Exercise for correction of degenerative posture

1. Starting position – feet slightly inwards ("pigeon toes"), the angle of rotation of the foot about 10 degrees. Make sure that slightly more than half the weight of the body transferred to the pads of the feet; in other words, you may wish to stand on tiptoe, without giving the body forward. This begins the training of a control system of posture.

2. Grip toes. In other words, push the toes into the floor or sole of a Shoe. Hold the stop in a compressed state. This action stimulates the important proprioreceptor foot whose data are integrated in the vestibular system, cerebellar system control posture.

3. Push the hips back. The movement is not through the abdominal muscles, lifting the pubic bone up and promotion of the coccyx between my legs, mixing and lowering of the buttocks and flattening the lower back.

4. Make higher. Stretch the crown up. Figuratively speaking – take the crown the ceiling. If you don't know where you have a crown on his head, look at the anatomical picture of the back of the skull and visually imagine how the lambda (junction of sagittal and lambdoidal joints), stretching to the ceiling. This action reduces the curvature of the anteroposterior curves of the spine.

5. Expand the palm forward. This action deploys the blade relative to the back surface of the chest and reduces the lowering of the breast, characteristic of degenerative posture.

6. Expand the patella forward. This movement is the reversal of the hips, after which the kneecaps will point straight ahead. Note how this action raises the arch of the foot, making your growth even higher. In particular, note the feeling of tension in the gluteal muscles. Arbitrary awareness of this tension is part of the retraining of normal gait.

7. Breathe deeply. Here the task is to learn to breathe effortlessly in a standing position. The breathing should be abdominal; inhale the entire stomach should inflate until the pubis. For our (European and American) culture is not quite natural, but the pelvis must be submitted in advance for reducing the buttocks, and not by the lifting of the Mons pubis rectus muscles of the abdomen. If they keep the tension, then the diaphragm will have to work with much greater effort, and reducing the pressure in abdominal cavity will rise. That in itself is not bad, as it accelerates the lymphatic and venous outflow from the lower body, but in most cases is not so necessary.



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The action in this series overlap, and the accumulated tension is necessary to hold for ten or more seconds. After a few seconds of rest, repeat the sequence as many times as you allows you to stay in one place situation.published

Tutorial technique energy muscle", Fred L. Mitchell


Source: vk.com/wall-23903469?w=wall-23903469_10396%2Fall


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