What to do if the child begins to slouch? A simple and effective set of posture exercises at home. Exercises against stooping for children 12 years old.

Slouching is unsightly: the shoulders are rounded, the height becomes visually smaller, in girls the breasts seem saggy, the tummy sticks out. And it seems like nothing, it’s just a matter of appearance, but incorrect posture It also harms health, deforming internal organs, worsening the functioning of the cardiovascular and respiratory systems.

There are many reasons for this disease: congenital, acquired, physical and psychological. But don’t worry, in most cases everything can be corrected with exercises for stooping, even at home.

Checking the condition of the spine

The simplest test is to stand near a wall. If there is a baseboard under the wall, stand by the door or find another option. Press yourself against a vertical surface so that your heels, calves, buttocks, shoulder blades and the back of your head simultaneously touch it.

If it works, and you can fixate yourself like this for at least a minute, then everything is not too critical, and to correct your posture you just need to do special gymnastics and learn to control yourself.
If you cannot touch some part of the body, or it causes obvious pain, it is better to consult a doctor, possibly take an x-ray and choose a special treatment.

Why does stooping occur and what to do about it?

In this paragraph we will not touch upon congenital causes: if a person different lengths legs, the structure of the intervertebral discs is disrupted, abnormal muscle development - exercises cannot correct this, or they are too specific. Let's talk about acquired disease.

In childhood

In children, stooping usually appears after 6-7 years, when the thoracic spine is finally formed. The reason is long hours spent with a tablet or phone in hand, when the child leans towards the screen, or carrying a heavy backpack on one shoulder.

If you don’t notice anything, the child may develop kyphosis or scoliosis, but at this age everything is easily corrected: the joints and vertebrae are flexible, and daily 20-minute exercises are enough to strengthen the muscles.

However, sometimes the reasons are psychological. It is useless to shout “Don’t slouch!” if the reason is fear, uncertainty, or emotional tightness. In this case, to remove stoop, it is better to do exercises (gymnastics) together, or to understand the causes of internal tightness.

During adolescence

A young body begins to grow quickly, and sometimes bones develop faster than muscles. That is why a teenager should be sent to swimming or introduced to some kind of sport, this will help make the figure harmonious.

Sometimes children are embarrassed by their height and cannot stop hunching over, as if trying to be smaller. This is solved psychologically. The body is still growing, and if you take it in time, everything can be fixed.

In adults

The problem here, most often, is sedentary life or work where you need to bend over a table, machine, equipment, etc. Exercises, special exercises for stooping, and constant monitoring.

To a man It is often more comfortable to practice in gym, where he pumps up the muscles so that they keep the spine straight.
To the girl will most likely fit home gymnastics. Women by nature are more flexible, they walk with pleasure, they try to maintain their posture so that their tummy does not stick out and their breasts seem more attractive.
In older people problems with posture often arise against the background of other diseases of the spine or internal organs, and most often, general treatment is required. But gentle warm-up, stretching and simple exercises without strain they can relieve pain and allow you to straighten up.

Top 5 exercises for any age

In fact, almost all movements that are aimed at strengthening the spinal muscles and arching the spine will be effective. You can create your own set of exercises to eliminate slouched back, or perform those suggested by us daily.

Forward facing bends

This is a simple warm-up exercise that is great even for older people. The point is to support yourself with your hands, take a long step and slowly bend forward. Start doing this from the wall, then you can do it with a chair, leaning on the back. Stretch, opening your shoulder blades. Do 8-10 approaches.

From a lying position

This is how we correct not only problems with posture, but also with intervertebral discs and clamps. Lie on the mat on your stomach, stretch your arms forward, tense your legs and do the “Boat” (Superman), arching at the lower back and lifting your palms and feet.

For those over 50, lifting your legs may be difficult, in which case you should try doing a backbend with a chair. Place a chair in front of you, lie on your stomach so that your hands are on both sides, approximately in the middle of the seat. Bend over, raise your arms, place them on a chair and stretch. Fix your body for a few seconds and return to the starting position.

Sitting on my knees

The most effective exercises for slouching are sometimes very simple. Sit on the floor on your knees, grab your feet with your hands and try to stretch, starting from your shoulders. Bring your shoulder blades together, bend, lower your arms. You can return to the starting position, or simply sway while sitting like this.

On all fours

One option is the “Cat” exercise. Bend as if trying to crawl under a low obstacle. We start forward, bend the thoracic region, then move the body a little forward and bend at the lower back, raising the chest. Now the same thing - back.

The second version of gymnastics against slouching is to lift your straight leg up in the same position, throw your head back, and stretch. We change the leg. 6-8 times is enough to start with, then increase the repetitions.

With a stick

Not everyone has gymnastic sticks, but that doesn’t matter. For example, a mop handle, a vacuum cleaner pipe, a piece of water pipe or something similar will do. Place it behind your back and hold it with bent elbows as you twist from side to side.

By the way, one of the reasons why a person slouches is simple forgetfulness to keep his back straight. If you don’t know how to stop slouching, sit with this stick in front of the TV or even at the computer, and as soon as you try to bend, it will put pressure on your spine. Typing this way is not very convenient, but watching TV series or using the mouse is fine. This will help you become accustomed to the correct posture.

You can, of course, buy a clamp or, but a stick is much cheaper.

Finally, we’ll tell you about another way to learn to walk upright without slouching.: Put an old notebook (or a book, if you don’t mind) on your head and walk around the house like that. If you drop it, it means that without noticing it, you are slouching. Try to maintain the correct position.

Try to see what happens if you make this set of exercises your daily exercise. Many people note that after just a couple of weeks they began to hunch much less, and after a month their back became noticeably stronger.

Watch the video to do the exercises correctly, start small, and control the sensations. Soon you will become much more flexible, and it will become easier to keep your back straight. Stooping can and should be corrected at any age!

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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 the 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 active image life and back muscles are strong enough, then muscle corset creates ideal conditions for supporting correct position 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 spinal nerves, which in turn leads to headaches and blurred vision.

Reasons why your back becomes slouched

The appearance of stoop has a number of reasons, which can be divided into two types:

physical;
psychological.

Physical deformities in most cases occur due to the lack of habit of monitoring one’s posture, as well as leading an incorrect lifestyle. Most often manifested due to:

But even if a person is physically healthy, there are problems psychologically - 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 classes swimming, psychological trainings and, most importantly, self-discipline!

How to get rid of stoop: a set of exercises

The main rule beautiful posture– 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:

One of the most popular and proven over the years exercise with books on your head. Take a fairly weighty 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.
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.
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 implementing simple exercises, which will ensure correction of the muscle corset and improvement of 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, beautiful person, confident in himself and his abilities!

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 subject to the correct ratio of the physiological curves of the spine and uniform muscle tone.

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

The axes of the body and head are located along the same vertical, perpendicular to the area of support.
The pelvis is tilted forward, the hip joints are extended, in the middle position, the legs are slightly tilted posteriorly.
The curves of the spine (cervical, thoracic and lumbar) are moderately pronounced.
Absence of spinal curves in the frontal plane. Normally, the spine looks like a straight line from front to back.
The shoulders are turned and slightly lowered, the symmetrically located shoulder blades do not protrude.
The chest is cylindrical or conical, moderately protruding.
The abdomen is flat or evenly and moderately convex.
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 or she develops a general backward arching 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 special gymnastics, for example, on 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.
The curves of the spinal column with a horizontal position of the body straighten somewhat, with a vertical position they are more pronounced, and when carrying heavy objects they noticeably increase.

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 hip joints, the muscles of the front surface of the body are tense to keep the body from falling backwards, 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 surface hips; 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 separate types. 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.

Hypodynamia, weakness of the muscles that hold the spine in an upright position: the muscles of the neck, abdomen, back and lower limbs.
Muscle imbalance, disruption of the physiological tone of the muscles involved in the formation of posture.
The bad habit of incorrect body position in space. It is formed in the form of a stereotype due to incorrectly selected furniture, chronic stress, myopia, poor lighting, reading in bed, monotonous work and being in an unnatural position for a long time (for example, tailors who have the habit of sitting with their legs under them; at the same time unbends lumbar region spine). To form a habit correct posture it will take at least three weeks.
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.
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).
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 chest the front is shortened, 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 of a conditioned reflex, and giving the body the correct posture is discomfort for them, it seems to them that they are falling back, they want to quickly return to the usual position of “hunching and gloominess." 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, doing therapeutic exercises every day. 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 the back, along the broad and trapezius muscles, rubbing, kneading and chopping them for toning. If massage is not carried out, 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. Rhythmic exercises 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 special exercises out of 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.

Will need gymnastic stick, dumbbells (1 - 3 kg) and a bag of sand for wearing on the 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 in knee joints, feet on the floor.
1 – At the same time, raise your pelvis and straighten your right leg up, stretch with it, pulling the right side of your pelvis behind you, 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 – Right shoulder lower to the floor, the head turns to the left and lies with the right ear on the floor, the right arm is straightened, and the left is bent in 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 your buttocks in and bottom part belly.
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 the quality and conscientious execution of exercises is more important than 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.
At correct execution It will become hot, maybe you will sweat, your cheeks will turn pink, and a pleasant feeling of saturation of the body with energy will appear.

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 physiotherapy. 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 postures that distort posture, such as the oblique position of the 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 while sitting 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 location of the table contributes to a feeling of security, awareness and 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 belt over your shoulder, as the belt 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 is of particular importance 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 body, and for the health of the individual. Getting rid of the stereotype of incorrect body position 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.

A set of exercises for stooping will help correct the situation by strengthening the muscles with simple movements, which is available to everyone regardless of age, wealth and other factors. The main reason for stooping is weak back muscles, which can be easily corrected on your own through training.

Exercises for stooping can be performed at home, requiring only a temporary resource of about 15-45 minutes a day. The complex is selected individually; if there is a severe lack of time, you can perform only 1-2 exercises that strengthen the largest number of muscles.

Purpose of exercises for stooping

Exercises for the back when stooping have 2 goals:

muscle training;
stretching.

The whole complex can be divided into 3 blocks.

the first part - the introductory one - is designed to prepare the body for work, it takes 5-7 minutes.
Main part.
The final one, which consists of stretching and breathing exercises.

Let's consider approximate complex exercises for stooping, suitable for performing at home for people of any age. These exercises do not require special training or sports equipment.

An approximate set of exercises for stooping

Starting position standing, better in front of a mirror, which will help control your posture throughout the lesson. Feet shoulder-width apart, hands on the belt.

All movements from stooping are performed slowly and smoothly; there is no need to do it through pain. If you can’t do it in full, you should do it as much as stretching and muscle training allows.

Head tilts. From the described position, we stretch our ear to the shoulder, it is important to completely relax the neck muscles so that the head itself rests on the shoulder. In case of pain or discomfort, the tilt is adjusted individually to determine how far the person can perform it. There is no need to make sudden jerks.
Turning the head left and right, as if trying to look over the shoulder.
Raise your arms up and alternately stretch them towards the ceiling.
Clasp your hands, raise them above your head and perform slight bends to the side, without bending your body. There should be a feeling of stretching on the sides.
We stretch our hands forward, bending. Look ahead, body parallel to the floor.
From a bent over position, lower your arms to the floor one by one.
Mill. We lean forward with one hand towards the floor, and move the other back. One at a time.

Perform each movement 6-8 times.

Exercises from a prone position.

Hands along the body, raise the head, shoulder girdle, pull the arms back.
Stretch your arms forward. Raise your arms and legs at the same time and hold for up to 10 seconds. Important. The arms and legs do not rise high above the floor, about 1 palm.
Bend your arms at the elbows and place them under your forehead. Alternately raise the straight leg above the floor 10 times.
Lying position on your back.
Hands along the body. Bend your legs at the knees. We alternately press the lower back and tailbone to the floor, as if we were rolling the lower back along the floor.
The original position is maintained. Raise the pelvis above the floor and hold for 5-7 seconds, slowly returning to the starting position.
Lying on your back, legs bent at the knees, place your right heel on your left knee and lift your pelvis. Hold in the same way as the previous exercise. Repeat with the second leg.

Lying on your back, stretch your arms forward.
At the same time we stretch our arms and legs.
From the starting position on your back. With our arms along our body, we raise our head and reach our hands towards our legs. Legs are straightened, heels, buttocks and shoulders are pressed firmly to the floor.

Starting position on all fours. Hands are located on the same axis with shoulder joint, knee in the same projection as the hip joint.

We raise our arms one by one, maintaining balance, and lock in position.
We stretch our legs back one by one.
At the same time, we raise the leg and arm of the same name, maintaining balance.
Raise opposite limbs (right leg, left arm and vice versa).
From the starting position, we sit on our heels, do not lift our hands from the floor, stretch our back muscles.

From the starting position sitting on your knees, buttocks on heels, arms to the side.

We go up and sit back.
We rise on our knees and sit on the right, to the left of our feet.

Standing position, feet shoulder-width apart. Clasp your hands behind your back as shown in the figure. Perform with both hands to consolidate the effect.

Place your palms behind your back and lift them towards your neck as far as you can

To diversify your activities, you can change the complex by adding different exercises. Use gymnastic ball, stick, skipping rope, chair.

Wall exercises

To form beautiful posture, it is important to train the muscles to take the correct position. Good helper This is just a regular wall. After completing a set of exercises for stooping and in the morning after sleep, you need to go to the wall, stand straight next to it and stand in this position for 5-15 minutes. After this, it is important to maintain the position of your back for as long as possible, if possible, approach the wall and “remember” the correct position.

You can also perform a small set of exercises with your back fixed against the wall. When squatting or swinging your legs, try to keep the back of your head, shoulders and buttocks tightly pressed.

When bending, the heels and palms are fixed.

Sandbags for straight posture

A weight on your head helps you control your posture. To do this, while simply walking or sitting, you need to put a book or a bag of sand on your head and try to hold it for as long as possible.

When the body deviates from a given axis, the object falls to the floor.

In addition to the listed techniques, the formation and maintenance of beautiful posture helps
In which 5-7 minutes a day is enough to train the whole body.

Important. Regardless of what set of exercises you choose for stooping, you need to do it consistently to get results. If you don’t have time for a full complex, do at least 1 exercise. This could be a plank, standing against a wall, or anything else aimed at strengthening the muscles of the entire body or developing correct body position.

Nowadays, when a sedentary, sedentary lifestyle progresses, it is quite common to see stooped children. But not all parents pay attention to this problem.

Nowadays, stooped children can be seen more and more often

This is a big mistake that can lead to irreparable consequences.

What to do if your child is slouching?

Causes of poor posture depending on age:

When should you see a doctor?

Slouching in children is a problem that cannot be ignored. Many parents do not know what to do if, for example, a child slouches at 3 years old.
Consultation with a doctor is necessary when you see, during an independent visual examination, if the child's head is tilted to the right or left. If you see that the child’s shoulders are of different heights or drooping, there is asymmetry of the shoulder blades and waist triangles and there is a pronounced.
This is a reason to immediately contact a specialist.

If you suspect any postural problems, you should urgently show your child to a specialist.

The first visit may be to your family doctor, who will conduct an examination, assess the degree of poor posture and, if necessary, send you and your child to an orthopedic doctor.

The orthopedic doctor, in turn, will collect objective data and research results and prescribe the optimal treatment in your individual case.

When can you cope on your own?

If you see stooping in a 7-year-old child or at any other age, then do a little experiment. Ask him to stand near a flat wall, with his back to it, or lie down on a hard floor.
It is necessary that the crown, shoulder blades, buttocks and heels touch the flat surface at the same time.

If in this position the curvature disappears and it is not difficult for the child to maintain this position, then this indicates that the problem can be easily corrected on its own.

What to do before school?

In order not to solve the problem of how to deal with stoop in a child in the future, it is worth taking care of its prevention before school and during school.
To do this you can do the following:

At-Home Treatment Options

Most effective method Correcting a child’s stoop at home means doing special exercises every day.
Ask your child to stand with his back to a flat wall for 15-20 minutes so that his shoulders and spinal column are straightened.
The exercise is very effective gymnastic bridge on the floor.
Also very effective exercises with stooping in children are:

carrying a load on the chest;
throwing your head back in a sitting position on the floor (strengthens the neck muscles);
strong extension of the arms back, clasping them behind the back (strengthening the shoulder muscles);
exercise cat (development of back muscles);
carrying a load on the head;
hand presses from the floor while lying on your back;
spreading your arms while lying on your stomach.

This simple but very effective gymnastics for a child will help you get rid of slouching at home.

You will find more exercises in the video:

What will the doctor suggest?

How to correct stooping in a teenager?
When visiting a doctor, you can hear the following options for correcting poor posture:

Exercise therapy. It is better to perform it in a medical facility with a specialist. Competent exercise therapy for stooping in children is very effective method;
Swimming. Should be used in combination with any other treatment method. Preference should be given to a style such as breaststroke;
Massage. Massage for stooping in a child is also an auxiliary method; it is best combined with gymnastics. The specialist’s movements should be relaxing and light, which will improve blood circulation;
Corset. When a child begins to actively grow, deformation in the development of the shoulder girdle may occur.
If the first signs of this deformation appear, then you should immediately take measures to prevent progression.

In this case, a back corset for stooping in children is suitable;
Manual therapy. Appropriate when available pain syndrome or there are signs of vertebral displacement. The procedure should only be carried out by a competent and experienced specialist.

Forecasts

Every parent deciding how to treat stoop in children should be aware of the possible prognosis. In most cases, conservative treatment methods are sufficient; exercise therapy is especially effective.

Exercise therapy is a very effective method for correcting stoop

Long-term medical supervision is not required. In advanced cases, surgical intervention, a course of rehabilitation and constant medical supervision are required.

Therefore, it is very important to monitor the child’s posture and at the first sign of a problem, do not hesitate and take all necessary measures.

It is better to carry out prevention and vigilant control than to later clutch your head and not know how to correct stooping in children.