Exercises for stooped back. Why does stoop appear and how to get rid of it? Causes of poor posture and slouching

Correcting stoop with exercises

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First, you need to watch your posture. Correct posture gives a person a proud, confident appearance and relieves back pain and stooping.
Secondly, to remove stoop drastic measures must be taken immediately. The following effective ones will help you with this: exercises for slouching. The sooner you start, the more effective the results will be. You can’t pull, because physiological changes called scoliosis can develop in the spine.

Exercises against slouching

If you have developed stoop, set of exercises must be done over several months to achieve desired result.

1. Stand with your back to the wall at a distance of approximately one step from it. Lean your back against the wall with your arms bent behind your head. While you count from 1 to 4, inhale and bend forward. And on the count of 5 - 8, exhaling, return to the starting position. performed slowly 6 - 8 times.

2. You need to stand facing the wall, again, at a distance of one step and lean in front of you with straight arms. Counting 1 - 4, inhale and bend to reach the walls with your chest. We return to the starting position at the count of 5 - 8, exhaling. Perform the exercise slowly 6 - 8 times.

3. Starting position - lying on your stomach in front of a chair, arms extended along the body, palms down. While inhaling, on a count of 1-2, raise your torso and, with a wave of straight arms across the sides, grab the edge of the chair. On the count of 3-4, exhaling, we return to the starting position. Repeat exercise for slouching 6 - 8 times.

4. Kneeling, sit on your heels, stretching out your toes, put your hands behind your head - this is the starting position. When counting one or two, rise from your heels, inhaling and spread your straight arms to the sides, palms up, while you need to strongly push your pelvis forward. When counting three or four, while exhaling, return to the starting position. Perform the exercise 10 - 20 times.

5. For this exercise we need gymnastic stick. Starting position - standing straight, feet shoulder-width apart, holding the stick in your lowered hands. While inhaling, counting 1-2, we bend forward with our back straight, and at the same time raise our straight arms as high as possible. On the count of 3-4, exhale, bend your back and lower your arms. On the count of 5-6, inhale, and take the same position as on the count of 1-2. On the count of 7-8, exhale and return to the starting position. Repeat 5 - 6 times.

6. Get on all fours, leaning on your straight arms. While inhaling, counting from 1 to 4, bend over, while raising the straight line left leg and look away. On the count of 5 - 8, while exhaling, return to the starting position. Do the exercise 8 times, changing legs.

7. Starting position - stand behind a chair at a distance of a long step and lean your straight arms on the back. When inhaling, on a count of 1 - 4, lean forward, do not bend your arms, and move your head back. On the count of 5 - 8 (exhale), take the starting position. After a few days of training, try to do this exercise to correct stoop quickly, springing in the back at the moment of bending. Perform 10 - 12 times in a row.

We tell you how to change your body and thoughts. Today personal trainer explains why we slouch and often have back pain. He also shows exercises to combat this.

Angelina Mazieva- coach at the club mixed martial arts, personal trainer, methodologist of training programs for fitness instructors.

MY BACK PAINS SOMETIMES. THIS IS FINE?

This is not normal: your body is yelling at you and asking you to solve the problem. But for many it’s like this: in the evening the back hurts, it goes away in the morning, and the person doesn’t see much point in going to the doctor. And your back should never hurt.

We have developed a rather unpleasant attitude towards our body: we only exploit it, although first of all we should take care of it. Getting diagnosed by a doctor is the least you can do for yourself. And there are many ways to get rid of the problem: exercise therapy, yoga, Pilates, individual sessions with a coach.

And even if you don’t have pain, it’s not a fact that everything is fine with you. The body is a single system; it will always twist itself out to ensure mobility. You will be capable, but the question is - at what cost, what losses will you incur: will you limp or walk with a crook?

WHERE DOES IT PAIN MOST OFTEN?

In the lumbar region, and I will explain why. Previously, our ancestors either hunted or gathered, that is, they were constantly on the move. And they rested lying down or reclining. Then people invented a chair and began to spend more time sitting, and this position gives compression to lumbar region spine. And the lower back suffers when walking incorrectly.

WHAT ARE WE DOING WRONG?

We forget to control ourselves every day. First, we must ensure that our workplace has proper ergonomics. Secondly, control your posture: how we sit at the table, how we bend, how we eat, etc. It’s hard to do this all the time - any important task will immediately distract you and turn you off. But it will become easier if you do exercises that will help you properly strengthen your muscle corset.

We wear uncomfortable shoes. Our feet are everything to us; we spend most of our time on them. Therefore, comfortable, and ideally individually selected orthopedic shoes (or shoe insoles) are needed by everyone.

We move little. There is no need to be surprised that there is no result if you sit at work for 8 hours in one position (preferably the right one!), then study for an hour, and then come home only to fall onto the sofa or chair in front of the computer. You need to move a lot, every day. At least walk a lot.

We do nothing about hearing and vision impairments. If you have problems with this, address them immediately. A person with poor hearing or vision will unconsciously pull his chin forward, and this leads to deformation of not only the cervical spine.

We don’t go to doctors, but self-medicate. The cause of back pain can be anything from a deformity in the foot to a deformity in the hip joint. We forget about the important thing: the articles and exercises we read will help you live with the problem, but will not solve it. If the stoop is due to a curved pelvis, then no matter how we straighten the back, it will still return to the wrong position, simply because it is more convenient for the body to maintain balance.

People who do everything right do not live with pain, but go to kinesiologists, orthopedists, get diagnosed, and work competently with their body.

HOW DO YOU NEED TO SIT CORRECTLY TO HARM YOURSELF LESS?

First, keep your back straight. Secondly, do not cross your legs: this affects the hip joint, blood flow and lymph movement. Third, don't sit still. It is harmful to sit for two hours, moving only your hands, even if you are sitting correctly. We have fascia in our body (a connective tissue membrane covering organs, vessels, nerves), which many people forget about and for which it is important that we change our position every 15 minutes. This is necessary so that there are no streaks, muscle spasms and clamps. Even in sleep, we move all the time, and do not remain in one position.

Therefore, 15 minutes have passed - change your position a little, one minute in a different mode will not hurt. Walk, sit down, pour yourself some water, etc.

WHY DO WE SLUSH?

The first reason is muscle imbalance: The back muscles are very relaxed, and the pectoral muscles (sometimes the abdominal muscles) are shortened.

The second reason, one of the main ones, is school-office lifestyle. Lifestyle affects everything. Yes, many people work out for 1-2 hours a couple of times a week, but getting all the other poses and movements right is just as important as exercising in the gym.

And the most cool reason - psychological. For some people, stooping is an indicator of subconscious submission to a stronger person, a desire to hide, to hide. For example, they shouted at a child in childhood, he cowered in a corner, he got used to it. And now, when he sees the elders, he automatically tries to shrink.

AND WHAT DOES THIS THREATEN?

Because a person's shoulders are bent forward, mobility decreases chest and vital capacity of the lungs: you breathe from the tops of your lungs, there is no full inhalation and exhalation.

The vertebral artery may become compressed, which threatens to reduce the blood supply to the brain: dizziness, faintness.

The pectoralis minor muscle shortens (but this may also be the cause of stoop), under which we have lymphatic ducts. As a result, the ducts are compressed, and as a result - swelling in the face, arms and legs. Don't be surprised, it's true!

Under the pectoral muscles there is a neurovascular bundle, which can also be compressed, and this leads to numbness of the limbs. And due to a violation of intrathoracic and intra-abdominal pressure, we experience prolapse of the internal organs.

AND HOW TO CORRECT SLUPPING?

Slouching is a general concept. It has many varieties, and each has its own solution and set of exercises. Well, yes, lower back pain can be caused by problems that have nothing to do with the lower back, and you may have a hernia, but it will not hurt. Therefore, the best decision is to be examined by a specialist.

It is also important to remember that it will take a long time to recover. We have lived with deformities for many years, and a month of training once a week cannot correct them. But you can’t do it without physical activity: if the muscles aren’t engaged, it’s impossible to keep your posture straight all the time. Therefore, with the help of exercises, we change the usual posture to the correct one. The muscles get used to the new position, and it becomes easier for you.

EXERCISES

Many, trying to get rid of stoop, begin to pump only the back muscles, but this is not entirely correct: with spasming pectoral muscles, the result will be minimal. Therefore, we first relax them, stretch them, and only then work with the back so that there is proper distribution of the load.

These exercises will not harm you in 90% of cases, but they will not solve all problems. This is a minimal complex that can make your life easier.

1. Relax the pectoral muscles

First you need to find a pressure point. We do it this way: we place four fingers in the armpit and look for the point where the thumb connects to them through the muscle. In place thumb drop the ball.

We fix the ball with a light block or book and begin to press it with rotational movements - 4 turns.

Then we still press on the muscle, but make a circle with the elbow of one hand. Also 4 times.

4 twists and 4 elbow circles are one series. We need to make 4 such series on each side. This is a very deep and targeted study of the pectoralis major and minor muscles.

There is a variation of this exercise against a wall. We do the twisting while rising on the toes, and the rotating arm is not bent at the elbow.

This exercise is painful, and that's normal. Therefore, if you are in a lot of pain, alternate sides, rather than doing all the approaches to one and then the other.

Important: contraindicated for nursing mothers, pregnant women, people with inflammatory processes (mastopathy, etc.) and with implants.

2. Stretching the pectoral muscle

We do the exercise either at a pole or against a wall. One hand rests against the wall (the elbow should not be bent), the other on the belt. We make a rotational movement with the body. We do everything smoothly, while exhaling, and under no circumstances tolerate pain.

We change the position of the hand: a little higher, straight, a little lower. This helps to capture and stretch more fibers. We do 2-3 approaches for each hand in all positions, with a delay on the turn for 15-20 seconds.

3. Stretching the pectoral muscle and opening the shoulder joint

Lie on your stomach, arms to the sides parallel to your shoulders. We place emphasis with one hand and slowly, with an exhalation, turn around. First, we place one foot on the floor, then the other, then we move our hand and pause. But under no circumstances tolerate pain! We turn around to our limit: for some it will be only a couple of centimeters from the floor. You can’t try to put both feet down and turn around completely.

We do 2-3 approaches with a delay of 5-7 seconds for each hand. We alternate hands. The exercise helps test the mobility of the scapula - or achieve its mobility

Important: the stationary arm always lies in line with the shoulders.

4. Scapular row exercise

Shoulder, elbow and hand - in one line. Two shoulders and two pelvic bones forward, the stomach is toned, the buttocks are squeezed, the shoulders are lowered. We pull our body forward through the movement of the shoulder blade, without bending the elbow. We do this 15 times for each hand.

5. For back muscles

The exercise allows you to engage the middle and lower portions of the trapezius and the deep layers of the back muscles (rhomboid muscles).

We bring the shoulder blades towards the spine and pull them down, only due to this we rise. The lower back is completely relaxed top part the body rises low, arms are placed to the sides and bent 90 degrees. We do 7-10 repetitions with a delay of 5-7 seconds.

Another version of the exercise: we do the same thing, only our arms are spread out to the sides, and thumbs When the body is raised, they turn upward.

6. Exercise to engage the external rotators of the shoulder

This exercise is done with light dumbbells or small bottles of water. The weight is needed to be light so that there are no cramps. We lower our shoulders, draw in our stomach, bring our shoulder blades towards the spine, and press our elbows to the body. We keep our arms bent at the elbows at a right angle and rotate our forearms outward (using only the shoulder rotators).

It can also be done on loops, working with your own weight. The most important thing is not to strain the muscles leading from the neck to the shoulder (upper trapezius).

7. Horizontal row exercise

The exercise will engage the middle and lower portions of the trapezius and rhomboid muscles. That is, those who work with a spatula. When lowering the shoulder blade down, the latissimus muscles are also activated.

It could be rubber, TRX hinges with own weight, dumbbells - whatever. Main - horizontal thrust. We bend our knees, providing support for the body, bend over with a straight back, draw in our stomach (it is not relaxed) and work to bring the shoulder blade to the spine. We do not raise the shoulder to the ear. We pull the dumbbell as if towards our pocket and look at the floor so that there is no overbending of the cervical spine.

This exercise is an example of how to properly pick up bags, a cat, children and everything else from the floor. We either squat or strain our back muscles, but we don’t bend our poor lower back.

8. Plank

This exercise is not for the abs, but for working out the muscles of the abdominal area, deep stabilization of the core: transverse muscle abdomen, muscle pelvic floor and multifidus muscles of the back. We focus on the forearms, pull the heels back, straining calf muscle and quadriceps, squeeze the buttocks, pull in the stomach, stabilize the shoulder blades and stretch the top of the head forward. And lastly, we try to “tear” the floor with our feet.

You need to stand in the plank for no more than 40 seconds: better in sets of 10-15 with breaks of 3-5 seconds. Thus, we bring the total time in the plank to 1-2 minutes. For more than 40 seconds, these muscles cannot work, the person begins to compensate for the tension: bending the shoulders, joints, etc. The exercise can be done either as the very first or as the last.

When we see a stooped person, we subconsciously straighten our back and think, is it really so difficult to walk straight? It's really difficult. A slouched person relaxes the muscles that maintain his posture, he takes the most convenient and comfortable position for the body and walks bent over. This is very ugly, especially when a girl slouches.

In addition to aesthetic imbalance, a lot of health problems arise. Organs abdominal cavity are displaced and deformed, which is why they do not perform their functions properly. The lungs and heart are primarily affected. The load on the lower spine becomes simply colossal, because it is not designed to support the entire body. Problems with legs, scoliosis, pinched nerves, asymmetry of the shoulder curve, acute and chronic pain in the lower back appear. But where does stooping come from? Why do some people walk as if on cue, straight and beautiful, while others huddle close to the ground and take an unnatural pose?

Causes of stoop

The reasons may be medical, but most stooped people acquire this defect from an unhealthy lifestyle.

The main reason is inactivity and a sedentary lifestyle. Modern society is overwhelmed by a wave of digital immobilization. Children from infancy know what computers, tablets and phones are. The abundance of gadgets attracts them to spend a lot of time in front of these devices. Such children do not even have the desire to go outside and play outdoor games with their peers. All this affects your posture. The child becomes stooped and even hunchbacked because he is always leaning over his device. He does not train the back muscles with exercises and games; they become weak and cannot support the spinal frame.
The same applies to adults. Most modern professions involve long periods of sitting in front of a monitor screen. In the morning we go to work in our car or public transport, we sit in one position all day, go home in the evening and spend the rest of the day motionless in front of the TV. This lifestyle makes the muscles unable to serve the spine; they simply atrophy. Our back starts to hurt, we try to take a bent, unnatural posture.
A common cause of a child's stoop may be improper sitting at a school desk or at a work place at home. This may occur because the desk or desk or chair is chosen incorrectly. Furniture items must be appropriate for the child's age. When sitting correctly, three right angles should be formed - between the body and the thigh, in the area bent knee and in the foot area. If the baby is sitting incorrectly, tilting his head forward too much, you need to constantly correct him and develop the habit of an even body position.
Often children and adults slouch when they cannot see what is shown on paper or a computer monitor. Poor vision forces them to intuitively lean forward in order to better see the object of interest. In this case, you should not hesitate - this situation can become a habit. I urgently need to pick up glasses.
An incorrect, too soft mattress is also a prerequisite for slouching. If you do not want to get or develop a crooked posture, you need to sleep on hard orthopedic mattresses that will give the body the correct shape.
Some leg or back conditions may cause a person to slouch. For example, flat feet, or asymmetry of the lower extremities.
Loose bones - rickets is also one of common reasons contortion and stooping. And people are starting to suffer from infectious diseases - tuberculosis, syphilis, etc.
Curvature can be caused by a person who constantly leans in the same direction. For example, if there is hearing loss in one ear. He constantly strives to hear his interlocutor better and leans his good ear towards the speaker.

Therapeutic exercises for stooping

Gymnastics is one of the main conditions for getting rid of stoop. By using physical therapy You can completely restore the health and beauty of your posture, get rid of pain and many related problems. However, it is important to remember that for the right result you need to practice constantly and regularly. During the recovery period, exercises should be done twice a day. When the spine returns to normal, it will be possible to continue the preventive dose - physical exercise twice a week. But you can’t completely abandon exercises - otherwise you will return to your previous state. So, let's begin.

Go to the wall and press yourself tightly against it. The heels, butt, even shoulder blades and the back of the head should touch the wall. Secure your position and move away from the wall. Try to move around the room in this level stance. When your back begins to slouch, go back to the wall. This can be done several times until the body understands in which position it needs to be fixed.
The next exercise should also be performed near the wall. Stand one step away from the wall. Turn your face to the wall and lean your hands on it. And then try to reach the wall with your chest without moving your arms and legs. It feels like you are doing push-ups against a wall. But in reality, you are just training your back, arching your shoulder blades. At least 10 repetitions.
Get on all fours. Do the “cat” exercise, lowering and raising your lower back as deeply as possible. This is very useful exercise for all organs. Moreover, it is absolutely safe. It is even recommended to late pregnant women to get rid of back pain without harming the baby. The exercise should be done slowly, with comfort. Duration: about three minutes.
Lie on your back with your arms extended in front of you. As you inhale, raise your arms and toes. This exercise perfectly strengthens the muscles of the back and lower back. For those who want to improve the performance of this exercise, we can advise the following. When raising your arms, you can fix them in this position, leaning on a chair. Hold this position for at least a minute - it's incredible effective training for the back.
To execute next exercise, you will need a gymnastic stick or at least a mop. You need to place the stick on top of your shoulder blades, as if just below your shoulders at the back. The shoulders in this position are maximally straightened. When the stick fixes the position of the upper back, you can walk around with it, make turns and bends in different directions. Remove the stick no earlier than after 15 minutes.
Stand up straight. Feet shoulder width apart. Try to connect your shoulder blades, your hands remain motionless. You need to do 20 repetitions, during which you bring and spread your shoulder blades as much as possible.
Sit on a chair, on its edge. The knees should be closed. Take your hands back and try to touch the place where the back of the chair begins. Freeze in this position for 10-15 seconds. Then relax your body and repeat the exercise again. All movements should be smooth and comfortable, do not force yourself to abuse your body. You need to do at least 10 repetitions of this exercise.
Another effective exercise from stooping. To do this you will need a heavy backpack with books. Wear it in front so you can instinctively pull your shoulders back to support the weight. This will allow your back to take the correct position and train the necessary muscles. Once you remove the backpack, it will be very easy to keep your back straight.

It is possible to correct posture, but it is better to do this in children's and adolescence. After all, when a person is young, his vertebral cartilage is soft and mobile; as he grows older, he becomes ossified and rigid. It is possible to correct stooping as an adult, but this will require much more effort and time. In any case, correcting posture requires an integrated approach.

The most important and important thing is gymnastics. But in addition to it, you need a course of massage done by a competent specialist. An experienced massage therapist will not only stretch the necessary muscles, but will also show you physical therapy exercises that need to be performed specifically in your case and with your indications. Along with massage, Darsonval and electrophoresis procedures are widely used.
Special corsets are used to correct the back and give it the necessary posture. Wearing such a corset for several hours a day will give excellent results. But after removing the corset, you don’t need to relax, you should try to keep your back in the same position as in the medical corset.
A great way to maintain good posture is to walk around the room with a stack of books on your head. At the same time, you feel every muscle of your body, and your back takes and remembers the position in which it should be.
Upon recovery straight posture It is important to sleep on a hard surface. This could be an orthopedic mattress. Instead of a soft pillow, it is advisable to use a cushion. The bed should be longer than height so that a person does not intuitively bend while sleeping.
The best and efficient look A sport for straightening your back is swimming. Water relieves excess tension and trains the right muscles and does not give excessive load.

A stooped back is a serious abnormality that needs to be treated promptly. If it is not possible to cope on your own, you should immediately consult an orthopedic doctor. He will prescribe the correct treatment. And only patience, regularity and discipline will help you achieve the desired result. Be beautiful and healthy!

Video: how to get rid of stoop in a month

Correcting posture is a labor-intensive process that is selected individually for each person. That is why it is necessary to know so much more about ways to correct a stooped back.

A slouched back is quite common. It occurs due to weakening of muscles, muscle imbalance And sedentary image life. Most often it develops in adolescence, since it is at this time that sharp growth spurts of the skeleton and the entire body as a whole occur. In the absence of proper care and in conditions of a sedentary lifestyle, the muscles weaken, and the bones seem to fix the bent (or concave) position on a permanent basis.

In the event that the muscles thoracic develop faster than the dorsal ones, then this predominance affects the formation of posture in the first place. Pectoral muscles as if they outweigh and pull the body towards themselves, pushing the neck and shoulders forward.

Also, curvature of the spine can be a consequence of pathologies and diseases. In this case, treatment is a necessary factor, without which the bones and muscles will not be able to function properly.

There are several options for getting rid of stoop, suitable for both stages and advanced conditions. It is best to select treatment with a specialist, since the effect of the technique on the body as a whole depends on the duration and intensity of the course.

For mild stooping, which arises, for example, from a sedentary lifestyle or the habit of walking hunched over, therapeutic exercises, massage and swimming help. With the help of these solutions, the muscles are well strengthened, which allows you to align and fix the correct posture for a long time. Typically, gymnastics is prescribed together with manual therapy (massage), which gives a more significant effect during treatment.

In more protracted cases, physiotherapy and drug therapy are prescribed. In some cases, these options include wearing a special corset. The longer the trip to the doctor drags on, the more the situation with stooping may worsen. That is why contacting a specialist is very important, because treatment methods depend on this, which can vary from swimming and therapeutic exercises, before drug therapy and wearing a corset.

Best case scenario therapeutic exercises are prescribed by a doctor, since treatment methods depend on the cause of the curvature. Strengthening exercises work on the muscles, while stretching works on the skeleton.

A balanced exercise technique affects all parts of the back, which contributes to more correct correction of posture.

Exercises for slouching

Therapeutic exercises can consist of gentle stretching of the spine and exercises that strengthen the muscles and improve the condition of the spine. It is worth remembering that any exercise must begin with a warm-up, since without it the muscles can become overstrained and even sore. To improve posture, the load on bones and muscles should be applied gradually and smoothly.

A good way to get rid of slouching is systematic exercise.

Drug treatment

The use of drugs is resorted to in isolated and most advanced cases. Medicines are used only when a person experiences pain and is unable to tolerate it. Both painkillers and (medicines that reduce skeletal muscle tone) are prescribed.

Straightening your back at home

To straighten your posture, they resort to daily training at home. Such workouts usually consist of exercises, warm-ups and a minimum set of exercises. The workouts consist of exercises for the neck, shoulders and back. In this case, you shouldn’t overexert yourself, so exercises for straightening your back are simple and easy.

Corset selection

A special orthopedic corset is prescribed exclusively by a doctor. Therapeutic belts can be rigid, which is why the patient may feel significant discomfort at first. But don’t be upset, after this the muscles and skeleton get used to it, and the discomfort goes away.

Back corset for stooping

Orthopedic corsets vary in the degree of rigidity and the presence of special magnets on the body of the product. Such magnets have a beneficial effect, promoting the circulatory system and metabolism in the body. Also, magnets relieve pain in the back area.

When choosing a corset, you need to consider its size. Comfort of wearing directly depends on the correct choice of size. If the size is inappropriate and small, the corset will simply put pressure, which will negatively affect your posture. An overly large corset will not have the desired effect and treatment.

Read our separate article about their types, description, cost.

Slouched back - which massage to choose?

Overexertion of muscles significantly affects the spine. This can be corrected with manual therapy (massage). The correct course of massage affects the back properly, which is why the massage should be done by a specialist who knows his business.

The effect of massage is expressed by getting rid of pain and discomfort. Manual therapy greatly facilitates movement and ensures guaranteed relaxation of the skeleton and muscles.

We talk in detail about therapeutic massage for spinal scoliosis in children and adults.

Today, when people spend a lot of time in sitting position and practically do not engage in sports, many have felt what stooping is. It significantly spoils the appearance and can provoke the development of many ailments. This is why many people are interested in information on how to correct stooping. But before you find the answer to this question, you should understand the reasons for the problem.

Who should be afraid of postural distortion?

Nowadays, when people spend a lot of time in front of a computer or TV, work in offices and lead a sedentary lifestyle, their muscles lose their natural strength.

In most cases, poor posture begins to develop in childhood. Many children categorically do not like to do their homework and simply write on their knees, bending their back unnaturally. And if parents do not particularly monitor their student’s discipline and do not control the situation, it worsens, and as a result, scoliosis of varying degrees of severity develops. And in such a state, finding the answer to the question of how to correct a child’s stoop and restore his posture can only be done with the help of qualified specialists.

But even if in childhood a child was constantly monitored and forced to monitor his posture, this does not mean that the problem will not affect him in the future. After all, for an adult, maintaining his physical fitness has the same meaning as for a child. And the absence in life sports loads is the cause of physical inactivity - weakness of the spinal muscles and a host of health problems.

The main causes of stoop in children

Before you understand whether it is possible to correct stoop in a child and how to do it, you should understand the reasons for its appearance. And the best person to handle this task is a doctor. Most often, according to experts, the reasons are insufficient development of the muscle tissue of the back in a state of relaxation.

The second factor that provokes stooping, doctors call the baby’s untrainedness to hold his back in correct position. Experts believe that the third reason why a child’s posture suffers is an abnormal development of the spine. More obvious symptoms of such deviations appear in young patients after 9-10 years of age, and at 5-6 years of age they are perceived by parents as a normal stoop. Your doctor will tell you how to correct such an anomaly at an early stage of development at home.

And the fourth, but no less common cause of stoop, is the lateral curvature of the spine, which in medical practice is called scoliosis.

Is it possible to correct your posture?

To understand how complex the situation is with changes in the spine, you can conduct one simple test yourself. To do this, the patient should lie on a horizontal surface or straighten up in a horizontal position. If the stoop is completely corrected during such attempts or there is a slight distortion of the line of the spine, the condition can still be corrected with the help of muscle tension and constant self-control.

However, when stooping is a long-term problem, and a person is unable to keep the spinal column in the correct position even for a few seconds, the pathology requires the active intervention of specialists. In such situations, only a doctor knows how to correct stooping in an adult or child using special treatment techniques. In addition, particularly severe postural disorders are corrected exclusively through surgical correction techniques.

Correction of mild stoop

If you pay attention to changes in posture immediately and do not put off correcting it until better times, you can cope with the problem yourself. No matter how strange it may sound, discipline and self-control will help with this.

And the first thing a person with crooked posture should do is straighten his back and try to constantly keep his spine in tension. In the first hours and even days you will need to constantly monitor yourself, but later, when the body gets used to correct posture, the problem will disappear by itself. In addition, during the period of struggle with his bad habit- stooping - do not forget about physical exercises that will help strengthen your back muscles.

Which ones can help?

Before correcting stoop, you should make sure that the basis of this condition is not a complex disease of the spine. To do this, it is enough to consult a doctor. And if the cause of the disorder is only incorrect habits and a sedentary lifestyle, you should immediately begin physical exercise.

Let's look at a few of them:

Standing on all fours, we begin to smoothly bend the spine, while simultaneously stretching the body forward. While doing the exercise, try to imagine that you are trying to crawl under a bar or chair. You need to do 5-8 approaches.
Lying on your stomach, you need to gently bend while inhaling with slight tension on the spine. In this case, the head should be thrown back and the body should be supported on the elbows. As you exhale, we return to the starting position. For achievement maximum effect this exercise It is recommended to repeat 7-8 times.
Standing straight, we spread our straight arms to the sides, then slowly try to take them back as far as possible. Repeat 12-14 times.

It is worth noting that the list of exercises that will help strengthen your back muscles and cope with stooping is quite large. And which of them to use to solve problems with posture, everyone can decide on their own or with the help of a professional.

How can swimming help?

Various things can help develop the muscular skeleton and normalize posture. physical exercise and types of sports. But swimming lessons, during which all the muscles of the body are worked out, can do this as quickly as possible and give a person pleasure. Just 2 hours a week of such water procedures will help not only improve your posture, but also give you a boost of vigor and strength.

To achieve the best therapeutic effect experts recommend combining swimming with power loads, according to the 3+1 scheme, where 3 is the number of workouts in the gym, and 1 is an hour-long relaxing water procedure. Using this approach to solving a problem, a person will have beautiful posture within 3-4 weeks, and you will forget about the discomfort and pain in the spine.

How to correct a child's posture?

The baby's spine mainly consists of cartilage tissue, which is why the risk of stooping in children is many times higher than in adults. However, the mobility of the vertebrae is both a minus and a plus for the child’s body. After all, restore the spinal trunk in childhood much easier with manual therapy and gymnastics than in people who have reached the age of twenty.

Before correcting stooping in a teenager or child, the doctor examines his little patient to rule out possible developmental abnormalities or diseases. After this, the patient will be prescribed a course of manual therapy and massages, consisting of 1-3 sessions, which must be alternated with gymnastics to consolidate the therapeutic effect.

And although the problem of correcting posture in children is not as acute as in adults, parents should not rely only on doctors. After completing the course of treatment, responsibility for the health and development of the baby falls entirely on their shoulders. Therefore, in the future, they will need to monitor compliance with all the specialist’s recommendations, discipline the child and introduce him to sports. This is the only way the question of how to correct stooping will not arise again after a certain period of time.

Fighting stoop in adults

There are many methods for treating poor posture in adults, but which of them can completely cope with the problem depends on the severity of the condition.

So, if the column has just begun to develop due to weakening muscle corset, just go in for sports and monitor the position of your back. In more complex cases, when stooping has begun to progress against the background of other spinal diseases, it is necessary to resort to conservative treatment methods and consult a doctor. The specialist will conduct a diagnosis and select the necessary treatment package, which may include exercise therapy, medications, and physiotherapeutic measures.

But if a person is thinking about how to correct a stoop when the changes that have occurred in the spine are already irreversible, it simply cannot be done without surgical intervention.