How to correct a violation of posture

Violation of posture creates not only aesthetic problems, but also a threat to health: the muscles of the back and spine. The consequences may require long-term therapy and a large contribution of specialists. The first signs of a violation of posture are manifested in hunched shoulders and tilt of the head to the chest, but it is worth knowing that without timely intervention, the situation will get worse and worse every day.

If you want to correct the curvature, it is important to regularly perform special exercises to strengthen weak muscles and stretch those areas that are constantly in tension.

In our article we will present to your attention exercises with which you can improve posture and become more graceful.

Before proceeding to their implementation, be sure to warm up - warm up the muscles with a light run for 10 minutes. Now you can move on to the most effective and recommended exercises for posture correction:

Exercise 1



Lie on your stomach on a comfortable, but absolutely straight surface. Spread your shoulders and control their position. You can place your hands in any convenient position, for example, behind your head. Lift the upper part of the body and remove the chest from the surface on which you lie. Cut the shoulder blades and stay in this position for 3 seconds. Then lower the body, rest for a few seconds and repeat the exercise. Everything should be in a comfortable mode for you. Do 15 to 20 repetitions.

Rest a little and, moving to the supine position, press the lower back to the floor, raise straight legs above the floor by 90 degrees. This way you can strengthen the muscles of the back, abdomen and pelvis. Lower your legs slowly. Hold them above the floor for 3 seconds, maintaining the minimum distance that you can withstand without tearing the lower back from the floor. Without lowering your feet, raise them to 90 degrees. Do 10-15 repetitions.

Next, you will need a fitball or a fitness ball. Lie on your back, place the ball between your tibia and squeeze it with your feet as hard as you can. Hold on for 5 seconds, then rest. Do 10-15 of these exercises.

Exercise 2



Another exercise that helps well in correcting posture is the following: lie down on your back, pull your knees as close to your chest as possible. Do this very carefully so as not to get sprained. The purpose of this exercise is to gently stretch the muscles of the back. You can help yourself with your hands. Hold in this position for 20 seconds, then relax. Do 5 repetitions.

Exercise 3



For this exercise, you will need fitball again. Sit on the ball, straighten your back, legs should stand steadily on the floor, knees bent at an angle of 90 degrees. Slightly spread the hip in the shape of the letter “v”. Turn your back straight until you feel tension in the muscles of the back of your thigh. It is necessary to stay in this position for 30 seconds.

Exercise 4



The last exercise in your complex should be performed as follows: stand near the door and take your right hand for it. Your arm should be bent at the elbow joint at a 90 degree angle. Bring your left leg forward and turn the sock as far to the left as possible until you feel tension in the muscles of the right side of the chest. Then change position and do the exercise with the other leg.

As a conclusion, we advise you to monitor your posture constantly and keep your back straight. It is important to ensure that the muscles of the press are in tension. Take your shoulders and neck back, because as soon as you start to hump, the spine and back muscles experience great stress, the more time they spend in this position, the harder it will be to correct the curvature and solve the problem. Keep this in mind when working at a computer or sitting at a desk. Beautiful posture and a healthy back are the result of your attention to yourself and responsibility for your health. published

Source: steptohealth.ru/