Effective exercises for beautiful posture at home. How to make your posture straight and beautiful? Top 10 exercises for beautiful posture

It happens that you are walking down the street and notice a girl who does not walk, but literally flies, her flexible and graceful figure evokes pleasant admiration, and her light movements are simply mesmerizing.

Unfortunately, it is now very rare to find such girls or women; they are practically like an endangered species. The modern pace of life, the lack of desire among girls to play sports, a sedentary lifestyle - all this leads to not very cheerful consequences, which have a common name - curvature of the spine.

It was not for nothing that the sages of Ancient China called the human spine the tree of life, because the health of the entire human body as a whole depends on its condition.

A beautiful visual figure is not the only pleasant addition; if you do not monitor the health of your spine, then, subsequently, you may encounter problems such as the development of scoliosis, kyphosis, which, in turn, lead to serious diseases of the liver, stomach, and everything gets worse chronic pathologies.

A person whose spinal curvature progresses may often experience dizziness and increased fatigue.

How does stoop appear?

Indeed, why not just walk smoothly and beautifully all the time, is it really difficult? Beautiful posture in a girl or woman should be the same integral attribute as, for example, well-groomed hair or perfect hair. It turns out that everything is not so simple.

The reasons for stooping in modern women are the simplest; in fact, we not only do not know how to walk correctly, but even sit correctly!

Constantly working at a computer, driving a car, studying at school or university - all this forces a person to spend most of his life sitting, without even knowing what kind of load we put on the muscles of our poor back. And if we do this incorrectly, then this is a direct road to serious distortions and violations.

By the way, another common cause of all sorts of problems with the spine is complexes in tall ladies; involuntarily they try to decrease in size, constantly bending their back slightly.

As a result, it becomes a habit, and then a disease. So having back problems is also a psychological aspect that needs to be addressed at a different level.

Please note that all the models who walk on the world's catwalks are tall, because it is much easier for such girls to visually look slim and graceful.

How to check yourself?

There is a method that allows you to easily and quickly determine the presence or absence of problems with the spine. Lean your back against a flat and smooth surface, against a wall, for example, keep your chin straight forward, and lower your arms at your sides.

If your palm fits freely between your lower back and the wall, then your posture is fine; otherwise, there are problems with the muscles of your back and abdomen. In order to determine the presence of curvatures, you need to visit a specialist who can carry out all the necessary tests to identify any defects.

How to make your posture beautiful?

The main thing to remember is that the main problem of poor posture is weak muscles of the back and abdomen, so they need to be constantly strengthened and their tone monitored.

Of course, the best option is to sign up for a sport, even if it is any kind that you like; you can even resort to therapeutic exercises, which have helped correct even very large back problems. And even if you don’t have free time to go to the gym, you can always fight this problem yourself, the main thing is not to be lazy.

The very first and most important thing is to learn to sit correctly. To do this, you need to sit on the edge of the chair, and your back should always be in an exactly vertical state; if you are tired, it is better to lean on the back of the chair than to hunch over.

The feet must be placed on the floor; it is better that the knees are higher than the level of the hips; for this, a special footrest is used. Don’t forget that you need to change your position every 5 minutes, and at least once an hour get up completely and stretch your body, walk a little.

The next thing is lifting weights. Our women have long been accustomed to carrying heavy bags from the market or supermarket, without thinking at all about the harm of their actions. Firstly, the entire mass must be evenly distributed between two hands, and secondly, a woman generally should not lift more than 20 kg of weight, and men should not lift more than 50 kg.

Naturally, you need to constantly monitor yourself, straightening your back when you feel that your shoulders have moved forward. Well, the last point that should help in this matter is doing exercises for beautiful posture. By themselves, they will not take you much time, but in just a few weeks you will feel how much lighter and freer your waist has become.

Exercises for a beautiful back

Constant stretching will help your body become more flexible and your muscles more elastic and elastic. Take a “Turkish” pose, fold your arms into a “lock”, stretch them above your head, take a breath and stretch well up so that each vertebra moves towards your hands. As you exhale, lower your arms down.
In the same position, we bring our arms forward, bend our back, resting our chest against our back, forming a kind of hump, exhale, and as we inhale, we place our elbows behind our back and bend well.
We lie on our backs, bend our knees and pull them towards our arms, hug them and begin to gently roll on our backs - back and forth, feeling each spine. The exercise must be performed on a hard surface.
We sit on a chair, spread our legs, keep our back straight, bend towards each leg, while keeping our back as straight as possible.
From a standing position, with your feet shoulder-width apart, bend your torso from side to side, while your back should remain straight.

The number of repetitions and sets may vary depending on your physical fitness and body condition. Usually they do 2-3 approaches, a total of 10-15 repetitions of one exercise.

Do not forget that before you do back exercises, you need to warm up a little - do a light warm-up or walk vigorously around the room for a minute, and then begin to slowly stretch. After completing all the exercises, hang on the horizontal bar, this will allow all the muscles to stretch and relax the spine.

The main thing to remember is that good posture is the basis of a beautiful and confident gait, the grace of which can impress any man on the spot. Therefore, take care of your health, because strong and resilient joints and muscles can prolong your youth and beauty for many years, the main thing is to want it in time and fight for it.

Correct posture is important not only for the health of the spine. People who keep their back straight look slimmer, younger, and feel more confident.

Simple exercises that you can do casually on the go will help you maintain good posture. With good posture, all internal organs are positioned correctly - digestion and overall well-being improve.

Correct posture improves your mood, and, moreover, people who keep their backs straight look slimmer and younger than those who hunch over. Even their clothes fit better on them.

Exercises that strengthen your back and correct your posture are not at all difficult, even fun, and you can do them casually, whenever you remember about it.

- "Book on the Head."

Take a large book with a hard, but not glossy cover, place it on your head and try to stand, maintaining your balance so that the book does not fall. Only if this is not difficult for you, start walking with a book on your head, you can even try to dance a little. When this exercise becomes too easy for you, pick up some books.

- "Puppet on Strings."

Walking down the street, for example, imagine that there is a thread tied to the top of your head, with someone pulling you straight up, and two more strings to your shoulders, pulling them slightly back. The chest will straighten, the back will stretch, the neck will look longer, and the gait will become light. Correct posture is important not only for the health of the spine. People who keep their back straight look slimmer, younger, and feel more confident. Simple exercises that you can do casually on the go will help you maintain good posture.

Standing straight, raise your arms to the sides to shoulder level. At the count of “one - two - three,” move them back as far as possible, and at the count of “four,” return them to their original position.

Correct posture is important not only for the health of the spine. People who keep their back straight look slimmer, younger, and feel more confident. Simple exercises that you can do casually on the go will help you maintain good posture.

Hanging on the horizontal bar.

Thus, if you have a children’s sports complex at home with a horizontal bar or a crossbar on which you can hang by grabbing it with your hands, “Hang” on it periodically for 1-2 minutes. This relieves tension in the back muscles and helps the spine straighten. It is especially useful to hang like this after a working day spent at the computer, or after a workout.

Fidget.

I'm not kidding. When sitting down somewhere - either on a soft sofa or on a wooden bench, listen carefully to yourself: what sensations does your body experience? Fidget in place, try sitting in different ways, choose a comfortable position. But staying in the same position for too long is also not very useful: you feel that you are getting tired, which means you need to fidget again.

Are you not sure whether you need these exercises, because you are convinced that you can keep your back straight without them? Find out how to check if your posture is correct.

Why straighten up?

“Bad Posture is, First of all, Weak Muscles, and not only the Back Muscles, as is commonly believed, but Almost all Major Muscle Groups,” says Professor of the Academy of Physical Culture named after A. P. F. Lesgafta, specialist in the field of prevention and treatment of spinal diseases M. v. Devyatova. This means that posture problems can be solved by trying to move more and doing special exercises that strengthen the back muscles.

How to check your posture?

Stand in front of the mirror, strip down to your underwear, and take the position in which you usually stand. Look how symmetrically your shoulders and hips are. With correct posture there should be no distortions. Then go to the wall and lean your back against it. Try to feel (or better yet, ask someone to help you and see) which points of your body you touch the vertical surface. With correct posture, the back of the head, the middle thoracic spine (located between the shoulder blades), buttocks and heels should touch the wall. This is important: when checking, do not try to reach up or straighten your shoulders, stand in the position to which you are accustomed. This will help you determine if you have back problems.

Exercises for a beautiful gait and correct posture. Exercises for a beautiful gait and correct posture

The beauty of your gait depends not so much on your legs as on your posture. A head bent forward, a hunched spine, bent knees, drooping shoulders - these are the companions of an old woman tired of life, and not of a blooming, self-confident woman.

Simple and very effective exercises will help you develop correct posture.

1. Standing with your back to the wall, raise your shoulders, move them back and lower them freely, relax your arms. The back of the head, back, buttocks, calves, and heels should touch the wall. Align your shoulders and keep your feet parallel. Pull your stomach in and raise your head a little. The shoulder blades are pressed, but do not protrude, the head and torso are on the same vertical. This is the correct, proud and beautiful gait. Having fixed this position, try to maintain it when walking. Unusual? Yes, at first it will be difficult, but with such posture you will definitely learn to move beautifully and correctly.

2. Walk with a book on your head for 5-10 minutes every day. A week or two of regular training - and you will feel that the desired lightness has appeared in your gait.

If you sit a lot, you definitely need to do back exercises. These can be any exercises, the main thing is to do them every day.

3. Lying on your stomach, arms along your body, lift your legs and torso at the same time, and try to stay in this position for at least a few seconds. Repeat 5-10 times.

4. Take a 1.5-liter plastic bottle and fill it with warm water. Lying on your back, “roll” the bottle along the spine, starting from the thoracic region and ending with the lumbar region (but do not touch the cervical vertebrae). And then just lie on your back and, relaxing as much as possible, lie down for 5-10 minutes - your spine will be very grateful to you.

Swimming, massage, and dancing, especially oriental dancing, have a very good effect on the health of the back, and on posture in general. Remember that posture is a woman’s adornment and the basis of a beautiful gait, so without it you can’t go anywhere.

Exercises for beautiful posture will help strengthen your back muscles and stretch your spine if you repeat them constantly. Beautiful posture is not only an aesthetic spectacle, but also a direct connection with the health of the musculoskeletal system. In the modern world, almost everyone has back problems: sedentary office work, lack of sports hobbies, chronic fatigue - all this together gives rise to problems.

Special exercises for beautiful gait and posture will help. But with simple physical exercises you can solve this problem once and for all.

Exercising at home

Many people ignore sports training, citing the fact that there is no opportunity or time to visit the gym. A number of exercises have been developed that can be done at home, without the help of a trainer or expensive equipment.

Warming up:

running in place;
walking at an accelerated pace.

Stretchable:

sit on the floor cross-legged (Turkish style); clasp your hands, raising them above you, and stretch your whole body upward;
kneel down, clasp your hands behind your back and stretch them upward; stretch your arms as high as possible.

Basic exercises for beautiful posture at home:

Push-ups. Take a lying position. Align your body in a straight line, strictly parallel to the floor. Place your hands shoulder-width apart, fingers pointing forward. As you inhale, smoothly bend your elbows and lower yourself so that your chest touches the ground. Without changing position, return to the starting position as you exhale. During the exercise, you need to watch your elbows and not spread them to the sides. The classic version may not be feasible for people who do not have physical training. To begin with, you can try doing push-ups, resting on your knees rather than your feet, or using a bench or fitball.
Lie on your stomach. In this position, spread your arms to the sides so that your shoulder blades come together. You can’t do this in jerks; smooth movements with controlled breathing are an important part of the workout that will bring results.
Lying on your stomach, spread your limbs out to the sides (“star”). Raise your legs and arms (at the same time) until you feel muscle tension.
Standing straight, feet shoulder-width apart, place your hands behind your back: one from above, from the side of the neck, the other from below, from the lower back. Clasp your hands, then try to change position.

The complex can be completed with an exercise with a power load; for this you will need dumbbells (the weight varies depending on the individual level of physical fitness, it is recommended to start with the smallest ones).

The principle of performing strength exercises: lie on a chair with your stomach so that your head, arms (with weights clamped), and legs are lowered. Then slowly raise your body while spreading your arms to the sides. You also need to return to the starting position slowly; you cannot suddenly relax your body.

At home, instead of dumbbells, you can use plastic bottles filled with water or bags of sand.

Complex for gait and posture

Posture and gait are closely related.

There are several basic exercises for a beautiful gait and posture that can affect the softness of your step and grace:

Stand with your back against the support so that you can touch the back of your head, shoulder blades, buttocks and heels. Normalize breathing (even deep inhalations and exhalations).
Walking with an object on your head. Try to hold the book for as long as possible, gradually increasing the time of such walks. Gradually complicate the task: try to do household chores without removing the object, squat, turn your head.
Deep plie. Grab a support at chest level. Place your feet with your heels together, turning your toes out as far as possible. Squat down all the way and straighten back.
Barefoot, take 5 steps on your heels, then the same number on your toes and in a normal step. Alternate steps for a few minutes. When lifting on tiptoes, stretch up to the limit.

Healthy back and majestic posture

Perform each exercise 5-10 times, gradually increasing the number:

Lie on a hard surface, spread your arms to the sides. Raise your head, simultaneously pull your toes towards you, freeze in this position for 5-10 seconds, slowly relax.
Sit on a chair, place your hands behind your head, bend at the waist and freeze for 5 seconds, keeping your muscles tense.
Get on your knees, grab a support and bend as much as possible, holding for 10 seconds.
Lie on your stomach, grab your ankles and bend your lower back to the limit. Freeze for 3-5 seconds without relaxing your muscles.
Roll over onto your back, bend your legs at the knee joints and pull your stomach up, arching your body at the lower back. Maintaining emphasis on your head and arms, hold for a few seconds.

Ballerinas have poise and grace that absolutely everyone admires.

Systematic training with exercises related to ballet will make your back straight and your gait flying:

Head and neck: stretch your neck as much as possible, contracting the muscles of the right and left parts in turn, turn your head to the sides. Raise your face up, tighten your pectoral muscles.
Back. The basic rule is to keep your back straight. Turn to face the support, fix your hands on the bar at chest level, lower your shoulders, pull in your stomach and tighten your buttocks. The correct position is easy to determine: you need to let go of the support and raise one leg - the balance of the body should not be disturbed.
Do exercises 1 and 2 together.
Make exercise 3 more difficult: take turns moving your legs to the sides, transferring your weight to one leg. Retract the limb smoothly, without jerking or swinging.
Lifting onto high half-toes. Position: heels together, toes apart. Let's do it smoothly.
Squat. Facing the support, distribute the center of gravity evenly, feet - as in the previous exercise. Perform the squat slowly, having reached the lowest point, do not stop, but rise to the starting position. The execution consists of one continuous movement.
Throwing the legs with a push to an accessible height. At the same time, do not allow your back to relax.

Formation of a beautiful back in children

Back problems appear in children while sitting at a desk; at this age, it is unusual for children to be in an uncomfortable and monotonous position for a long time.

Stand level against the wall so that your head, shoulders, buttocks, and heels are in contact with it.
Without changing your body position, move away from the wall.
Do several deep squats, still keeping your back straight.
Take a book, put it on your head and walk like that for a while. Gradually increase the duration of such “walks”.
Clasp your hands behind your back, placing one on top and bringing the other down (diagonally).

The most effective activities

There are 5 exercises that will quickly help correct your posture:

Performing any of the complexes daily takes only 15-20 minutes. It is worth taking this time for your health, beautiful posture, graceful gait - the result will not keep you waiting.

Exercises to correct posture in adults. Rules for performing exercises to correct posture in an adult

In order for the back to return to the correct position, it is necessary to perform special therapeutic exercises. Therapeutic exercises for correct posture in children and adults are different. Since in children such diseases are more treatable, because their bones are just beginning to harden.

You can also perform exercises for correct posture at home. But at first it is better to do the exercises under the supervision of a specialist.

Doing exercises on your own at home can accelerate the development of the disease and worsen the situation for an adult.

When performing exercises for correct posture, adults must follow these rules:

Do not exercise immediately after eating or on an empty stomach. Since it will be very difficult to exercise, and digestive problems may arise.
Performing exercises for the correct position of the back is important not for speed and quantity, but for quality.
Do not make sudden movements during exercise.
Perform the exercises smoothly and slowly.
Do not exercise in the open sun. It is best to do gymnastics outdoors, but only in the shade.
Don't exercise before bed.

It is best to do exercises for correct posture in water. Because this will improve the effect of treatment. After all, water returns the spine to the correct position and prevents injury during training. But during such training you need to be close to other people, as a cramp may suddenly occur.

For the treatment to be effective, you need to do the exercises daily. Taking breaks only 1-2 times a week.

Exercises for losing weight on the abdomen and sides. 3 main problems with belly fat...

When it comes to excess weight, people who want to get rid of it face 3 main problems.

No. 1. Very stubborn

When talking about “stubborn folds of fat,” in 99% of cases people mean the stomach and “ears” on the sides. This is because this is where deposits accumulate first when a person gains weight, and where deposits go last.

And this is infuriating.

Especially if you are on a diet and doing exercises “as expected”, but your sides still do not fall off. This is indeed the most problematic place.

No. 2. Dangerous

Almost every dangerous disease known to mankind is in one way or another associated with too large a waist circumference. Here is a short list of what is accompanied or depends on excess weight:

There are more than 300,000 obesity-related deaths every year
Heart disease and strokes
Diabetes
High blood pressure
Gallbladder diseases and gallstones
Gout
Osteoarthritis
Breathing problems such as sleep apnea, asthma and others
Joint pain
And much more

Abdominal or visceral fat should be much more of a concern than any other part of the body.

In addition to giving you an attractive flat stomach without it, it also has a positive effect on your overall health.

No. 3. People who try to remove their belly and sides usually do it WRONG

The real problem is that when most people start to fight stubborn unwanted fat, they focus on all the wrong things.

Of course, choosing effective exercises for losing belly fat at home is important, but in the world of health and fitness, 80% of success depends on diet, while only 20% can be attributed to exercise. This is an important 20%, but you need to be realistic about the ratio.

If you eat a dozen biscuits at lunch and then do a couple of crunches at home in the evening, you can hardly count on beautiful abs in the foreseeable future.

These are the facts.

If now you're wondering, "Okay, so what should I eat?"

We have a short

Okay, now it’s time to find out what exercises for losing weight in the abdomen and sides at home for women that can be performed with your own weight without dumbbells and exercise machines.

Video EXERCISES FOR BEAUTIFUL POSTURE

Correct posture is the ability to keep your back straight and relaxed. If supporting a straight back is accompanied by additional efforts or tension in the spinal region, then most likely we can talk about poor posture (or stooping).

Poor posture and stooping can provoke:

Acute back pain
Chronic fatigue
Intervertebral hernia and protrusion
Osteochondrosis
Poor circulation
Compression of internal organs
Dizziness and general malaise

In addition, with incorrect posture, your appearance suffers, your gait is disrupted, your stomach protrudes and your chest falls in. Therefore, both from a health and an aesthetic point of view, stooping has extremely negative consequences. However, there is good news. Regularly performing posture exercises will help straighten the spine, minimize slouching and relieve back pain.

10 rules for maintaining posture

Before moving on to posture exercises, let's look at the basic rules that will help you maintain a healthy spine.

1. You need to constantly monitor correct posture: when you walk, when you sit, when you stand. Pay attention to the position of the body: shoulders straightened and lowered, chest looking forward, spine straight, stomach tucked. When walking, try not to look at your feet.

2. To maintain correct posture, you need a strong muscle corset. In addition to doing the exercises suggested below, we also recommend working on your abdominal and back muscles.

3. An excellent prevention of spinal curvature is walking with a book on your head. You can only hold a book with a straight back, so this is a good exercise for posture.

4. Many of us spend a lot of time sitting, so proper sitting position at the desk plays a vital role in maintaining posture.

5. Be sure to take breaks from work to warm up your back and your whole body. We recommend watching: Office gymnastics: exercises for a sedentary lifestyle.

6. When bending (for example, during physical work), do not round your back or slouch. If you can’t bend over with a straight back, then it’s better to bend your knees. When carrying heavy objects, distribute the weight on both hands; it is unacceptable to carry the bag on only one side.

7. Choose comfortable casual shoes. Heels put serious stress on the spine and also cause poor posture.

8. A sedentary lifestyle is the source of many problems, including dysfunction of the spine. Try to move more daily. You can view:

9. To prevent back disease and poor posture, it is recommended to sleep on a hard mattress. You can also purchase an orthopedic mattress.

10. It is better to buy an orthopedic brace for posture only after consulting a doctor. Otherwise, you run the risk of fixing an incorrect back position due to the bandage, rather than correcting it.

Beautiful gait exercise. A set of exercises for a beautiful gait

This simple set of exercises will help you learn to move beautifully and gracefully. And if you are persistent in your training, the results will not take long to arrive. A beautiful gait is a huge advantage! After all, everyone knows that a light gait and beautiful movements always attract the attention of others. It has been noticed that a person who moves smoothly and beautifully looks visually taller, slimmer and prettier. In addition, proper gait is an indicator of good health. When walking correctly, it will experience unnecessary stress and take a natural position. By learning to walk correctly, you can get rid of many health problems.

Set of exercises

Walk around the room in the following mode: 4 steps on your heels, 4 steps on your toes, 4 normal steps. In this case, you need to try to rise as much as possible on your toes and heels. Do it for 5-10 minutes.
Walk only on your toes for 1-2 minutes. In this case, your hands should be on your belt, your elbows should be pulled back, your back should be slightly arched, and the most important condition is that you should not bend your knees.
Do a minute on your toes. The more gracefully you do this, the closer the dream of a beautiful walk will become. Repeat several times.
Slide your left toe forward, while lifting onto your right toe, then move your foot from the toe to the full foot, bending it at the knee. This exercise is much easier than it seems at first glance. You need to perform it 20-25 times.
Standing, rise on your toes as high as possible. You should feel the muscles in your knees, hips, and lower back tighten. Make sure that your hips do not protrude forward. Then move to your heels and bend your knees slightly. Rock from your heels to your toes, this strengthens the muscles of your feet and legs.
Sit on a chair and cross your legs. And then, with the foot on top, draw imaginary circles in the air. To achieve greater effect, the circles should be as wide as possible. First, 4 circles to the left, and then to the right. Repeat several times for each leg.
Stand up straight. Transfer the weight of your body to your straightened left leg, while the thigh of your right leg spontaneously drops down, causing your right knee to bend. Then transfer the weight of your body to your right leg and repeat the exercise in a mirror order. The goal is to develop a natural transfer of body weight. Do this exercise at least 20 times.
Walk with a book on your head. Spread your shoulders, chest forward, and begin to walk with slow steps. The more often you do it, the better your gait will become. And soon you will notice that for good posture and a proud gait you will no longer need a book.

Obviously, in order to achieve a beautiful and easy gait, you do not need to exhaust yourself with complex and energy-intensive exercises. You only need to carve out no more than 15-20 minutes a day - and your dream will easily become a reality!

Exercise for beautiful gait and posture. Exercises to form a beautiful gait

It is necessary to tone the muscles of the abdomen, back and legs. You won’t be able to do this with the power of thought; you need intensive training in the gym. Any healthy person can change their gait if they really want to. A set of exercises will be selected individually to develop the necessary muscle groups. One of the most common exercises is the Figure Eight. You need to make movements with your hips that describe the contour of the number. The shoulders remain motionless. You can perform the exercise to music in several approaches.

To remove stiffness in movements and make your gait light and graceful, you need to work on stretching. To learn how to do the splits, you will need to stretch your hip muscles. You need to place your feet shoulder-width apart and try to slowly reach the floor with your hands. You need to fixate in this position for 15-20 seconds. Lying on the floor, you can bend your leg at the knee and try to press it to your body with the opposite hand. This is an exercise to stretch the outer thigh. You can also alternate between walking on your toes and on your heels, on straightened and bent legs.

Exercises for beautiful posture and “tired” shoulders

Beautiful posture, a straight back and proudly turned shoulders are not only an indicator and a guarantee of health. By doing this you tell everyone around you that everything is OK in your life.

Constant slouching leads to incorrect and disproportionate distribution of weight and load on the spine. Blood circulation is disrupted, the load on each vertebra increases, curvature of the spine may occur, and breathing becomes difficult because active air exchange is disrupted.

If poor posture is caused not by the habit of slouching, but by a problem back, then I can recommend some exercises from my complex for stretching and strengthening the spine.

Exercises to correct posture and strengthen the muscles of the back and shoulder girdle are recommended to be carried out, at least for the first time, in front of a mirror so that you can control the position of your back and the evenness of your spine.

Before performing this set of exercises, do a short test. Its result will be an additional incentive for you to start and continue classes.

Approach the door frame with a pencil and a thin magazine. Maintain your normal posture if you are used to slouching.

Place the journal on top of your head and draw a line with a pencil to mark your height.

Then perform 2-3 simple bends forward and backward, stretch your arms up, straightening your spine as much as possible.

Then go to the wall and check your posture by pressing your buttocks and the back of your head tightly. Ideally, your shoulders and upper back should touch the wall completely.

Stretch your entire spine upward. Remember this position and return to the previous height mark. Measure your height again.

The difference between the lines can be 1-3 cm.

If you get used to straightening your back and straightening your shoulders, then everyone around you will soon notice that you have “grown” a few centimeters.

In addition, psychologists have noted the interdependence between our gestures and facial expressions, and our mood and inner disposition.

A forced smile in front of the mirror when you feel bad can lift your spirits, even if it initially looks like a grin, and a straight back and straight shoulders will help restore confidence in your abilities.

A set of exercises to correct posture

Exercise 1. Beautiful posture.

You have already completed it: stand near the wall, touching it with your heels, buttocks, shoulders and shoulder blades. Stretch your spine and fix this position with straightened shoulders. Do this several times a day until you remember this position. Try to keep it throughout the day.

Exercise 2. Stretching the spine and strengthening the muscles.

Kneel, resting on your palms. While inhaling, stretch your left leg as far as possible, for example, back and up. Hold for 3-5 seconds. Return to the starting position and repeat the movement with the other leg. Perform 8-10 times.

Exercise 3. Stretching the spine.

Feet shoulder-width apart, hands clasped at the back of the head. As you inhale, raise your arms, stretching upward, while simultaneously moving your leg back. Bend over slightly, holding your breath and tensing your back muscles. As you exhale, return to IP. Repeat the same 8-10 times.

Exercise 4. Continued stretching of the spine.

The position of the legs is shoulder width apart. Hands down. Turning your palms outward, slowly, tensing the muscles of your arms, shoulder girdle and back, raise your arms above your head while inhaling. Hold your breath and stretch.

As you exhale, bend forward deeply and as far as possible, touching the floor with your fingers or palms. Repeat 10-12 times, holding the bend to feel the stretch in the muscles of the back and spine.

Exercise 5. On the flexibility of the spine.

Leaning against a gymnastic wall or other support, move your leg back and up, while bending backwards while inhaling.

Hold the position for a few seconds, tensing your muscles. As you exhale, return to IP. Gradually increase the angle of your back.

Start by doing 4-7 exercises and work your way up to 15.

Exercise 6. Strengthening the muscles of the back and abdomen.

It is performed lying on your stomach, clasping your hands at the back of your head. As you inhale, slowly lift your torso without lifting your hips off the floor.

At first it will be a small angle of inclination, but if you do this regularly, you will already notice the result in a month.

Start with a minimum number of exercises and increase to 15.

Exercise 7. “Swallow”.

Feet shoulder-width apart, arms down. As you inhale, bend forward, spreading your arms to the sides and moving your leg back and up. Check the position of your torso and legs in the mirror: they should be on the same line.

The back muscles are tense, the shoulders are pulled back as far as possible, the back is slightly arched. This exercise not only improves posture, but also develops balance.

Perform the tilt while inhaling, hold in the final position for a few seconds, repeat 8-12 times.

Exercise 8. Diagonal extension of the spine.

It is performed lying on your back, legs together, toes extended, arms along the body. As you inhale, raise your left arm and move it behind your head, lengthening your spine. At the same time, extend your right leg as far forward as possible. Repeat 10-14 times. This exercise is great for straightening your spine.

Exercise 9. “Cat”.

Get on your knees. As you inhale, arch your back and hold your breath. As you exhale, bend over, also holding your breath and fixing the position for 2-3 seconds. This exercise develops spine flexibility.

Exercise for the shoulder girdle - straighten your shoulders.

Many of us work with a computer, and we have to sit in almost the same position for a long time.

I have already written about the need to carry out a mini-set of exercises every hour to prevent varicose veins.

And in order to prevent your back and neck from getting tired, in order to periodically relieve the cervical vertebrae from the load and protect the cartilage lining between them, you can perform these 3 exercises.

Exercise 10. Head rotation.

Slowly lower your head to your chest, then “roll” it onto your right shoulder, tilt it back as far as possible, and return to the standing position over your left shoulder. Perform 3-5 times.

Exercise 11. Head tilts.

Lower your head to your chest, clasp the base of your neck with your palms, make several pressing movements to improve blood flow and relieve tension in the muscles of the shoulder girdle. Throw back your head with a slow movement, return to the i.p. Repeat 5-10 times.

Then - the same slow tilts to the left and right.

If in the evening the muscles of the shoulder girdle begin to ache or frequent headaches appear, you can conduct a self-massage session at home, which will help eliminate muscle tension, improve blood circulation and overall well-being.

Exercise 12, “Girth.”

Cross your arms, hugging yourself just below your shoulders. Raise your shoulders and lower them as low as possible, moving them back. Now, without changing the position of your shoulders, raise your crossed arms several times so that they are parallel to the floor.

Then, placing your hands on your shoulders, perform several vigorous rotations of your shoulders up and back. Finish the exercises by straightening your back and moving your shoulders back. You can check your posture if possible.

A set of exercises with dumbbells will also help to strengthen the muscles of the back and shoulder girdle and maintain a slender posture. Such training will allow you to develop a muscle corset in a shorter time, which helps keep the spine in the correct position.

Source: https://lana-web.ru/fitnes/uprajnenia_dla_krasivoi_osanki.html

Posture exercises: how to achieve a straight and beautiful back

If you keep your back straight, then all your internal organs are correctly positioned, which, of course, has a positive effect on digestion and the general condition of the body.

Moreover, people who are used to keeping their backs straight appear slimmer and younger than their peers. Even inconspicuous clothes fit on their body much better than on those who are constantly hunched over.

At the same time, exercises for straight posture are simple, it’s easy to create a whole complex of them, and they can be performed casually (at home or at work). Some of them are funny and a little funny.

But after them you can say with confidence that you have a beautiful back.

Place a book on your head and dance

We all remember how we studied various exercises for correct posture in children in physical education lessons. But, for some reason, when they became adults, almost everyone forgot them. But in vain.

After all, they will not only help you become slimmer, but also lift your mood a little. And for a beautiful back to become your advantage, this plays an important role.

The first exercise we should remember from childhood is the following.

Take any large book (important: its cover should not be glossy).
You put it on your head and try to hold on so that it doesn’t fall for several minutes.
Then you can complicate the task and walk with the book on your head without holding it with your hands.
You will become a real master of this exercise for children and adults when you can dance with a book so that it does not fall in the process.
If the last task has already become too simple, then you can take two or more books.

You are a wooden puppet

Probably, many of us remember how children used to be interested in special puppet toys with strings tied to their heads and limbs.

By pulling these strings, the puppeteer forced them to make different movements.

If you have seen such a performance at least once, then the following exercise will not seem difficult or unusual to you.

Correct, straight and beautiful posture is guaranteed to you if you imagine, while walking down the street, that someone invisible is pulling your head and shoulders up by the same strings.

Such an interesting role as a puppet will allow you to always keep your back straight, straighten your chest, and make your gait light and flying.

As you can see, exercises for good posture can be fun.

Sea, waves, seagulls.

Probably, both children and adults are attracted to the sea. If you have at least once vacationed on the sea coast, you have probably seen flocks of seagulls. It is this bird that you will depict in the next exercise.

To do this, stand straight, raise your arms and spread them to the sides at shoulder level. Counting to three, slowly move your arms back as far as you can. At four - return to the starting position.

In a few days, this complex will make your back so smooth and slender that you are guaranteed admiring glances.

Don't forget about the horizontal bar

Exercises to develop beautiful posture are simply impossible without training on the horizontal bar.

Regular periodic hanging on them, even for a few minutes, will help create the posture of your dreams.

This easy complex will help relieve tension from the back muscles and stretch the spine. Such hang-ups are especially useful for those who have a sedentary job (for example, at the computer). Also be sure to do this exercise after training.

Fidgeting

Sit on any surface (it can be a soft sofa or a hard wooden bench), listen to the sensations of your body, especially in the back area.

After this, start fidgeting, choose a more convenient or comfortable position, and change position often.

From the outside, such manipulations may seem funny or ridiculous, but even they will help in the fight for a beautiful and straight back.

This activity is especially suitable for children, because they can never sit still.

But remember: as soon as you feel tired of sitting in this position, start fidgeting again and looking for a new position that is comfortable for your back.

In a month, you will be able to see how much positive effect fidgeting has on the condition of your spine.

This set of exercises for developing correct posture in children and adults will help you quickly correct small defects or achieve a straight back between work.

But there are also more professional complexes that will help not only make your back more beautiful, but also strengthen your spine.

They are designed to improve the health of children and adults.

boat

Lie on your stomach and place your hands in front of you. Try to lift both your legs and arms off the floor at the same time. At the same time, make sure that your back muscles are tense, especially in your lower back. You need to do up to 4 approaches, each with 20 repetitions.

Dumbbells and back

For this exercise you will need small dumbbells.

Stand up straight, leaning slightly forward.
At the same time, bend your knees slightly, arch your lower back and try to keep your back parallel to the floor.
Take dumbbells in your hands.
Raise your arms so that your shoulder blades are brought together and your head is slightly raised.
You should perform up to 4 sets of 15 repetitions.

Lean forward

Stand in the same way as in the previous exercise, but the dumbbells should be placed on your shoulders and held with your hands. Bend forward while pulling your pelvis back.

Bend your knees slightly. Try to keep your back parallel to the floor at the lowest point. Then slowly bend back, but not completely.

This set of repetitions will help quickly get your back in order.

As you can see, even at home you can easily monitor the health of your spine. The set of exercises described above will help you with this.

Source: http://pozvonochnikok.ru/sport/uprazhneniya-dlya-osanki/

Most of the fair sex believe that indicators of external attractiveness mainly depend on beautiful and fashionable clothes, cosmetics and accessories.

However, we should not forget that generally accepted signs of female attractiveness have always been such indicators as beautiful and correct posture, slender figure, easy gait, etc.

Unfortunately, not all modern girls can boast of their beautiful posture. And this also means that correct and beautiful posture serves not only as an indicator of beauty, but also of health.

The habit of sitting in the wrong position, stooping, lack of necessary exercises and physical activity - all this brings such rather unpleasant, although completely curable, diseases in childhood.

Moreover, this is especially important during the period of growth when it is most active.

This time coincides with school and university studies, when a child has to spend quite a long time at a desk, desk, or computer without proper control over the correctness of his posture.

If the body position is incorrect, it is unlikely that scoliosis or kyphosis will develop in adulthood.

However, this does not mean that incorrect posture does not contribute to the appearance of other equally serious diseases.

The main one is osteochondrosis, which threatens at least a lot of constant pain syndromes, and more precisely, leads to osteophytes and intervertebral hernias.

As a result, the question of how to develop correct and beautiful posture is very important. It matters not only for a woman’s appearance, but also for her health.

How to check correct posture

The question of whether my posture is correct bothers many people. This is usually easy to determine and can be done under normal conditions. It is necessary to do a number of the following steps:

Undress down to your underwear and stand in front of the mirror in the position in which you usually stand. It is very important not to reach up or try to align yourself on purpose, but to take the position that is normal for you. We turn our attention to the shoulders and hips. Their symmetrical arrangement, without distortions, is the key to correct posture.
We stand with our backs to the wall in the same position as before. We observe the position of the body. If the back of your head, your back at the shoulder blades, buttocks and heels touch the wall, then you have correct posture.

Exercises to straighten your posture at home

If you do not have enough time to be able to go to the gym or do yoga classes, etc., then there is no need to despair, since there are quite a large number of exercises to maintain beautiful posture.

Moreover, these exercises are easy to carry out at home and using only your own strength, without involving expensive improvised objects.

Let's consider the most effective and popular of them:

You need to stand straight with your feet together. The position of the arms along the body. While inhaling deeply, we raise our arms up, then exhale and bend back. Next, inhale again, but only bend forward and lower your arms along with your shoulders and head, rounding your back. The number of repetitions of these exercises is from 5 to 8 times.
We take a body position on all fours and try to straighten the spine from the neck to the lower back. Next, bend down as much as possible and hold in this position for several seconds;
We take a position lying on our stomach. We try to stretch our arms along the body. In this position, we lift our legs and head up and strain our back and neck muscles;
When standing, raise your elbows up and place your palms on your shoulder blades. Next, we try to bring our shoulder blades together and spread our arms to the sides. This exercise must be repeated several times;
You need to take a small object in your right hand and pass it behind your back to your left hand. It is necessary that the right hand is located above and the left below. In this case, the pass goes over the right shoulder. Next, the same exercise is performed, but only over the left shoulder. We pass the object with our left hand, and receive it with our right hand. Repeat the exercise several times;
We take a book that is not large, but has a tight cover. We stand with our backs firmly against the wall, with our head, back and heels touching it. Next, we put the book on our head and try to walk across the room to the opposite side, trying not to hold the book. In this case, the exercise can be complicated by placing obstacles in front of you and going around them, or going up and down the stairs. The exercise is not difficult, however, it allows the body to remember what position it needs to be in to maintain beautiful and correct posture.

Taking into account various sets of exercises to maintain correct and beautiful posture, it is necessary to understand that this issue is resolved in everyday life.

All exercises provide an opportunity to strengthen the back muscles, as well as the muscles of the neck and shoulders. However, not one of the exercises will force you to stand proudly with your shoulders back and your head raised.

The answer to the question, most often, lies in the ability to control yourself well. First, you need to pay attention to how you sit, stand and walk. You should make it a rule to keep your head raised and your shoulders slightly turned.

Source: http://bolivspine.com/uprazhneniya/uprazhneniya-dlya-osanki.html

What is posture?

Posture is the posture that a person assumes in an upright position at rest. Posture can be correct or impaired - crooked. Correct posture is not only beautiful. This is an important indicator of health status.

If there are postural disorders - incorrect position of the spine, internal organs are abnormally compressed and their blood supply is disrupted. The muscles of the shoulder girdle are constantly overly tense, causing rapid fatigue.

The static load on the leg muscles is carried out unevenly, and therefore the knee and hip joints take an unnatural position.

Curvature of the spine in childhood causes:

kyphosis - formation of a hump;
scoliosis is a lateral curvature.

In adults it provokes the development of:

arthritis;
arthrosis;
osteoporosis;
disruption of the heart;
failure of the respiratory system.

Posture correction exercises help normalize the position of the spine and gradually reduce the manifestations of existing diseases.

A beautiful figure is not only a proportional build: a thin waist, high chest, elastic hips and long legs in women, and broad shoulders and prominent muscles in men. It's also a beautiful walk. It is impossible to move gracefully with your head down and your back hunched.

How can you make sure that you don’t need to do exercises for good posture?

There is a proven way:

you need to prepare a non-pocket size book in advance;
then go to the wall and stand with your back to it so as to simultaneously touch the surface with the back of your head and shoulder blades; buttocks and heels;
put your hand behind your back and check whether your palm passes between the wall and the waist area;
put the book on your head and move away from the wall a few steps, without holding the tome with your hands.

I managed to stand up straight, and there was no pain during this position in the back and lower back, but the book fell? Your spine needs a little adjustment, and posture exercises can quickly straighten it out.

If you manage to walk a significant distance with a book, then you don’t have to think about straightening your spine.

To help the spine take the correct position, during which the internal organs will fall into the place assigned to them by nature, you need to start by strengthening the abdominal and back muscles.

Without the formation of a natural frame, it is impossible to straighten up. Your back will hurt, and it will only be possible to keep it straight for a short time.

Some fitness instructors advise their clients to wear support belts during training to keep their backs in the correct position during exercise. But this method should not be used. It is necessary to pump up a natural frame that will reliably support the spine from morning to evening.

Some tips for those who decide to take care of their posture:

Despite the fact that posture straightening exercises are performed regularly, at first you will need to monitor your body position. Your shoulders should always be straight and your back straight. After 2-3 months, the body will already get used to this position, and you won’t have to think about how you stand and walk;
In addition to performing specific exercises, it is advisable to engage in some kind of sport. The best way to correct the position of the spine is swimming, gymnastics, and aerobics;
It is imperative to increase the load on the muscles of the shoulder girdle and abdominal muscles. To pump up the muscles of the chest and shoulders, exercises with dumbbells are optimal. But you will have to perform them lying on your back.

To practice good posture exercises at home, all you need is an exercise mat. If it’s made of polyurethane or foam, that’s great, but no, you can get by with a regular carpet or lay a blanket. It is advisable that the rug or bedding is not made of synthetic fabric.

Some exercises are performed in the knee-elbow position and using synthetics you can rub your knees and elbows until they bleed.

The training begins with exercises during which the body is in a horizontal position, then lowered to a vertical position:

First, you should jump a little and run in place - the muscles need to be warmed up.
Exercise – wall push-ups. Hands rest against the wall.
You need to press your back against the wall and put your hands on your belt. It is advisable that the wall be without a plinth. While sliding along the wall, perform squats and return to the starting position.
Starting position: feet shoulder-width apart. The body leans forward, at times you can lean on the wall with your fingers for stability. The arms are brought together crosswise, the shoulder blades move as much as possible, the arms are spread again;
Fish. Lying on your stomach, you need to stretch your arms forward. The arms and straight legs are raised simultaneously, fixed for 15-20 seconds, and lowered;
Rowing. The position is the same as during the “fish”. Only the hands and feet simulate butterfly swimming;
Bend-unbend. Starting position: you need to lie on your back, stretch your arms above your head. Next, they sharply tear off the upper and lower parts of the body at the same time and try to reach their legs with their hands. As a rest, you can group and ride on your back, relaxing the muscles of the spine;
The most enjoyable exercise is imitation of felines. You need to take a knee-elbow position, then make your back round, stretch all your muscles upward. Then bend over like a cat and relax.

Exercise for cats completes the training complex. Each exercise is performed 20-25 times.

An exercise to correct posture can be performed using a sports stick: take it with a wide grip and throw it back and forth over your shoulders. When the joints are developed, the arms will need to be moved. Regular exercise will quickly get rid of slouching.

If parents pay little attention to shaping their children’s posture at an early age, then by adolescence they may develop complexes. Slouched teenagers with unevenly raised shoulders make their peers want to make fun of them.

The child will withdraw into himself, this will affect his morale and interfere with successful studies and communication with peers. Previously, the problem of children's stooping was not so acute - children spent a lot of time in active games. Modern children spend most of their time at the computer.

To prevent the problem of scoliosis from preventing the child from developing normally, parents should make his or her workplace as comfortable as possible. Buy a comfortable chair for the child, adjust the table according to his height, and provide normal lighting.

If changes in the spinal column have already begun, then it is necessary to perform special exercises with the child to straighten the spine. Exercises to correct posture for children are no different from similar exercises for adults. The number of approaches in children can be reduced.

Source: http://mjusli.ru/sport_i_zdorove/fitnes_i_ajerobika/chto-takoe-osanka

With good posture, all internal organs are positioned correctly - digestion and overall well-being improve. Correct posture improves your mood, and, moreover, people who keep their backs straight look slimmer and younger than those who hunch over. Even their clothes fit better on them. Exercises that strengthen your back and correct your posture are not at all difficult, even fun, and you can do them casually, whenever you remember about it.

"The Book on the Head"

Take a large book with a hard, but not glossy cover, place it on your head and try to stand, maintaining your balance so that the book does not fall. If this is not difficult for you, start walking with a book on your head, you can even try to dance a little. When this exercise becomes too easy for you, pick up some books. Correct posture is important not only for the health of the spine. People who keep their back straight look slimmer, younger, and feel more confident.

Simple exercises that you can do casually on the go will help you maintain good posture.

"Puppet on Strings"

Walking down the street, for example, imagine that there is a thread tied to the top of your head, with someone pulling you straight up, and two more strings to your shoulders, pulling them slightly back. The chest will straighten, the back will stretch, the neck will look longer, and the gait will become light.

Correct posture is important not only for the health of the spine. People who keep their back straight look slimmer, younger, and feel more confident.

Simple exercises that you can do casually on the go will help you maintain good posture.

"Gull"

Standing straight, raise your arms to the sides to shoulder level. At the count of “one-two-three”, take them back as far as possible, and at the count of “four” return them to their original position. Correct posture is important not only for the health of the spine.

People who keep their back straight look slimmer, younger, and feel more confident. Simple exercises that you can do casually on the go will help you maintain good posture.

Hanging on the horizontal bar

If you have a children's sports complex at home with a horizontal bar or a crossbar on which you can hang by grabbing it with your hands, “hang” on it periodically for 1-2 minutes.

This relieves tension in the back muscles and helps the spine straighten. It is especially useful to hang like this after a working day spent at the computer, or after a workout.

Correct posture is important not only for the health of the spine. People who keep their back straight look slimmer, younger, and feel more confident.

Simple exercises that you can do casually on the go will help you maintain good posture.

Fidget

I'm not kidding. When sitting down somewhere - on a soft sofa or on a wooden bench, listen carefully to yourself: what sensations does your body experience? Fidget in place, try sitting in different ways, choose a comfortable position.

But staying in the same position for too long is also not very useful: you feel that you are getting tired, which means you need to fidget again.

Are you not sure whether you need these exercises, because you are convinced that you can keep your back straight without them? Find out how to check if your posture is correct. Correct posture is important for more than just spinal health.

People who keep their back straight look slimmer, younger, and feel more confident.

Simple exercises that you can do casually on the go will help you maintain good posture.

For what
straighten?

“Bad posture is, first of all, weak muscles, and not only the back muscles, as is commonly believed, but almost all major muscle groups,” says Professor of the Academy of Physical Culture named after A. P.F. Lesgafta, specialist in the field of prevention and treatment of spinal diseases M.V. Devyatova. This means that posture problems can be solved by trying to move more and doing special exercises that strengthen the back muscles.

How to check
posture?

Stand in front of the mirror, strip down to your underwear, and take the position in which you usually stand. Look how symmetrically your shoulders and hips are. With correct posture there should be no distortions.

Then go to the wall and lean your back against it. Try to feel (or better yet, ask someone to help you and see) which points of your body you touch the vertical surface.

With correct posture, the back of the head, the middle thoracic spine (located between the shoulder blades), buttocks and heels should touch the wall. This is important: when checking, do not try to reach up or straighten your shoulders, stand in the position to which you are accustomed.

This will help you determine if you have back problems.

British doctors refute the popular belief that to reduce the load on the spine in a sitting position, you need to keep your back straight. According to new research, it is much more beneficial to relax while “lounging” in your work chair.

British radiologists have concluded that maintaining an upright posture while sitting places unnecessary stress on the spine and can cause chronic back pain due to a pinched nerve caused by a slipped disc.

This manner of sitting may not seem very comfortable to many for work, but it is much more useful than a hunched or straight position of the back of the person sitting.

According to study leader Wasim Bashir, “When pressure is applied to the spinal discs, they flatten and become displaced.”

“The position in which the body is at a 135-degree angle has been shown to be the most comfortable position for sitting for a long time,” said the British professor.

Office workers, schoolchildren and students have the opportunity to prevent back problems by correcting the position of the spine.” At the same time, scientists draw attention to the need for a comfortable chair that allows you to relax the body.

We all dream of having royal posture. But today, fewer and fewer women can be found who walk with pride and dignity. If we put aside congenital curvature and various injuries, then all other causes of incorrect posture can be eliminated. Incorrect working posture, poorly developed back muscles and even uncomfortable clothing can ruin your posture. Follow these rules to ensure you have perfect posture and avoid spinal problems.

Rule #1: Always keep your back

Whatever you do, your back should be straight: whether you are standing, sitting or talking on the phone. To take the correct position, stand for a couple of minutes, pressing the back of your head, calves, buttocks and the entire plane of your shoulder blades against the wall.

Rule No. 2. An imaginary stretched thread from the tailbone to the back of the head

For beautiful posture, not only strong muscles are important, but also internal control. Therefore, always imagine that a strong thread is stretched from the back of your head to your tailbone.

Rule No. 3. Turn your shoulders and lower your shoulder blades down

Turn your shoulders, try to lower your head and look at the floor - you won’t be able to do this, because correct posture requires you to walk with your head held high.

Rule No. 4. Control the bend in the lower back

When sitting, try to follow rule No. 1. Try to stand up from your normal sitting position, without changing the position of your back, and look in the mirror. If you see a hunched old woman in the reflection, then you urgently need to exercise self-control and keep your back straight to avoid tension in the lower vertebrae.

Rule No. 5. Easy gait

An easy gait promotes beautiful posture. Walk like a model, moving your feet in one line. But you don't need to twist your hips.

Rule No. 6. All in yourself

Try practicing the "vacuum" exercise. Do it in the morning on an empty stomach.

Rule No. 7. Correct exercises

Ideal posture: perform exercises

Hanging in a doorway will help strengthen the muscles of the back and neck and correct posture. Place your feet in line with the door frame, your heels can be lifted off the floor, the main emphasis is on your shoulder blades. With your hands on either side of the door frame, bend forward and hover for 30 seconds. It is important that you feel the spring return. After the exercise, stretch your arm muscles.

Lying back extension: Lie on your stomach, arms along your body. Raise your head, straightening your back.

Plank- an exercise that helps in many cases: look forward, back and legs form one line.

Exercise with a roller– lying on your back, place a towel cushion under your lower back. Connect your big toes and little fingers. You need to lie in this position for 5 minutes, gradually increasing the time to 10 minutes.

Rule No. 8. Keep your head up

Don't be shy and don't hide your eyes from people. Always walk with your head up.

Rule No. 9. Toe step

When walking, transfer the load from the heel to the part of the foot closer to the toe. You will see how soft your gait becomes.

Rule No. 10. Ideal posture - not only to look, but also to be a queen

Self-respect and self-esteem coming from within will help you always feel like a queen. This means your gait will be royal.

Ideal posture allows a person not only to look like a king, but also to maintain health for many years. To form a “proud posture,” it is not enough to raise your head and roll your shoulders. is a well-coordinated physiological mechanism of interaction between the muscular and skeletal systems of the body. Let's take a closer look at it.

How to determine correct posture

To learn how to achieve correct posture, you should consider the principles of posture assessment. Common test for back curvature:

The body and head are located on the same vertical;
The shoulders are on the same line;
Symmetrical neck relief on both sides (from the shoulders to the tragus of the ear);
The shoulder blades are not displaced;
The stomach is retracted;
The knee and hip joints are without deformation and located in the same horizontal plane.

When assessing the location of the vertebral axis, experts pay attention to the following indicators:

Angle of physiological curves of the spine;
Reduced height of the intervertebral discs and the presence or absence of curvature of the spinal column;
Mobility;
Endurance .

With a decrease in the physiological angles and in the spinal column, a flat or.

Damage and protrusion are accompanied by a displacement of the vertical axis of the spinal column.

Spinal mobility is a value that reflects the reserve capabilities of the osteoarticular apparatus and skeletal muscles to maintain ideal posture. It is assessed in a vertical position. It measures the distance to the floor from the ends of the third fingers. To do this, the person is asked to touch the floor with their hands. If he cannot do this, the distance that remains to the horizontal surface is measured.

The ability of the spinal column to bend is assessed after maximum backward tilt from the 7th cervical vertebra to the intergluteal fold.

When deciding how to achieve ideal posture, the doctor also evaluates the strength endurance of the back muscles. To do this, the patient takes the “swallow” position (see picture) and holds as much as he can. Typically, children under 11 years old fix the position for 2 minutes, teenagers - up to 2.5 minutes, adults - up to 3 minutes. If the time is reduced, it means that the strength endurance of the back muscles is reduced. In such a situation, beautiful posture can be formed only after a course of gymnastic exercises to strengthen the muscular corset of the back.

Pose “Swallow”.

Exercises for beautiful posture

The first remedy for correcting a slouched, flat or round back is to subconsciously remember the correct body position. To achieve this, you should regularly perform the following exercise:

Stand against the wall, straighten your shoulders and touch the back of your head to it;
Take a glossy-bound book and place it on your head;
Hold it as long as you can;
If you can hold it, try walking to the opposite wall;
Build a maze of chairs in the room and try to walk through it.

In this way, a person will be able to form an idea of correct posture and constantly maintain the correct posture while walking.

There are also special exercises to increase the strength endurance of the neck and lower back muscles:

Sit on the floor and hug your knees with your hands. Straighten your back so that your shoulder blades are as close as possible. Tilt your head back so you can straighten your neck;
Sit cross-legged (placing one leg on top of the other) and straighten your back. Vigorously turn your head to the left first. Try to gently reach the maximum position and then return to the starting position. Repeat the exercise 4 times;
Lie on your stomach and place your hands on the back of your head. Raise your elbows and move them back. Place your forehead on the floor. Raise your head and tilt it back as you inhale. At the same time, create resistance for movement with your hands;
To straighten your back, lie on your stomach, bend your arms at the elbow joints. Place one palm on top of the other, resting your forehead on them. Extend your arms to the sides and lift your chest up. Repeat the exercise 6-10 times;
Lie on your back and bend your knees, spread your arms to the sides and place your palms on the floor. Arch your chest, resting your head and palms. The duration of repetitions is 5-8.

To achieve ideal posture you will have to take care of yourself. You can’t hide an ugly back and an unsteady gait behind a layer of makeup. A hunched back can be seen a kilometer away, and a lowered head “will spoil any appearance.” To be a king, you must take care of yourself.

Why is correct posture necessary?

Good posture allows a person to feel cheerful and confident. It creates the prerequisites for the proper functioning of the spine and internal organs.

With it, the skeletal muscles do not tense, and the organs work as a single self-regulation mechanism.

Each person has a unique biochemical metabolism that affects the condition and development of the anatomical structures of the body. As a result, it is impossible to form absolutely ideal signs of beautiful posture that would suit all people at once.

Doctors identify 3 pathogenetic links in the displacement of the vertical axis of the body:

Muscle imbalance.
Pathology of the osteoarticular system.
Changes in metabolism and blood supply to the spine.

There is also a direct relationship between the nervous system and posture. So a confident person always keeps his back straight and his head raised. A shuffling gait, a stooped back and a sideways glance are characteristic of an insecure person.

Over the years, muscle strength and flexibility weaken, so the posture of older people is unattractive: curved back, protruding chin, legs bent at the knees.

During the aging process, the structure of the bone tissue softens, the elasticity of the tendons is lost, and the intervertebral discs crack. Against this background, it is quite difficult to keep your back straight.

The process can be prevented if a person regularly does exercises for beautiful posture. They strengthen the back muscles, stimulate blood supply to the spine and prevent pain.