A man with the back straight chains admiring glances in any company. Exercises for posture in the house will help anyone become. Jobs that do not require large financial costs and exhausting work. The secret to a proper posture resides only on your desire to achieve perfection.
A bad posture can be the consequence of hereditary diseases or injuries of the spine. But often the causes of the disease are in the correct position of the back during the work, sedentary lifestyle and lack of exercise. At risk are students, students, employees, knowledge workers, seamstresses, drivers professional.
The advantages of a correct posture, and the way to get control
The benefits of correct posture are obvious. Straight line of the back, neck and shoulders seems to be perfect aesthetically. She says not only the physical health of the person, but on his discipline, the ability to work on themselves, respect for themselves and others. Mate adjust the posture is the "real" pace. Ideal back gives confidence and brings additional competitive advantages.
Curved the back and when hanging belly or talk about laziness or a total lack of respect for the environment. It is not only ugly to look at, but is dangerous to the health. Also a small curvature of the spine can lead:
- the threat of diseases of the internal organs;
- violation of breathing;
- slow down the flow of blood to the extremities;
- hypoxia of the tissues of the brain;
- make sure that the nerve endings.
The correct posture is characterized direct the position of the body in a vertical plane. The shoulders are on a single level in height, slightly deployed and omitted. Chest and back can be a little forward thrust. The man can, without problems, straightening your knees, do not feel this discomfort. When the intelligence together, they must be completely straight, knees, heels and hips — contact with one another.
To check for correct posture there is a very simple method. Should lean with the back to the wall and completely straighten. The foot must be reduced, the hands down along the body. ... Also the head pressed against the back surface, look in front of him.
Someone of your family must put your hand between the wall and the lower part of the back. If the palm is free, then the correct posture. In the opposite case, we observe the curvature of the spine. Loosen the abdominal muscles oscillate back ago, not allowing, in any way, straighten up.
Courses for beginners
Correcting posture begins with the performance of simple exercises. To start, you need to learn how to sit with your back straight. The charging can be carried out directly in front of the computer, to develop the habit:
- We sat shoulder reduced together, chin resting on the chest. This position is required to maintain not less than 30 seconds.
- With your back straight make movements with the hands, as when swimming the crawl.
- Lean forward, clasping the ankles with your hands.
To correct the misalignment of the spine is well suited to the exercises with the materials at hand. One of them is performed with the help of different books. They have to be put on the head, and thus pass to the opposite wall. The books must not fall. To make it more difficult to exercise, you can walk the stairs.
The posture you practice, if you transfer the hands behind the back the various objects. So well-developed shoulder and lumbar joints. Initially the transfer is done with the left hand on the right shoulder, then change the side. This movement is necessary to repeat 15-20 times.
Another exercise is performed standing. We raise most directly, extending the head upward. Feet together, arms along the body. Inspired to straighten to the top rope, and as you exhale tilt, which makes the lower back round. We make the emphasis on breathing. Repeat 10-15 times.
Yoga
The prevention of diseases of the back, and the recovery of a correct position of the spine in the early stages of scoliosis is performed efficiently with the help of yoga. The adherents of this doctrine maintain that a man is young and healthy, while bending the spine.
Consider 3 the most suitable asana for relaxation of the back muscles and relieve the pain:
- "Cat". Simple and very useful exercise. For the correct construction of the asanas it is advisable to study his photo. The initial position of the body — on all fours. The deep breath of down, while you exhale round. Do this every day for 15-20 times.
- Lying face down, the knee is drawn toward the chin, the other leg stretches, toe ago. The forehead and the palm of the hand resting on the floor. The exercise is repeated several times on each side.
- Sitting on his knees, raising his hands. Buttocks fall on the heels, hands and pull forward, slipping on the floor. In this position, you need to relax in a few tens of seconds.
Ideal for the correction of the posture next the complex:
- Lie on your back and pull your knees up to your chest with your hands. Push your hips belly and powerful exhale. Completely relax, listening to your breath.
- Starting position — lying on his back, feet at the width of your hips. As you exhale slowly pull your hands behind your head and, based on the shoulders, lift the pelvis and thighs as high as possible.
- During exhalation, lower the hips and back, tighten the legs to the chest. Completely exhale the air.
- Inhale your hands should be back, but need to raise the legs at right angles. Выдохнув, back to press your knees to the chest.
This office well-trained spine through relaxation of the shoulder girdle. Exercises for a beautiful posture are performed for 8 times.
Relieve back pain and remove the clip, thus helping the complex:
- Starting position — lying on his belly, his arms, both hands in front of him. The left leg is bent at the knee, of the same name, with his own hand must grasp from behind the foot.
- Прогнувшись shoulders back, pulling the leg. We move the left arm forward. Maintain this position for 6 cycles of breath, then repeat the exercise on the other side.
- The hands clasped back of the ankle of both legs. Snatching from the floor the chest, and putting together the pieces, bend it at the most. Slightly swing back and forth to the rhythm of the breath. We maintain the position for 8 breaths. Then double-repeat the asanas.
- Lying on your back, press your knees and thighs to the chest. You can swing from side-to-side, remove the clip with the muscles. Tighten the right knee with the right hand and the left, to the left. Slowly turning 3 times clockwise and the same — in the opposite direction.
Japanese method
Very interesting method of correcting the posture in adults has developed a japanese medical Fukutsuji. Is based on the return the spine to its anatomically correct position. Japanese specialist says that for the direct purchase posture in just 5 minutes per day. The exercise is performed using a roll of towels.
As A result of the daily lessons, a person learn how to keep your back flat as sitting, and during movement. The spine straightened, gait, buy trust. Also, it is considerably easier breathing, improves sleep, is balanced by the psyche.
The technique Fukutsuji includes the following actions:
- sit on the carpet, aligning the legs and the lower part of the back;
- lie on your back, putting a pillow exactly at the level of the umbilicus;
- legs to push about 25 cm, with the thumb touching one another, but the heel is deflected in part;
- the outstretched arms behind the head with palms down to the little fingers touch each other;
- stay in this position for 5 minutes.
When you get the pain during the lessons must be cut, and then gradually increase.
Exercises with the stick
This exercise is perfect for everyone, but is especially popular among women. Lessons with a bullet, leading to toning the back muscles, relieve the terminals, and even the posture. You start with small loads, gradually increasing them.
The practice is used a rod of length 120 cm, This size allows you to perform the exercises in all positions: sitting, standing and lying down. Each movement is repeated for 10-20 times, depending on the level of preparedness of a person.
Here are the most popular exercises:
- From the standing position, arms straight, hold the bullet taken away. Stick turns in different directions, up to torsion of the arts.
- Holding the projectile in the vertical, through it, play mahi foot.
- The retention of balance on one leg. The stick when this is put in another. The pose is held for a couple of seconds, and the legs are changing.
- Jumping on one leg through the projectile, mounted in parallel to the floor.
- Starting position — on his knees. Stick raise two hands and draw this knowledge circle. Movement can only be achieved with the bust.
- In the standing position and holding the stick behind the head, leans forward. Another option exercises — with a bullet, blade behind his back.
- With particular attention to stick to hands are made to move up and down.
- Lie on your back and keeping a bullet in front of him, hands outstretched. The legs bent and pass under the stick.
Not all the exercises you get to do once. Therefore, it is necessary to develop gradually, moving from simple to complex.
Exercises at the barre
This bullet is able to bring great benefit to the formation of a beautiful posture. Today, the horizontal bar in any park, in many courtyards, and anyone can install it at home. Usually such occupations male employees, but the basic exercises are very useful, and the girls.
The main exercise for the back is normal vis on the crossbar. With the help of these exercises, posture is aligned, and the load on the spine reduced. It is advisable to hang on for 1 minute several times a day as much as possible by relaxing the muscles. Thus, the intervertebral discs necessarily snaps into position.
In case of necessity, the exercise may complicate, swinging his legs and torso. Another option — simulate walking, making the movements of the lower limbs. Osteochondrosis it is recommended to hang with his legs crossed on the ankles. But in this case, before the lesson, it is necessary to consult a doctor.
To strengthen the corset of muscle and training your back straight you should do pull-ups. It is important to perform the movement smoothly, synchronizing his breath. The handle must be strong, inch apart. The elbows should be maintained in parallel to each other.
In this way, everyone can choose the exercises according to the level of preparation and the taste. However, before you start the activity you need to find a list of the contraindications and consult a doctor.