Poor posture is a consequence of the fact that children and adults, sitting at a computer, at a desk or standing in a long line, relax and forget to keep their back straight. Once you forgot, twice you forgot - it turned into a habit, and you, in turn, turned into a question mark.

Now the problem of how to correct stooping is practically not worth it. Medicine has stepped far forward in this matter. Special exercises have been developed, both for preventive purposes and to correct already acquired defects.

Exercises to correct posture

1. The easiest way to eliminate and prevent slouching is to carry a load. A wide, heavy book must be placed on your head and try to hold it maximum amount time. While doing this exercise, you can go about your usual activities without letting the book slip off your head. This exercise allows you to strengthen your neck muscles and form correct posture.
2. The next exercise is to stand up straight and clasp your straight arms behind your back. Try to force your elbows closer to each other, while bending your chest forward and moving your head and shoulders back. Hold this position for 1 second, relax and lower your arms. It is recommended to do this exercise twice every hour.
3. We sit on the floor with our knees bent. We throw our head back as far as possible, connect our shoulder blades and straighten our shoulders, and pull our neck with effort as far as possible. This exercise should be done at least 6 times.
4. We lie on our backs, lean on bent elbows and the back of the head. Then slowly and smoothly bend the spine in the chest area, while taking a deep breath. As you exhale, we return to the starting position. We repeat the exercise 10-12 times.

The help of swimming is invaluable. In water, our body seems lighter and more flexible, so we can perform some exercises that we could not do in the physical therapy room. The process of swimming itself, especially breaststroke and backstroke, has a strengthening effect on the necessary muscle groups; correcting posture is less difficult.

Important: back pain - what could be the cause?

Ways to fix slouching

• We lie down on our stomach and slowly begin to bend our spine with slight tension, while inhaling. At the same time, we tilt our heads back and lean on our elbows. We return to the starting position and exhale. We do the exercise 5-8 times.
• We get on all fours, our back is straight. We begin to smoothly bend our back and stretch our body a little forward, as if we are trying to crawl under a chair or a crossbar. We do it at least 6 times.
• We stand up straight and spread our straight arms to the sides. Slowly, but with tension, we try to move our straight arms back, as far behind our back as possible. Repeat 12 times.
• Prepare a backpack and put various weighty objects in it: dumbbells (up to 3 kg), books or stones. Put a weighted backpack on your chest and walk straight for a while. To cope with the load, your shoulders will instinctively move back. After a few days, it is advisable to slightly increase the load (no more than 1 kg).
• Stand on your right knee, take your left leg to the side and point your toes out. Spread your arms out to the sides. Then do two short springy swings with your arms as far back as possible. After this, lean forward, turn your body to the left, and with your right hand reach for the toe of your outstretched left leg, move your left hand to the side and make two springing movements with it without lifting the body. Do the exercise in the other direction.
• Stand with your back to the wall so that the distance from the wall is equal to one step. Touch the wall with your back and arms bent at the elbows above your head. Inhale slowly, gently bending your chest forward, forming a semicircle. Then we exhale slowly, gradually returning to the starting position. Do it 7 times.

Posture Corrector

Probably the most convenient method is a posture corrector. It's made in such a way that you can wear it freely under your clothes and it will do its job of supporting your spine and pulling your shoulders back.

The posture corrector is not restrictive at all - it is not a plaster corset that our parents threatened us with so that our children could have a straight back. However, the corrector should be used wisely.

• Firstly, you cannot wear it all the time, otherwise the muscles will get used to external support, become relaxed and as if atrophied, and will no longer support your back when you eventually take off the corrector.
• Secondly, if you wear a corrector, this does not mean that you should forget about exercises.

But all this (exercises, swimming, corrector) may turn out to be ineffective without your own understanding of the importance of straightening your posture. Your main thought, so to speak, a guiding beacon, should be the thought “My goal is correct posture.”

Many psychologists advise different things: some suggest that you have a jug of water on your head (a dish of fruit, a ball, etc.) and you must walk all the time so as not to spill the water (not to drop fruit, a ball); Others advise you to imagine that on your neck (in the place where the neck meets the jaw region) there is a third eye, which should always be able to see everything.

There are many options, the main thing is discipline, self-confidence and the desire to straighten your posture. Incorrect posture is not only aesthetically unattractive, but also leads to a shift in position internal organs and the development of many diseases.

Section: 2017-01-17

Slouching makes your figure unattractive; you need to remember that slouching is harmful to health and impedes the functioning of internal organs. Slouching can cause some diseases related to the spine. Slouching promotes displacement of the abdominal organs, resulting in stress on muscles, nerve fibers and ribs. Most often, poor posture begins to develop in childhood; a slouched back is a consequence of problems with the musculoskeletal system.

Slouching has two different problems:

1. Excessive curvature of the spine at the top,
2. Insufficient curvature of the spine in the lower part.

Behind top part The spine is responsible for the deep back muscles, which are located under the trapezius and they develop when the back is extended. Slouching does not flatter a person’s figure, especially a woman’s.

How to get rid of stoop?

There are exercises to develop correct posture. A simple exercise can get rid of slouching and create a perfectly straight, correct posture that will allow you to move gracefully and harmoniously in any environment. By working on your posture, you can make it " business card» of her beauty and health, she will add self-confidence.

To begin the exercises, you will need a quiet place, a carpet on the floor, paperback books and 20 minutes of free time.

To get rid of slouching forever, you need to comply with the main requirement - always monitor your posture, keep your back straight, shoulders straight. To get rid of stoop, you need to strengthen the muscles of your back, shoulders and neck. Do exercises in the morning every day.

The most effective exercise - gymnastic bridge. For about 10-20 minutes a day, straighten your posture while standing against a wall so that your shoulders, back of your head and heels touch it tightly.

An excellent way to combat stooping is to play sports with moderate physical activity. Remember that curvature of the back creates problems with blood vessels and heart disease.

Special exercises will rid your figure of this shortcoming:

1. To perform the exercise you will need various suspended weights. Place a heavy metal object in a backpack or fabric bag. Place the bag on your chest and walk with it for some period of time. The body, trying to cope with the load, will pull its shoulders back. After some time, increase the load. This is a great exercise that straightens your back perfectly.

2. While strengthening your neck muscles, sit on the floor with your knees bent. Throw your head back, stretch your neck strongly, try to connect your shoulder blades, your shoulders should be straightened and pulled back. Perform the exercise 6 times.

3. You can develop your shoulder muscles by doing the following exercise: spread your arms straight to the side, try to move them more back. Repeat the exercise 10-12 times. Alternately lift your shoulders up 8 times. With your hands clasped behind you, slowly lift up, tilting your body forward. Bend your arm raised up, place your other arm behind your back from below, and also bend it at the elbow. Clasp the fingers of both hands.

4. Develop your back muscles. To do this, stand in cat pose, bending and arching your back.

5. To form a beautiful posture, you need to carry a load on your head. You can use a large, weighty book as a load. When performing this exercise daily, you need to gradually complicate it, you can squat or dance.

6. Stand correctly. In order to remember the “correct” position of posture, stand against a wall, touching it with your heels, buttocks, calves, shoulder blades and the back of your head. Check it periodically when approaching the wall.

7. The exercise is performed lying on your back. Having taken the starting position, place a book or pillow under your shoulder blades so that a slight forward bend appears in your back. Take a load of up to 500 g or 2 kg in your hands, for women and men, respectively. Raise and lower your straight arms with a load, doing about 150 lifts once or twice a day. This exercise will get rid of slouching and help improve the shape of your breasts. The breasts will have natural firmness if this exercise is performed before and after childbirth.

8. Lie on the floor, on your stomach, place your palms one on top of the other on a book 5 cm thick, place your chin on top. Spread your elbows to the sides and relax. Stay in this position for about 30 minutes a day, this time can be divided into several times. This exercise will help you take the correct head position.

9. Lower your hands and clasp them behind your back. When you tense your arms, try to connect your elbows. Move your head and shoulders back, bend your chest forward. Stay in this position for a few seconds. Then release your hands and relax. Repeat the exercise twice every hour.

It is important to remember what to do physical exercise from slouching should be done before meals or two hours after meals. It is better to start training with a light load, increasing the number of approaches and repetitions.

You can get rid of stoop and prevent its further occurrence not only with the help of physical exercise, but also with the help of massage and other tricks. It's not that difficult to do.

As you go about your daily activities, imagine from time to time that you are moving with the grace of the figures depicted in the paintings of Leonardo da Vinci. Get rid of slouching and feel like a different person.

Being slim is not only beautiful, but also essential for your health.

Poor posture is common among both children and adults, which is most often associated with a lack of proper education and physical inactivity. Fortunately, this is fixable, since there are no pathological changes in the vertebrae, but there is uneven tension in the muscles that hold the spine and body in an upright position. There are several types of posture disorders: slouched back, round back, etc. Therapeutic gymnastics for each type of postural disorder is different. In this article we will look at exercises for stooping and round back. In subsequent articles - posture exercises for other types of disorders of the physiological position of the spine. Posture plays a huge role for the health of the spine, cerebral circulation, the normal physiological position of internal organs, their functioning and blood circulation in them. In addition, posture is important for proper physiological gait, which, together with the physiological curves of the spine and arches of the feet, creates conditions for shock absorption of the body, and also helps to save energy when walking, running, jumping, since there is no displacement of the center of gravity in any direction, the body is in a state of optimal balance, moves easily and less tired. This is important for the health of the feet and leg joints. I would like to note that correct posture affects a person’s mood, performance, and self-confidence. Outwardly, a person with beautiful posture and gait is pleasant to the people around him. Posture is a sign of a person’s culture and upbringing. Perhaps it affects the sense of proportion and the sense of the “golden mean”. That is, posture is an indicator of the overall health of the body. Its importance is so great that you should immediately start doing posture exercises. It is necessary not only to strengthen the muscles of the torso, neck and legs, but also to cultivate posture in order to form the correct stereotype of the vertical position of the body in space. Who should we take as an example of excellent posture? Of course, from athletes - gymnasts and ballet dancers.

“Posture is a habitual posture at ease standing man without active muscle tension." (V.K. Dobrovolsky).
The essence perfect posture- this is the physiological balance of the body in an upright position, achieved under the condition correct ratio physiological curves of the spine and uniform muscle tone.

The normal posture of a casually standing person has the following signs:

1. The axes of the body and head are located along the same vertical, perpendicular to the area of ​​support.
2. The pelvis is tilted forward, the hip joints are extended, in the middle position, the legs are slightly tilted posteriorly.
3. The curves of the spine (cervical, thoracic and lumbar) are moderately pronounced.
4. Absence of spinal curves in the frontal plane. Normally, the spine looks like a straight line from front to back.
5. The shoulders are turned and slightly lowered, the symmetrically located shoulder blades do not protrude.
6. The chest is cylindrical or conical, moderately protruding.
7. The abdomen is flat or evenly and moderately convex.
8. The feet have a pronounced longitudinal arch (no longitudinal flat feet).

Due to this position, the axis of the body begins approximately from the middle of the parietal area of ​​the head, crosses the ear just behind the angle of the lower jaw, passes through the transverse line connecting the hip joints and ends at the center of the feet in front of the ankle joints.

*The formation of the curves of the spine occurs only after birth. The newborn's back is almost straight. Cervical lordosis is formed when trying to raise the head while lying on the stomach and in an upright position while holding the head straight. Lumbar lordosis - when standing and walking. At the same time, the formation of thoracic and sacral kyphosis occurs. Thus, the curves of the spinal column are functional adaptations of the human body to maintain balance in an upright position. If they were not there, the person would not be able to stand, as he would fall backward.

*When a child first tries to sit, he develops a general backward arch of the spine due to the heaviness of the head and upper limbs. Do not sit your baby down before 6 months of age. Strengthen your baby's back muscles with special gymnastics, for example, on a fitball. Let him crawl as long as possible. You should also not train walking ahead of time; let him stand up on his own when the time comes. Teach swimming.

*Thoracic kyphosis and lumbar lordosis are more pronounced in women than in men.
Curvatures of the spinal column horizontal position the bodies straighten somewhat, are more pronounced when in an upright position, and noticeably increase when carrying heavy objects.

Types of posture disorders.

Postural disorders are detected when examining the patient from the side (in the sagittal plane), in which the correct ratio of physiological bends changes. There is either a smoothing of the curves of the spine, or, conversely, their excessive increase; and there are also deviations of the spine in the frontal plane (when we look at a person from the front or back). With any violation of posture, the axis of the body shifts either forward or backward, while the body strives to restore harmony as soon as possible in order to give the body a stable position and maintain the shock-absorbing function of the spine. So, for example, with such a violation of posture as a flat back, the axis of the body shifts back and passes behind the hip joints, the muscles of the front surface of the body are tense to keep the body from falling back, there is a high probability of pathological curves of the spine in the frontal plane, which normally should not exist ; This is a compensatory adaptation of the body to provide a spring effect when walking, running and jumping in the case of a flat back.

1). Stooped back - increased thoracic kyphosis at the level of the upper third of the thoracic spine while smoothing the lumbar lordosis.

2). Round back – thoracic kyphosis is increased throughout the entire thoracic spine, shoulders are reduced, lumbar lordosis is smoothed.

3). – all physiological curves of the spine are increased; head, neck, shoulders tilted forward, stomach protrudes; stretched back muscles abdominals, buttocks and back of the thighs; the angle of inclination of the pelvis is increased.

4). – all physiological curves of the spine are smoothed, the angle of inclination of the pelvis is reduced; the back looks like a board.

5). – thoracic kyphosis is smoothed, and lumbar lordosis is increased; abdominal muscles are weakened; the angle of inclination of the pelvis is increased.

Posture disorders when viewed from behind and from the front (in the frontal plane) are not divided into individual species. They are characterized by violations of symmetry between the right and left halves of the body. The spine can be deviated to the right or left completely or in any department. IN childhood this curvature is unstable and can be corrected by volitional muscle tension and in a lying position. Differential diagnosis is made with dysplastic scoliosis of 1st degree. If posture is disturbed in the frontal plane, unlike scoliosis, there are no signs of pathological rotation around the vertical axis; on an x-ray, the bases of the roots of the vertebral arches are symmetrical on both sides. That is, there are no irreversible changes in the spine.

Poor posture in children, left unattended and lasting for several years, can cause scoliosis, when irreversible changes appear in the entire spine, chest, and pelvic bones. Any violation of a child’s posture is evidence of poor care from parents or lack of attention and care for their “treasure”.

Causes of postural disorders.

1. Hypodynamia, weakness of the muscles that hold the spine in an upright position: the muscles of the neck, abdomen, back and lower extremities.
2. Muscle imbalance, disruption of the physiological tone of the muscles involved in the formation of posture.
3. The bad habit of incorrect body position in space. It is formed as a stereotype due to incorrectly selected furniture, chronic stress, myopia, poor lighting, reading in bed, monotonous work and being in an unnatural position. long time(for example, among tailors who have the habit of sitting with their legs under them; at the same time, the lumbar spine is extended). It will take at least three weeks to form the habit of correct posture.
4. The condition of the lower extremities is of great importance for the health of the spine and correct posture. Pathological factors are foot defects (clubfoot, flatfoot), as well as the shape of the legs (O or X-shaped) and the difference in the size of the legs, when one leg is shorter than the other, and the health of the joints.
5. Premature sitting of a child in the first year of life (sitting is not recommended before 6 months of life), as a round back is formed (with excessive thoracic kyphosis and smoothed lumbar lordosis).
6. The history of rickets before the age of 2 is important.

Slouch and round back.

Stooping – an increase in thoracic kyphosis in the upper parts of the thoracic spine while smoothing the lumbar lordosis (the lower part of the kyphotic arch ends at the level of the 7th – 8th thoracic vertebra); The shoulders are brought together, the shoulder blades are wing-shaped.

A round back has an even more pronounced kyphosis - the back is curved in the form of a large arc posteriorly, and the curvature also includes the lower cervical vertebrae. The shoulders protrude forward, the shoulder blades protrude wing-like, the chest is sunken, the neck rises obliquely forward, the head is also tilted forward, and the pelvis is pushed forward. The spinal column is bent over the sacrum, the stomach is protruded. The whole deposition of the body gives the impression of lethargy. When walking, the feet turn inward, the gait becomes uncertain, and the legs seem to drag along the ground. The man gives the impression of a gloomy, sad creature.

Common signs of a stooped and round back are an increase in thoracic kyphosis, smoothing of the lumbar lordosis, the back muscles are stretched, and the muscles of the chest in front are contracted, the neck is tilted forward.

People with a round back are accustomed to this body position, that is, they have formed a stereotype of body position at the level conditioned reflex, and giving the body the correct posture is discomfort for them, it seems to them that they are falling backwards, they want to quickly return to the usual position of “hunched and sullen.” Don't worry, this is normal. After all, if a person with healthy, correct posture is forced to slouch, then he will also experience discomfort and will want to return to his usual correct posture as soon as possible. Any habit takes at least 3 weeks to form. You need to really want and make an effort, practicing every day therapeutic exercises. Gradually everything will work out. And then, when correct posture is achieved, it is necessary to constantly maintain it: train the back muscles daily using isotonic and other exercises.

Physical therapy for stooping and round back.

Exercise therapy for stooping and a round back sets the goal of teaching the feeling of correct posture and the formation of correct postures in everyday life. Therapeutic exercises for stooping aimed at strengthening the muscles of the back, abdomen, legs and neck; and also to relax and stretch the chest muscles. Attention is paid to gait and developing a sense of correct posture. The exercises used are isotonic, strength, extension exercises (with extension of the spine in thoracic region lying on your back or placing a cushion under your back in the area of ​​thoracic kyphosis) - for the collar area, they can be used during the day when working while sitting at a table, they will look like “stretchers”.

The starting positions are different, but exercises lying on the stomach with hands working, first without objects, then with a stick and weights, are especially recommended; in the knee-wrist position, kneeling, standing with a gymnastic stick raised behind the shoulder blades, exercises against the wall.

Fitball - gymnastics is very effective, since exercises on the ball are performed while maintaining balance and symmetry of the body, and a sense of body position in space develops.

You can use dumbbells or weights for your arms and legs as weights (they are very easy to use). Exercises with weights not only improve muscle strength, but also promote a stronger muscular-articular sense of body position, which is very important when correcting postural problems.

Therapeutic back massage enhances the effectiveness of therapeutic exercises, especially if the procedure is carried out before exercise therapy. Stroking along long muscles back, along the broad and trapezius muscles, rubbing, kneading and chopping them for toning. If massage is not performed, then before class it is advisable to do a self-massage of the back with a roller massager. If you are stooped, it is better to use not a flexible roller massager, but a massager - a stick with wheels strung on the rod.

The duration of therapeutic exercises for stooping is 30 - 45 minutes. The exercises are rhythmic at a slow pace. The lesson will consist of two parts: in the first part - strengthening the muscle corset, in the second - strengthening correct posture in various positions and conditions and exercises for the feet.

For morning exercises Isotonic exercises are also great for stretching the spine. Before going to bed, you can apply thoracic back extension while lying on your back on a bolster.

Swimming is useful for leveling the tone of the body muscles and stretching the spine, but you need to strengthen the muscles with special exercises outside the water.

Reclinators - orthopedic devices for correcting posture are needed only to help consolidate the feeling of correct posture and the formation of correct postures in everyday life. It must be remembered that wearing them for a long time weakens the muscles that must maintain this body position on their own. Therefore, the question of choosing and wearing a posture brace is decided by the doctor on an individual basis.

Fitball is gymnastics to strengthen the back muscles.

Therapeutic exercises for stoop and round back.

First we strengthen the muscle corset, then we train the sense of posture.

You will need a gymnastics stick, dumbbells (1 - 3 kg) and a bag of sand to wear on your head weighing 200 grams. It is advisable to see yourself in a large mirror, since it is important to maintain symmetry and perform the exercises equally in both directions.

1). Starting position – lying on your back, arms along your body.
1 – Inhale, raise your arms up and put them on the floor, straighten your feet (towards you).
2, 3, 4, 5, 6, 7 – Stretching the spine, alternately stretch your heels down, breathing freely. Concentrate on the back of your legs and lower back.
8 – Return to the starting position, exhale.
6 times.

2). Starting position - lying on your back, legs straight, arms bent at the elbow joints, hands pointing upward (towards the ceiling). Leaning on your elbows, straighten your back in the thoracic region, your head touching the floor with the top of your head. Hold for 10 seconds. Return to starting position. 3 times.
You should not throw your head back too much to avoid excessive neck extension; try to straighten your thoracic region more, while at the same time paying attention to relaxing and stretching the muscles of the chest.

3). Starting position – lying on your back, arms along your body. Perform an imitation of riding a bicycle with your legs with full amplitude until your abdominal muscles are tired.

4). Starting position – lying on your back. Diaphragmatic breathing: legs bent at the knees, feet on the floor, hands on the stomach. As you inhale, “inflate” your stomach, as you exhale, slowly “deflate” and draw it in a little. 6 times.

5). Starting position – lying on your back, legs straight, hands in the “lock” under your head.
Ab exercise "Cross".
1 – Connect the right elbow and left knee, exhale.

3 – Connect the left elbow and right knee, exhale.

Until your abdominal muscles tire.

6). Starting position – lying on your back, arms along your body.
1 – At the same time, move your arms and legs to the sides, slightly sliding along the floor, inhale.
2, 3 – Press down on the floor with your whole body, arms and legs, breathing freely.

6 times.

7). Starting position – lying on your back, hands in the “lock” under your head, legs bent at the knees.
1 – Raise your head and upper shoulder girdle, try to spread your elbows to the sides, inhale.

Until your abdominal muscles tire.

8). Starting position – lying on your back, arms to the sides, legs straight.
1 – Move the straightened right leg over the left, touch the floor with the foot, press the right hand to the floor, inhale.
2 - Return to the starting position, exhale.
3 – Move your left leg over your right, inhale.
4 - Return to the starting position, exhale.
10 times.
This exercise trains the rotation of the pelvis following the forward movement of the leg, which is useful for walking from the hip.

9). Starting position: lying on your back, arms along the body, legs bent at the knee joints, feet on the floor.
1 – At the same time, raise your pelvis and straighten your right leg up, stretch it, pulling it behind you right side pelvis, inhale.
2 - Return to the starting position, exhale.
3 – Raise your pelvis and left leg up, pulling left side pelvis, inhale.
4 - Return to the starting position, exhale.
10 times.
Try to do it the same way on both sides. Concentrate your attention on turning your pelvis.

10). Starting position – lying on your stomach, hands resting near the shoulder joints, “squeeze your buttocks”, legs tightly closed and pressed to the floor.
"Breaststroke"
1 – Straighten your arms forward, exhale.
2 – Arms to the sides, straighten your back, raising your head and upper body as high as possible, look forward, legs pressed to the floor, inhale.
3 – Back in the same position, move your arms along the body, press your palms to your body, continue inhaling.
4 - Return to the starting position, head down, begin to exhale.
Continue without stopping at a slow pace with maximum range of arm movements until the muscles fatigue, concentrating on the thoracic spine.

eleven). Starting position - lying on your stomach, your head lies on your hands folded in front of you, your legs are tightly closed.
1 – Raise your straightened legs, spread them to the sides and place them on the floor, as if carrying them over low objects.
2 - Return to the starting position, performing the movement of the legs in the reverse order.
when the legs go up - inhale, when they go down - exhale.
Until the muscles of the lower back and buttocks become tired.
Relax your muscles by slightly rocking your pelvis to the sides.

12). Starting position – lying on your stomach.
Isotonic exercise “Boat” 1 – 3 minutes without rest. Don't hold your breath.
Raise your legs tightly closed and your arms straight ahead, evenly straightening your entire spine and stretching it as much as possible. At the same time, hold your hand by the wrist, your hands are pressed to your ears, you don’t need to throw your head back, look down at the stopwatch.
Relax your back muscles by rocking your pelvis to the sides.

13). Starting position - lying on your stomach, hands in the “lock” on the back of your head, head down.
1 – Raise the upper shoulder girdle and head, keep your hands on the back of your head, try to spread your elbows as far as possible to the sides, inhale.
2 – With your right hand, stretch towards your feet, look at your hand, exhale.
3 – Return to position No. 1, inhale.
4 - Return to the starting position, exhale.
Do the same in the other direction.
6 times.
Relax your back muscles by rocking your pelvis to the sides.

14). Starting position – lying on your stomach, your head resting on your hands folded in front of you.
1, 2 – Simultaneously raise your straightened right arm forward and left leg back, look down, stretch your spine along this line, reach with left heel, inhale and exhale.
3, 4 – Smoothly return to the starting position, inhale and exhale.
Do the same by raising the straightened left arm and right leg.
6 times.

15). Starting position – standing in a knee-wrist position.
1 – Raise your right arm up to the side, pointing your hand towards the ceiling, look at it, inhale.
2 - Return to the starting position, exhale.
3 – Same with the left hand, inhale.
4 - Return to the starting position, exhale.
6 times.

16). The starting position is knee-wrist.
"Kitty."
1 – Slightly arch your back upward and lower your head down to “accelerate”, in order to achieve a greater amplitude of movement in the next point, exhale.
2 – Bend your back, raise your head and look forward, inhale.
With each new repetition, move your attention down the spine, starting from the 4th thoracic vertebra to the sacrum. Thus, the extension of the spine will be better, and the sense of posture will be better formed.

17). The starting position is knee-wrist.
"Crawling."
1 – Bend your arms at the elbow joints, head and shoulders drop.
2, 3 – Climb under the invisible bar, arching your back and moving your body forward, smoothly moving your spine, trying not to touch the invisible bar under which you are crawling.
4 – Slowly return to the starting position.
6 times.

18). Starting position – knee-wrist position, back slightly straightened, knees together.
"Fox Tail"
1 – Simultaneously move your feet to the right and your head with your ear to your right shoulder, inhale.
2 - Return to the starting position, exhale.
3 – Simultaneously move your feet to the left and your head with your ear to your left shoulder, inhale.
4 - Return to the starting position, exhale.
6 times.

19). The starting position is knee-wrist.
1 – Simultaneously raise your right arm forward, left leg back, inhale.
2, 3 – Stretch the spine along this line (stretch with the heel), exhale.
4 - Return to the starting position, inhale, exhale.
Do the same with your left hand and right foot.
6 times.

20). The starting position is knee-wrist, knees together, arms spread wide.
1 – Lower your right shoulder to the floor, turn your head to the left and place your right ear on the floor, your right arm is straightened and your left arm is bent at the elbow joint, exhale.
2 - Return to the starting position, inhale.
3 – Lower your left shoulder to the floor, place your head with your left ear on the floor, exhale.
4 - Return to starting position, inhale.
6 times.

21). The starting position is knee-hand.
1 – Right hand slides forward as far as possible, head drops down, exhale.
2 - Return to the starting position, inhale.
3 – Left hand slides forward, exhale.
4 - Return to starting position, inhale.
6 times.

22). Starting position – kneeling, stick behind shoulder blades.
1, 2, 3 – Slowly tilt your body back as much as possible, do not straighten your back, concentrate on the front of your thighs, buttocks and abdominals.
4 - Return to starting position.
5, 6, 7 – Slowly tilt the straightened body forward as far as possible.
8 - Return to starting position.
6 times.
You can ask someone close to you to hold your feet while leaning your body forward, so as not to fall and to perform the exercise more efficiently.

23). Starting position - on your knees, stick behind your shoulder blades, reach up with the top of your head, look at some point in front of you.
1, 2 – Slowly sit on your shins, at the same time lean forward, lie with your stomach on your feet, continue to look at the chosen point: your head rises, your back straightens.
3, 4 - Return to starting position.
6 times.

24). Starting position – standing, stick behind shoulder blades, legs together.
Slowly, smoothly and rhythmically roll from heels to toes, trying to reach up with the top of your head. Until the muscles of the lower legs become slightly tired.
The smaller the distance between the hands holding the stick behind the shoulder blades, the better for straightening the spine in the thoracic region.

25). Starting position – standing, stick behind shoulder blades, legs slightly apart.
Squats. Squat slowly, straighten up a little faster, try to maintain balance. When standing up, you need to pull in your buttocks and lower abdomen.
To the point of slight fatigue.

26). Starting position – standing. Place the stick vertically in front of you at a great distance from your feet. The hands are located on top of each other and lie on the upper end of the stick.
1 – Slowly lean forward, resting your hands on the upper end of the stick, do not bend your knees, lower your head and place it between your hands, hang on the stick in this position, exhale.
2 – 7 – Rock forward and backward, slightly in a circle - intuitively, carefully stretching the spine. Breathing is voluntary.
8 - Return to starting position, inhale.
3 – 4 times.

27). Starting position – standing, legs together, stick behind shoulder blades. You can do it without a stick, placing your hands on your belt and placing a bag of sand on your head.
1 – Raise both heels and move them to the right.
2 – Raise the toes of your feet and move them to the right.
Continue to move to the right side like this, maintaining posture and balance.
Then repeat the same on the other side.
Achieve perfect quality performance of each exercise.

28). Starting position – standing, stick behind shoulder blades, legs widely spaced.
1 – Squat to the right, bending your right leg at the knee, exhale.
2 - Return to the starting position, inhale.
3 – Squat to the left, bending your left leg at the knee, exhale.
4 - Return to starting position, inhale.
The exercise is difficult. Do it 3 times first. remember, that higher value has high-quality and conscientious execution of exercises, and not their quantity.

29). Starting position – standing, stick in hands below in front of you.
1 – Raise the stick up and slightly back, stretch with the top of your head and arms up, at the same time take your right leg back onto your toes, inhale.
2 - Return to the starting position, exhale. Maintain your posture.
3 – Repeat point No. 1 with the left leg moving back.
4 - Return to the starting position, exhale.
6 times.
(You can hold a bag of sand on your head).

thirty). Starting position – main stance.
"Martin".
1, 2, 3 - Take your right leg back and up, arms to the sides, stand on your left leg, maintaining balance, look forward. Try to maintain the position so that your right leg, back, neck and head form one beautiful smooth arc. Stretch your spine.
4 - Return to the starting position, exhale.
Do the same with the left leg.

31). Starting position – basic stance, stick behind shoulder blades, sandbag on head, walking with heel to toe forward and backward. Do the same without a stick.
Walking with big steps forward. At the same time, when moving forward, for example, with the right leg, follow it with the right side of the pelvis to increase the length of the step. This is necessary for the formation of walking “from the hip”.

32). Starting position – basic stance, hands on the belt, a bag of sand on the head.
1 – Get down on your right knee.
2 – Get down on both knees.
3 – Place your right leg, bent at the knee, forward.
4 – Straighten up, return to the starting position.
4 – 6 times.
Then do the same, starting with the left leg.

33). "Rubber band." Starting position – main stance. Spinal stretching exercise in a standing position. While doing this, you need to pull your heels down and the top of your head up. Stretching occurs as you exhale.
1, 2 – Raise your arms up through your sides, inhale, hook your hands into a “lock.”
3, 4, 5 – Turn the “lock” with your palms outward and stretch your head and arms up, and your heels down, smoothly and conscientiously stretching the spine, like an elastic band, exhale.
6 – Release your hands, inhale.
7, 8 - Return to the starting position, exhale.
3 times.
If done correctly, you will feel hot, maybe sweat, your cheeks will turn pink, and you will have a pleasant feeling of saturating the body with energy.

Of this entire set of exercises, the most important exercise is isotonic, which provides constant physiological muscle tone– back straighteners. If you are lazy and do not want to do exercises for stooping every day or at least every other day, then you can force yourself to do the “Boat” or “Airplane” once a day for 1 minute without rest. And, if you want to develop correct posture as quickly as possible, then you should approach your exercises with love and great pleasure, a set of exercises should be learned by heart, and the exercises should be performed efficiently.

Prevention of postural disorders.

1).The main means of preventing postural disorders is physical therapy. Therapeutic back massage in combination with exercise therapy gives even better results.

2). The bed should be hard and even; the pillow is flat, low (the size of the shoulder) so that the head lies flat. You should not sleep on a soft, sagging mattress.

3). Proper organization of the workplace: lighting and furniture. Lighting should be sufficient and diffused. The height of the table should be such that if you place your hand on your elbow, your middle finger should reach the corner of your eye (your back should be straight).

It is necessary to combat such posture-distorting postures as oblique position shoulder girdle when writing, when left hand hanging from the table; or an oblique position of the pelvis when placing your leg under you.

The choice of chair is of particular importance. Correct posture in a sitting position on a chair is possible provided that not only the back is straightened, the shoulders are straightened and there is no “limp” of the body hanging on the spine, like on a hanger, but the most important condition is to transfer the center of gravity of the body to the feet. Then the spine ceases to be a “hanger”, is significantly unloaded and freed from holding the weight of the body. This undoubtedly has a beneficial effect on the intervertebral discs, the ligaments of the spine, and the tone of the muscles that hold the body in an upright position.

The simplest option for creating conditions for the physiological position of the body while sitting is to sit on a regular chair approximately in the middle of the seat, placing a block 10 - 12 cm high under the back legs of the chair, or more precisely, the plane of the seat should be tilted forward by 8 - 10 0.

Dancing Chair.

But even more the best option– purchase, which allows you to find the optimal body position for each person individually, since the height of the chair is adjustable and there is a labile seat; It is possible to move and exercise the muscles of the body during a long sitting position. This invention is worthy of attention and admiration. You can sit on the Dancing Chair for the benefit of yourself and your health.

Another recommendation for organizing a workplace at a table: position the table so that when sitting behind it there is a wall behind it, so that the window and door to the room are in sight on the right or left, and there is free space in front (if this is not possible, then you can hang on the wall in front of the table, either a mirror or photo wallpaper with a perspective, so that there is a feeling of space in front. This creates psychological comfort for the person sitting at the table, which is one of the factors that positively affects the state of posture, since this arrangement of the table contributes to a feeling of security, awareness and awareness. freedom of action increases resistance to stress, which means less tension in the muscles of the collar zone, which are the first to react under stress, turning into a shell that protects from impact.

4). Before leaving the house, you need to stand against the wall, pressing the back of your head, shoulder blades, buttocks and heels against it. At this time, you need to try to “glue” your lower back to the wall with your stomach (the lower back will not stick to the wall, but there will be proper muscle tension). Squeeze your buttocks tightly, pulling them “into you.” Stretch the top of your head up and your heels down, stretching your spine. You need to stand like this for a while (for example, one minute), to remember well this feeling of correct posture. Then go about your business, trying to maintain this body position while walking.

One of the points of self-control while maintaining correct posture is that while standing and walking, your legs should not be visible when you lower your eyes.

5). Do not wear a bag with a strap over your shoulder, as the strap tends to slip off your shoulder, and to avoid this, you will raise the shoulder on which the bag hangs, which will lead to a distortion of posture in the frontal plane.

6). You should not carry a heavy bag in one hand; it is better to divide the weight into two equal parts and carry it in two hands, or at least often transfer the bag from one hand to the other.

Prevention of postural disorders has special meaning for children, since it is very important to form the correct stereotype of a sense of position in space from childhood. It is easier to immediately develop correct posture than to correct the habit of incorrect body position. A person with poor posture seems to be sitting or standing correctly. But when correcting his posture, he experiences discomfort, it seems to him that he is falling backward, which looks somehow “proud” and unnatural. To convince him of the need to correct his posture, it is best to take photographs and show him. Better yet, take before and after photos. That is, put the body in the correct position for at least a few seconds, photograph it and present it for comparison. We need to help a person realize the difference so that he himself wants to train posture and make it a good habit. After all, constantly pulling or tapping on the back to make you straighten up is not good, it can irritate and spoil the mood, moreover, it can cause internal resistance against constant control from others because the habitual incorrect position of the body is a “comfort zone” from which to leave I do not want. To win in this matter, you need to really want to have correct posture, for this you need to understand its value and necessity both for external beauty, and for the health of internal organs and the whole organism, and for the health of the individual. Getting rid of the stereotype of incorrect position of the body in space, formed in the brain, is just as difficult as, for example, quitting smoking. Therefore, it will take dedication, concentration on maintaining correct posture (constant mindfulness), patience, daily work - posture exercises and, of course, control of the result.

Who doesn't want to be beautiful and slim? In my opinion, everyone, and it’s never too late to start working on yourself. And today the topic will be about exercises to improve posture, and as you know, incorrect posture leads to problems with the spine. This problem is very common in our modern society and it's all to blame modern look life (sedentary work and heavy physical exercise). Back problems begin after 40-50 years for almost every person...

Now you understand how global and serious this problem is. So I want to give you a very useful exercises from stooping, which will not take up much of your time and space. Also below you can watch a video on how to perform this set of exercises correctly..

Never start doing any exercise from next Monday. Believe me, many people do this, and then look for a reason so that if they start everything seriously, then only from next Monday. This is a psychological impasse and it is simply very difficult or impossible to break out of it. We need to start right now!

• To perform it, you just need to stand up to your full height, straighten your back and start turning your palms outward. Try to do this as much as possible until there is slight pain in the joints, and then relax your hands and stand there for 20-30 seconds.
• Now straighten your back and stretch the back of your head diagonally up and back, stay in this position for 20-30 seconds.
• Go to the wall and lean your back against it. The heels and the back of the head should also touch it. Stand like this for 20-30 seconds, and after memorizing this position, walk around the room.

The exercises do not require much effort, so you can do them even at work and try to do them as often as possible. The main purpose of these three methods is to help you remember the correct position of your body (back).

Let’s complicate the task: any rigid stick that fits well in the hand and is long enough to hold it with both hands and spread them as wide as possible is suitable for this.

Second exercise

• Place the stick on your shoulders and wrap your arms around it.
• Begin to turn your torso along with the stick left and right. This should ideally be done 30 or more times. We draw your attention to the technique of performing this exercise. The stick should lie as low as possible on the neck so that the greatest deflection of your spine occurs.
• Don't try to do this exercise completely and correctly on the first day. It is quite possible that due to weak muscles They will experience slight pain the next day, but do not panic, as this is a normal reaction of the body. Therefore, the number of movements should be determined by how you feel.

The third exercise for stooping

When performing it they stretch pectoral muscles, and posture improves.

• Hold the stick in front of you with both hands as wide as possible.
• Stand straight and begin to raise your arms up, without bending your elbows.
• Without releasing the stick, continue to move your hands in a circular motion behind your back over your head, so the stick should be behind your butt. Then repeat everything in reverse order. Bring the rotation of your hands with a stick to 30 or more times. As soon as you feel the opportunity, increase the amplitude.

Fourth exercise

This exercise strengthens the back muscles and corrects stooping.

It is done on the stomach. Lie on the floor - take the stick in front of you, with both hands, with a wide grip. Raise your head up and look straight. Stretch out and begin, arching your back, raising your arms along with the stick. Then, when you master everything, increase the number of arm raises to 20-30 times.

Fifth exercise

While lying on your stomach, arch your back and extend your arms forward. Then bring them down to your hips from the sides. Then pull them forward again through the sides. It is advisable to do this more than 20 times. Don't lower your back. The greater the deflection, the more effective the strengthening of the back muscles and the slimmer the posture.

These exercises for stooping are perfect for everyone, even those who do not have back problems, as this complex is an excellent preventive measure.

• Tune in immediately to a long process and over time, it will become for you like brushing your teeth before bed.
• After you can do all the exercises easily, you can repeat the cycle. And you don’t need to do the first exercise. Because he has a completely different task.
• Between exercises, give yourself a short rest of 10-30 seconds.
• Be sure to breathe correctly, that is exhale as you lower, and inhale as you rise. Otherwise, the body will not receive enough oxygen and you will quickly get tired.
• Strive to ensure that the entire complex (2-5 exercises) can be repeated 2-3 times in one workout.
• Do the exercises at least every day, but best in the morning.

Don't forget to train other muscles at the same time. But try not to overdo it, especially in the beginning.

Play sports, eat right and achieve excellent results - success to you and be healthy.

And here is the actual video on how to perform these exercises correctly:

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Correct posture is not only beautiful: it speaks about the health of the spine, the absence of... But a straight back has its first enemy - stoop.

This problem arises in the early stages of human development: in childhood. Curvature of the spine at a desk, then in front of the TV or computer. Having matured a little, young people often lower their shoulders, slouching, thereby spoiling their posture and spine. This is followed by a sedentary lifestyle, which improves posture health.

So, stoop is a problem with the upper spine, characterized by its curvature and often accompanied by scoliosis. Stoop (functional) – curvature of the spine without changes in the vertebrae themselves.

A healthy person has natural curves of the spine: the thoracic spine, with a convexity back, and the lumbar curve, with a convexity forward.

If a person leads an active lifestyle and the back muscles are strong enough, then a muscle corset creates ideal conditions to maintain the correct position of the spine.

If the muscles are weak, then the natural curves of the spine take on even more curved forms and all the signs of a stooped person appear: a convex belly, a rounded back with strongly protruding shoulder blades, a lowered head and raised shoulders.

The first manifestations of stoop can be noted in school age and if measures are not taken, then the initial stage (changes in the muscles) can turn into changes in the spine: the discs wear out, squeezing the spinal nerves, which in turn leads to headaches and blurred vision.

Reasons why your back becomes slouched

The appearance of stoop has whole line reasons that can be divided into two types:

• physical;
• psychological.

Physical deformities in most cases occur due to a lack of habit of monitoring one’s posture, as well as poor lifestyle choices. Most often manifested due to:

But even if a person is physically healthy, but psychologically there are problems - this may be one of the main reasons for stooping. Complexity, feelings of guilt, lack of self-confidence and strength - this is what can lead to functional kyphosis.

A person who cannot cope with the burden of problems that has fallen on him lowers his head and raises his shoulders, thus, trying to hide from the outside world, like a snail in a shell, can become a “victim” of stoop and then scoliosis.

How to identify a violation yourself

It is very important for parents not to miss the most First stage- emergence of a problem. Often adults can attribute a child’s malaise to his capriciousness or pretending. In fact, even mild discomfort can be a sign of developing stoop. One of the main symptoms is fatigue: the child cannot sit or stand straight for a long time.

Slouching is always accompanied by painful sensations, which, unfortunately, are often attributed to overwork and emergency measures are not taken to eliminate the problem.

So, painful sensations in the first stages go away even after a short rest, but the further you delay treatment, the stronger the pain will be, and the less rest will help. A person may even wake up after a night's sleep.

The most striking symptoms of stooping:

• head tilted forward;
• protrusion of the abdomen, uncontrollable by the person;
  rounded back;
• shoulder blades, clearly protruding;
• the chest is narrowed;
• knees are half bent.

You can distinguish a stoop from a real one at home. To do this, you need to place a person against a wall and ask him to lean against the back of his head, heels, shoulder blades and buttocks. The same can be done on a flat surface in a lying position. If the curvature disappears, then the kyphosis is functional (correctable) and should be treated.

Establishing diagnosis

In order to accurately diagnose stoop, eye tests are not enough. To prescribe adequate treatment, it is necessary to do.

If this study does not provide comprehensive answers, it is worth undergoing a computed tomography scan.

Only after diagnosis can treatment begin.

What does traditional medicine offer?

Traditional medicine, after diagnosis, can offer several options for correcting crooked posture:

• physical exercise;
• massage;
• swimming;
• manual therapy;
• prescribing painkillers and calcium-rich drugs;
• wearing a corrective corset;
• surgery.

What does alternative medicine offer?

As for alternative medicine, the main emphasis is on performing a number of exercises, using yoga asanas, regular swimming classes, psychological training and, most importantly, self-discipline!

How to get rid of stoop: a set of exercises

The main rule of beautiful posture is physical exercise in reasonable quantities, so that the muscle corset can hold the spine is in the correct position.

If it so happens that the stoop was once overlooked, you should start correcting it, and the sooner you do this, the better.

The most popular and effective:

Exercises with weights

The most effective:

1. One of the most popular and proven over the years exercise with books on your head. Take a fairly heavy book and place it on your head. After this, walk around the room with this load for several minutes (start with five). Complicate the exercise every day by adding squats, for example.
2. To straighten your posture you can use a backpack that holds cargo(it should stimulate the muscles, but not overstrain them). You need to walk around like this for a while (until you feel slightly tired). After regularly performing this exercise, your shoulders will straighten on their own.
3. Starting position: lying on the floor face down. Put a load on your shoulders(women 0.5 kg, men 2 kg). Stretch your arms above your head and take another load in them. Raise your arms with the load about 10 times. Do the exercise slowly, tensing the muscles of your arms, back, and neck as much as possible.

Exercises against slouching:

Wellness yoga

Yoga helps a person to improve the health of the entire body, so there are a number of asanas that help correct stoop:

Using massage

For more effective treatment stooping, it is important to combine different methods. One of the components is massage. Already after the first session, a person can feel significant relief: spasm will decrease, the muscles themselves will strengthen, blood circulation and lymph outflow will improve.

To begin with, a person needs to take a comfortable position and relax as much as possible. Only after this can the massage therapist begin work. Hands and back are lubricated with massage oil.

Movements should be smooth and very soft. Particular attention and accuracy should be shown in areas with curvature.

Basic movements when performing a massage:

• tapping;
• tingling;
• rake-like movements with fingers;
• pulling;
• trituration.

A back corset for stooping is also a solution

Features of working out in the gym with a stoop

Physical training of a person must be done from a very early age.

By teaching the baby to exercise, parents not only take care of his health, but also the development of self-discipline in the future.

If it so happens that the moment was missed and slouching is already taking place, it is necessary to begin correcting it immediately.

It is important to remember that when performing exercises, the following rules play an important role:

• training should be regular;
• if there are any other problems with the spine, be sure to consult a doctor, who will indicate the exercises that can be performed based on health restrictions;
• in the first months after the start of implementation, training should take place daily, then every other day;
• all exercises are performed strictly as directed;
• Lesson duration is from 40 minutes to 1.5 hours;
• any of the exercises is performed 6-10 times;
• weights exceeding 5 kg for men and 3 kg for women cannot be used;
• It is strongly recommended not to use exercises to strengthen the chest muscles;
• The main emphasis is on strengthening the muscles of the back, neck, shoulders, buttocks - to maintain a muscular corset and beautiful healthy posture.

We have a special approach to our children.

In order to solve the problem of stooping in children, the approach must be special. Taking into account children's activity and treatment should be unique:

What does this mean?

The results of neglected stoop may be:

Slouching is a fixable problem. The sooner you tackle it, the faster this process will be. At the first sign of a problem, you should start doing simple exercises, which will correct the muscle corset and improve your posture. The most important thing in achieving success is self-discipline.

Proper nutrition, morning work-out and an active lifestyle - this is the formula for a healthy, handsome man, confident in yourself and your abilities!