. One of them is carried out with the help of several books. You need to put them away and go to the opposite wall. The book does not fall. Complicate the exercise, you can walk the stairs.
Correct posture training, if you can move your hands back to different points. This well-developed shoulder and lumbar joints. First of all, the transmission is left hand over right shoulder, then the side is changing. This movement is repeated 15 to 20 times.
The second exercise is performed while standing. Standing as straight as possible, pull up. Feet together, hands along the body. On the exhale straightened up a string when you breathe out, tilt, resulting in the lower back around the. Focus on your breathing. Repeat 10-15 times.
Yoga
Prevention of diseases of the back and restore the correct position of the spine in the initial stage of scoliosis is effective with the help of yoga. The followers of this doctrine assert that the person is young and healthy, while bending his spine.
3 consider the most appropriate asanas to relax the back muscles and relieve pain:
- "The cat". Simple and very useful exercise. The correct alignment of the asanas it is advisable to examine her photo. The original position of the body — on all fours. On the inhale there is a deep trough on the exhale, round the back. Every 15-20 times.
- Lay face down, knees pulled to chin, the other leg stretched toe then. The forehead and palms on the floor. The exercise is repeated several times on each side.
- Sitting on his knees, raising his hands. Buttocks down on the heels, and the hands pull forward, sliding across the floor. In this position you need to relax a few tens of seconds.
Perfect posture correction as follows:
- Lie on your back and pull your knees to your chest, with your hands. Push hip in the abdomen and forcefully exhale. To fully relax, listen to his breathing.
- Starting position — lie on your back, feet hip distance apart. Exhale slowly pulling your hands behind your head and resting on the shoulders, lift your pelvis and hips as high as possible.
- On the exhale, lower the hips and back press up to his chest. Completely exhale the air.
- On the exhale, hands to go back, and legs must be raised to a right angle. Exhaling, again to press her knees to her chest.
This exercise trains the spine relaxation of the shoulder girdle. Exercises for beautiful posture is performed 8 times.
Relieve back pain and remove the clips help this complex:
- Starting position — lying on his stomach, arms both hands are in front of him. Left leg bent at the knee, on the same hand it is necessary to grab the back of his legs.
- Stretched backwards, simultaneously pulling your leg. The name of the left hand forward. Hold this position for 6 breath cycles, repeat the exercise on the other side.
- Hands clasp behind the ankle and the foot. Snatched from the floor of the chest and bring the blades together, bend as much as possible. A little rocking back and forth rhythm of breathing. Hold the position for 8 people. Then repeat the asana twice.
- Lie on back, press knees and hips to the chest. You can swing from side to side, remove the tension from the muscles. Lock the right knee to the right arm and left left. Slowly rotate 3 times clockwise and in the opposite direction.
The japanese method
Very interesting way of posture correction for adults developed by the Japanese doctor Fukutsuji. It is based on restoring the spine to its anatomically correct position. The japanese expert said that the acquisition of erect posture is enough only for 5 minutes a day. The training is carried out using a pillow towels.
In everyday practice one learns to keep a straight back while sitting or driving. Straighten the spine, walk the beat with confidence. In addition, much easier to breathe, sleep better, balanced psyche.
Fukutsuji the method includes the following steps:
- it on the Carpet, aligning the foot and lower back;
- lie on your back, placing a pillow exactly the level of the navel;
- push the legs about 25 cm, while the thumbs touch each other, but your heels are removed to the sides;
- hands stretched out behind your head palms down so that the little fingers touching;
- to be in this position for 5 minutes.
The appearance of pain classroom time should be reduced and then gradually increased.
Exercises with a stick
This gym is perfect for everyone, but it is especially popular among women. Categories of the projectile leads to tone the muscles of the back, remove the clips and align the posture. You should start with small loads, gradually increasing them.
In practice, use a stick length 120 cm size allows you to carry out exercises in all positions: sitting, standing and lying down. Each movement is repeated 10-20 times, depending on the education level of the person.
Here are the most popular exercises:
- From a standing position, hands stretched out, holding the shell wide grip. The stick rotates in different directions, until the twisting of the limbs.
- Holding the shell vertically, and through him, to perform kicks.
- By keeping balance on one leg. The stick is placed on the other. The position is held for a few seconds and switch legs.
- Jumping on one foot through the shell mounted parallel to the floor.
- Starting position — on his knees. Stick to raise both hands and draw it in a circle. The movement is performed only by the body.
- To a standing position and holding a stick behind your head, bending forward. Another option exercise peel, you will fall behind.
- The thrust caught her outstretched hands are jiggling up and down.
- Lie back and hold the projectile in front of him at arm's length. Legs bend and hold under the stick.
Not all exercises must be performed immediately. Therefore, they need to learn gradually, moving from simple to complex.
Exercises on the horizontal bar
This peel can be of great benefit to the formation of a beautiful posture. Today the bar is anywhere in the Park, many meters, and anyone can install it at home. Usually such categories are dependent on men, but the basic exercises are very helpful and the girls.
The main exercise the back is a normal vis on the crossbar. Through such exercises, posture is aligned, and the load on the spine is reduced. It is recommended to hang for 1 minute several times a day, the more relaxing the muscles. So the spacers will fall into place.
If necessary, the exercise can be complicated, trembling legs and body. Another option is to replicate the walk, do the necessary movements of the lower limbs. Osteochondrosis it is recommended to hang, legs crossed at the ankles. But in this case, before the class, you need to consult with your doctor.
To strengthen the muscle corset and form a straight back is recommended to do pull-UPS. It is important to perform the movement smoothly, synchronizing it with the breath. Extract is strong, the thumb side. Elbows it is recommended to keep parallel to each other.
This way everyone can choose the exercises according to the training level and your taste. However, before you start exercising should see a list of contraindications and contact your doctor.