Get rid of the stoop - 5 effective exercises

The problem of stooped posture is a common. And as in men, and in women.

The main cause of stooped posture, weak back muscles. How to deal with the slouch?





First and foremost, to strengthen the upper back.

Therefore, we will work on this area for a few days will already be visible results.

1. Starting position – feet shoulder width apart, arms at sides.

Do circular motion straight arms, first forward, then back. Repeat the exercise 6-8 times each way.



2. Starting position – arms down at your sides, feet shoulder width apart. Alternately raise first the left then the right shoulder. Repeat the exercise 6-8 times.

3. Starting position – hands on waist, feet shoulder width apart. Dramatically raise your shoulders, then slowly lower them. Repeat the exercise 6-8 times.



4. Starting position – feet shoulder width apart, hands in the castle behind. Slowly stretch forward, bending the spine to the maximum, and assigning the concatenated in the castle arms back. Then return to the starting position. Repeat the exercise 6-8 times.





5. Starting position – legs on width of shoulders, hands are freely suspended at the seams. Raise your right hand up, left slide back, bend your elbows and try to connect them back, return to starting position. Repeat the exercise, changing the position of the hands, 6-8 times with each hand.





Bonus — to consolidate and nastojascego result, we complete the complex -15 minutes

standing at the wall. Definitely.

And no special street magic and expensive equipment. The wall is for everyone to stand, if you have legs, you can get it, all you need to acquire the right posture, you have.

You need only a catalyst — it is your desire. This is the same energy that will make spin the world around you that makes you act and get what you want.

What is this exercise so special? In this exercise for correct posture, we show the body position that you want to take, with regular repetition, the muscles learn a new body position. Formed a new habit.



Well, here goes. To begin, select a wall with no baseboard, so as not to interfere heels, or you can use an ordinary door. In General, any smooth vertical surface. Go to the wall and lean so as to touch 4 points:

the back of the shoulder blades buttocks-calf heel



Common mistakes when stooping excessively give birth to head back to touch the back wall, instead of to bend in the thoracic spine. Try to still straighten up, and straighten the chest, and keep your head straight. Another error — when you do not fully touch the blades, but only a part. Almost try to close them and hit the wall the entire surface of the blades, that is, to deploy them parallel to the wall. Movement shoulders: down and back to the wall.

Now wait a minute. Wait all you can, but to start at least 2-3 min. at First it will be hard to stand out because the muscles are not used to hold the posture in this position.

But nothing, it will pass. Then gradually increase the time, for example, add every day for 10-30 seconds. You will be surprised how quickly you will be able to stand in this position for 15-20 minutes or more.

In addition, you can add a few basic movements when you stand:

• In turn, raise the knees and hands help to pull them to your chest. 10 times each
• Then in turn raise the legs without bending the knees. 10 times
• Inclinations in the parties. 10 in each direction
• Squat 20-30 cm is Also 10 times

I want to note that all of these exercises are without lifting your head, shoulder and pelvis away from the wall, otherwise the whole positive effect is lost and you are just exercising poor posture.

Post how you stood and moved to the wall, step away from it and walk a little, trying to keep posture as if you glued the wall to the back . After 5 minutes, go back to the wall and see how you managed it, if necessary, correct.





That's it, now you've convinced yourself that the correct posture = exercise — an effective formula. If you are still not off my soft place off the chair to test it in practice, it's time to do it now. For you, this one will not do. At the same time share your results from using in the comments.



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