Exercises for posture and beautiful gait. Exercises for beautiful posture. Yoga exercises for perfect posture Exercises with a heavy ball

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.

Not many people can boast of a beautiful, straight back, because correct posture is formed in childhood and adolescence. As a rule, no one controls a child when he sits incorrectly at his desk at school. Some slouch because they are too tall so as not to stand out from the rest. And sometimes wearing heels also affects stooping. If incorrect posture appears in old age, this indicates some pathologies of the spine and musculoskeletal system. Sometimes children are already born with a hump or a curved spine.

IMPORTANT! In any case, whatever the reason, you need to get rid of it. After all, everyone knows about the importance of correct posture. The fact is that poor posture not only spoils the aesthetic appearance of the figure, but also entails a lot of unpleasant consequences. This could be scoliosis, disorders of the heart and blood vessels, brain, and so on. Therefore, it is extremely important to start correcting stoop as soon as possible.

Correct posture is the ability of any person to hold the body straight and at ease. At the same time, the muscles of the whole body should not tense.

Signs of good posture:

Expert opinion

Over time, pain and crunching in the back and joints can lead to dire consequences - local or complete restriction of movements in the joint and spine, even to the point of disability. People, taught by bitter experience, use a natural remedy to heal joints, which is recommended by orthopedist Bubnovsky... Read more"

1. Light floating gait.
2. Tight belly.
3. The shoulders are slightly lowered and pulled back.
4. The legs are slightly turned out at the knees.
5. The chest moves forward a little.
6. The head position is strictly vertical.
7. The spine is straight.

How to fix bad posture

Unfortunately, stooping cannot be treated with medication, although it would be easier to take a pill and wake up with a straight back. But, on the other hand, it can be fixed completely free of charge, albeit with a little effort of your own. When you start taking the right poses or doing special exercises, you may experience some pain and discomfort, so you need to start gradually.

1. You can buy an orthopedic bandage in the form of a corset. Putting it on, you will feel how it will prevent slouching on a mechanical level.
2. In your free time, it is advisable to carry an ordinary book on your head, similar to how luggage is carried in India. It is enough to walk like this for 20-30 minutes a day. The idea behind this method is that the book can only be held up if you have the correct posture, but if you hunch a little, it will fall. Therefore, you will be forced to keep your back straight. In addition, it improves movement coordination. By the way, you can hold a book on your head in a sitting position, for example, when you are sitting at a computer or watching TV. It has been noted that after just a week or two a person’s book stops falling altogether.
3. If you have a sedentary job, then the chair must be an office chair. Because it is designed for the duration of a person’s work with the correct body position.
4. When sitting at a table, you need to move as close to the table as possible so that your elbows are at a right angle (perhaps at a slightly sharp angle). This way, you will position the chair correctly for proper posture.
5. As an option, you can tie a red thread on your finger or hand as a reminder. It will remind you to take the correct posture.
6. When you adjust the chair, your thighs should be exactly parallel to the floor.
7. Be sure to take breaks from working to stretch your back.
8. You should sleep exclusively on a hard mattress.
9. When sleeping, lie less often on your stomach and side. Give preference to your back.
10. Avoid down pillows; they are too soft.
11. When lowering any load, no matter how small, always bend your knees. Only in this case the spine will remain smooth and straight. It is strictly forbidden to bend your lower back.
12. Lifting weights is the same as lowering them.
13. If you have to do heavy physical work, it is better to tie a belt that holds your lower back.
14. Distribute the load in two hands. It is unacceptable to carry bags on only one side.

How to check correct posture

In order to check what condition you need to stand in with good posture, you need to lean against a flat wall. In this case, the buttocks, heels, back of the head and shoulder blades should fit snugly to the surface. But the gap should be between the shoulder blades and the lower back. Ask someone to insert their palm into this area: it should fit freely.

A little about secrets

Have you ever experienced constant back and joint pain? Judging by the fact that you are reading this article, you are already personally familiar with osteochondrosis, arthrosis and arthritis. Surely you have tried a bunch of medications, creams, ointments, injections, doctors and, apparently, none of the above has helped you... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working product, since they will lose customers! Nevertheless, Chinese medicine has known the recipe for getting rid of these diseases for thousands of years, and it is simple and clear. Read more"

To adjust your gait, you need to direct your gaze only straight ahead and step softly. The feet must be slightly spread to the side, and you need to step directly on them, and not on the heels. When landing the foot, it is better to bend the leg slightly at the knee. Don't forget about a straight back and free shoulders. In general, you need to develop your gait in orthopedic shoes.

The easiest and most effective exercises

1. In a sitting position, when you are working, for example, you need to periodically relax your shoulders. This will avoid slouching.
2. To straighten your back, you need to stand up and try to connect your shoulder blades. Shoulders should be pulled back as much as possible. Hold in this position for 10-15 seconds, and then return to the starting position and relax. You can repeat at least 4-5 times. This exercise is aimed at strengthening the back muscles.
3. It is very useful to raise and lower your shoulders and make rotational movements with them.
4. “Kitty” is probably known to everyone who has ever done exercises. To do this exercise, you need to get on all fours and arch your back down and pull your stomach in. Stand in this position for 7-10 seconds. Now the back arches in the opposite direction. And so on several times. To complicate the exercise, with your back arched downwards, you can bend forward strongly, like a cat stretching. The legs will be in a straight position.
   
5. Lie on your back with your arms extended along your body. Next, you need to slowly raise your head, then your neck, and then your shoulders. And so stretch until you lean on your own elbows. You can stretch your arms forward. Stop for a few seconds and return to the starting position.
6. Lie on your back with your legs bent: your knees do not touch each other, and your heels are located near your pelvis. Then you need to raise your pelvis and stand for 10 seconds.
   
7. Starting position: the same, but while raising the pelvis, your arms should be extended upward.

1. All exercises must be done constantly and, preferably 2-3 times a day.
2. Gradually increase the number of times.
3. You can also do strength exercises with dumbbells.
4. Exercises for correct posture include push-ups and exercise machines.
5. Walk and run more.
6. Do exercises in the morning.
7. Visit the pool and swim more.
8. Let your body get enough oxygen while walking.
9. Ventilate the room more often.

The easiest way to straighten crooked posture and maintain its correctness and evenness is through simple exercises. The set of exercises selected in this article is suitable for both children and adults with any level of physical fitness. Don't forget to spend 20-30 minutes doing physical activity to keep your back healthy and become more alert and active.

In order for your training to be fruitful and bring the expected effect, you should adhere to a number of recommendations.

Illustration	Recommendation
	Don't start exercising right after a hearty lunch. The best time for physical activity is 2 hours after eating. You shouldn’t get carried away with drinking too much before classes either; you will feel a very unpleasant heaviness in your stomach.
	Warm up your muscles and ligaments before active movements. This way you will greatly increase the positive effect of exercise. To warm up your muscles, take a hot shower, visit a sauna, or massage your neck yourself for ten minutes.
	Before active activities, you need to warm up. Work all the joints, rotating your arms and legs, head and pelvis in different directions, and bending your body. Warming up is necessary to reduce the risk of microtrauma to tissues and joints during exercise, as well as to improve mobility.
	Try to exercise at the same time at least three times a week.

And last but not least, be sure to get emotional about your workout. Perform the movements with desire and diligence. Get positive emotions.

Maintaining posture during sedentary work

When you are comfortable with your laptop, book or mobile phone, do you maintain good posture? Hardly.

If the neck is positioned vertically, a load of about five kilograms is placed on the spinal column.

If you slightly tilt your head forward (about 30 degrees) and sit like that for several minutes in a row, the load increases to 18 kg. This situation is dangerous not only for the intervertebral discs, but also has a negative impact on the functioning of the lungs and other internal organs.

If you hunch more, tilting your head 60 degrees, the load becomes critical - up to 27-30 kg. The more often you sit in a position where your chin tends to touch your chest, the sooner you will need medical help to treat back and neck pain.

How to avoid health problems? Follow these tips.

1. Raise your mobile device or book higher. So that you can look at the text and image by lowering your eyes, but without tilting your head down.

   

2. Perform self-massage. This advice is especially relevant for people engaged in sedentary work, students and video game lovers. Lightly rub your neck with your hands in the direction from hair growth to your shoulders, knead the shoulder girdle with your palms or a massager.

   

3. Move your head in circles more often, slowly to avoid dizziness. A simple warm-up will help reduce the risk of developing osteochondrosis.

   

Video – Habits you need to quit immediately

TOP 16 exercises for a beautiful back

Note! If you are preparing to become or just recently became a mother, have recently received serious injuries, have diabetes or have heart problems, be sure to check with your doctor about the possibility and relevance of sports activities.

Ex. 1

Ex. 2

While sitting, stretch your shoulders often. Alternately bring and spread your shoulder blades, tensing the muscles of the shoulder girdle. This will improve blood circulation, which is extremely important for adequate nutrition of tissues and organs, maintaining tone, and preventing the accumulation of salts.

Ex. 3

Sit on a stool, bend your elbows and clasp your fingers (if it’s difficult, then at least try to touch your fingertips). Try to keep your forearms horizontal. Maintain the position for 10-15 seconds, then relax and shake your hands.

Ex. 4

An activity that should be performed more often during the work process.

You need to place your arms bent at the elbows behind your back and try with all your might to lock them together. Perhaps, if there is not enough flexibility, it will not work out right away, but you need to try to do it.

Ex. 5

Particularly useful when feeling discomfort between the shoulder blades.

Stand up in a stable position, or sit on a stool, if that is more convenient. Hands behind your head. Turn your face and shoulders, but do not move your pelvis. Now turn the other way.

Effect of training: improving lung function, increasing mobility of the thoracic vertebrae, maintaining the elasticity of the intervertebral discs.

Ex. 6

Helps make your waist appear slimmer. It's called "vacuum".

On a note! Posture is supported by the muscles not only of the back, but also of the abdomen. If you have a protruding tummy and a lot of weight, there is a high probability of hyperlordosis.

Take the most comfortable position, inhale very, very deeply through your chest, then exhale slowly and draw your stomach in. Muscle tension should be felt. The more often you practice, the faster the result will be.

Vertical exercise "vacuum"

Ex. 7

It is very useful to hang on the horizontal bar, it strengthens your back and abs. But don't swing or try to pull yourself up. Just grab the bar with your hands and hang as much as you can.

Useful for improving the condition of intervertebral discs. The distance between the vertebrae increases, the compressed nerve roots are freed. If you regularly hang on the horizontal bar, gradually increasing the time, you will not only improve your posture, but also reduce back pain.

Important! A doctor's consultation is required about the possibility of performing hanging exercises in the presence of rapidly progressing scoliosis.

Ex. 8

Sarvangasana or simply “birch tree”. Useful for strengthening immunity and weight loss.

Lie face up. Tense and pull your limbs straight up. Now push your buttocks with your hands and straighten up. The correct “birch tree” does not dangle, and the support falls on the shoulders and neck.

“Pros” can hold a stand for up to 8-10 minutes.

Important! If you feel dizzy or have neck pain, stop immediately.

Video – Sarvangasana

Ex. 9

Bend forward. First, lower your chin down, then smoothly bend your chest, bend your lower back. Reach towards the floor.

Video - Execution Process

Ex. 10

Cobra movement. You need to smoothly lift your upper body up, arch your spine, and stretch.

Ex. eleven

The activity is similar to the previous one, but is called “boat”. The principle is the same, but at the same time with your arms and chest, you need to lift your straight legs off the floor.

Perform at least 4 approaches, holding the final position for 10-15 seconds.

Ex. 12

A workout called “swallow”. This time there is no need to lift your feet off the floor. Place your hands behind your back, lift your chest, place your hands behind your back. Try to connect your palms and shoulder blades. Hold the position for up to 15 seconds.

Repeat at least four times.

Ex. 13

Yoga training session. To perform, you must lie on your back. Bend your elbows and cross them together. Bend your knees and cross your lower limbs. In this crossed position, bend over, tensing your abdominal muscles, trying to touch your knees with your elbows.

Exercise 13. How to do it correctly

Ex. 14

Do stretches while sitting. Don't bend your knees. Interlock your fingers and lift your upper limbs high above your head. Stretch up. Gently lean forward, trying to reach your toes with your hands and touch your forehead to your knees.

Ex. 15

The lesson is aimed at developing a sense of balance and strengthening the habit of keeping your back straight while walking.

Place a hardcover book on your head. Extend your arms straight forward in front of you. Walk carefully in a straight line, do not drop the book.

The exercise can be performed at any time of the day; no preliminary warm-up is required.

Ex. 16

Marjariasana. Movements imitate domestic cats.

Get on all fours. Bend your back as far as possible, like a contented, affectionate cat. Lift your chin as high as possible. Take a slow, deep breath. Hold for six counts.

Get back on all fours. Imagine that you are a cat who wants to scare someone. Arch your back up, lower your head down. Take a deep breath. Hold for six counts.

Choose a suitable orthopedic pillow and mattress. Stop sleeping face down. Remember that night rest is very important for the full functioning of all organs and systems.

There are a great variety of orthopedic anatomical pillows. Some of them are really beneficial, while other products are not suitable for healthy sleep. We recommend reading to choose the right shape and size of an anatomical pillow, not to make a mistake with the filler material and learn how to care for the product.

Ride your bike or exercise on an exercise bike more often.

Stop carrying weights in one hand. Double-bag heavy purchases or carry a hard-back backpack.

Try to be a more confident person. Don't slouch, don't try to pull your head into your shoulders.

Check your posture more often by leaning against a vertical surface. Which ideally should touch the wall with the back of the head, shoulder blade, buttocks, calves and heels.

Video - Exercises for stooping

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A straight back is not only beautiful, it is also the key to the proper functioning of all internal organs. By doing posture exercises at home, just a couple of times a week, you can prevent back pain and slouching.

Most people experience curvature of the spine as they age, and their posture changes. Every year, without constant exercise, the back muscles lose their flexibility and weaken; sedentary work and lack of physical activity accelerate this process many times over.

Causes of curvature of posture

There can be many reasons why you have incorrect posture. These include injuries and hereditary diseases, but most often curvature of the spine occurs at an early age.

Spinal problems are caused by:

1. Hereditary diseases.
2. An uncomfortable mattress that makes you feel uncomfortable.
3. Excess weight.
4. Injured back during childbirth.
5. Microtraumas of the spine.
6. Working in a sitting and uncomfortable position.
7. Constantly carrying bags on one shoulder.
8. Wearing shoes only with heels.
9. Atonicity of the back muscles.

Back problems occur much more often in children than in adults. This is due to the fact that a child’s spine develops very quickly, and the elastic muscles of the back deform much more quickly if the rules are not followed. But also in childhood, it is much easier to correct your posture if you do daily exercises.

How to check correct posture

If you have correct posture, then your head and body should be at the same vertical level. At the same time, the shoulders are slightly turned and are located at the same height and are equal horizontally.

If you visually observe, then the spine itself, along its axis, should be without curvature. The chest area may be somewhat convex, as well as the abdominal area, it may be slightly retracted or convex. If there are no back problems, then a person can easily straighten his legs at the knees and does not experience discomfort when he uses the hip muscles. When brought together, your legs should be straight and your knees, hips, heels and shins should be completely closed.

In order to find out if you have problems with posture, you need to stand with your back to the wall and lean tightly. The feet should also be brought together and pressed firmly against the wall. The head is straight and the back of the head is leaning against the wall. Lower your arms down and hold them at your sides. Ask someone close to you to stick your palm between the wall and the lumbar region. If your hand passes freely between the wall and the lumbar area, then this means that you have an even posture. When the abdominal muscles are weakened and move the spine backward, then curvature of posture occurs.

Exercises to correct posture in adults and children may differ. The best thing, of course, is to contact specialists who will develop an individual training program for you. It will take a lot of work to improve your posture, and it will take more than one month. General training recommendations are as follows:

• Before starting each lesson, warm up the muscles of the whole body for at least 10 minutes;
• The training program should include working out not only the back muscles, but also the abdominal region, pelvis, neck, and shoulder girdle;
• The intensity of training should be increased gradually, and very slowly, in order not to further worsen the situation;
• Start exercising no less than an hour after eating, no matter how uncomfortable you feel;
• Train every other day, at the same time, in order to give your muscles a rest and recovery.

You must realize that you will not improve your posture in just a few workouts. Set yourself up for long work.

Posture Exercises

The set of posture exercises presented below targets a wide range of muscles in the back and throughout the body. All exercises are in chronological order, and it is not advisable to change their sequence.

· Pushups

A series of exercises to improve posture should start with push-ups. This is a very versatile exercise that will strengthen your core and shoulder muscles.
2 sets of 15-20 repetitions.

· Exercise “Boat”

Lie on your stomach on the floor and stretch your arms forward, palms should be on the floor. Your arms and legs should be slightly apart, approximately shoulder-width apart. You need to try to bend back at the same time, using your arms and legs, staying in this position for 10-15 seconds.
Initial number of repetitions: 4 bends for 10-15 seconds.

· Exercise “Swallow”

Lie down, just like in the previous exercise. This time you need to bend only your body and arms back, trying to bring your arms together behind your back as much as possible. Stay in this position for 10-15 seconds. It will be a little difficult at first, and you can start with five seconds and gradually increase the time.
Initial number of repetitions: 4 bends for 10-15 seconds.

Anna Krachek 01/9/2015 5109

Correct posture is the key to beauty. We offer you exercises that will straighten your back and help straighten your shoulders.

Royal posture is the dream of many women, but not everyone manages to hold their back and never slouch. Meanwhile, correct posture adds a slim figure to your figure, visually makes you taller and even enlarges your breasts.

In order to develop correct posture, you need to strengthen the spine and create a supporting frame of muscles. Our exercises will help you with this.

Exercises performed while standing

Exercise 1

It is better to start gymnastics for the back with a light warm-up. To do this, place a small book or pillow on the top of your head and walk around the room for 2-3 minutes. Keep your back straight so that the item does not fall off your head.

Exercise 2

Squat down, lean forward and place a gymnastic stick horizontally on your back. Walk for 2-3 minutes in a half-squat so that the stick does not fall.

A gymnastic stick will help in developing good posture.

Exercise 3

Stand straight with your feet shoulder-width apart. Straighten your back, turn your shoulders. Clasp your hands behind your back. Take your clasped hands back and bend your back well. Repeat the exercise 10 times.

Exercises performed while lying down

Exercise 4

Initial position: lying on your stomach, arms bent at the elbows and spread apart, forehead resting on the floor, legs together, heels touching. As you inhale, lift your chest and try to spread your arms out to the sides as wide as possible to arch your back. Lower yourself to the floor and exhale. Repeat the exercise 10 times.

Exercise 5

Initial position: lying on your back, bend your knees and place your feet as close to your hips as possible. Place your arms in different directions. Using your hands, lift your upper body. The head should not be lifted off the floor. Take a deep breath. After this, lower yourself to the starting position and exhale. Repeat 10 times.

Exercise 6

Kneel on the floor, then place your hands on the floor. Hands should be shoulder-width apart, knees slightly apart. Simultaneously lift and extend your right arm and left leg and inhale. Return to the starting position and exhale. Switch limbs and repeat the exercise. Do the exercise 10 times.

Starting position for Exercise 6.

Exercise 7

Sit on the floor with your hands behind you. Raise your pelvis, leaning on your hands, and move your head back. Hold this position for a few seconds, then return to the starting position. Repeat 10 times.

Exercise 8

Initial position: former. Lean on your left leg, lift your right leg up and move it to the side. Return to the starting position and change legs. Repeat 10 times for each leg.

Exercise 9

Initial position: lying on your back, bend your knees and extend your arms along your body. Make a bridge: lift your pelvis and chest, resting on your feet and head. Repeat 10 times.

Exercise 10

Initial position: lying on your stomach, arms extended along the body. Raise your head and shoulders so they are off the floor. Hold this position for a few seconds, then return to the starting position. Repeat 10 times.

Perform these exercises regularly, and beautiful posture will form very quickly.