Back hurts, neck aches, buzzing in head and ears – these are the first symptoms that should disturb your attention in order to look at yourself from the outside. The mirror will tell the whole truth about your appearance: whether the figure is slender, what is the gait, whether the back is even. And then you will see that the mirror will not let you lie: the figure wants the best, the gait is flabby, and the back is stooped. Do not want to put up with this state of affairs? We advise you to resort to self-control and general recommendations of the specialists who developed the – exercises for correct posture.
Tips on how to learn to sit upright and walk
It is always difficult to keep a straight back, because the habit of slouching grows so tightly into our consciousness that one day of struggle is not enough. You can work on the position of the body for a long time and hard, and doing exercises for correct posture every day after a month of effort will become easier and even more interesting. After all, the simplicity of movements allows you to perform them even in the morning, without getting out of bed, in pajamas. The formation of correct posture depends on the degree of flexibility of the spine and strengthening the muscles of the back and abs. Fitness trainers recommend:
- to develop or correct posture should begin with training the muscles of the back and abs so as not to overstrain the spine;
- you can motivate yourself to do the exercises with a mirror – you should just always look at yourself in the mirror when you walk, sit, watch TV, have dinner. Your habit will show problems, you just have to make efforts to eliminate them;
- to achieve the result and allow the spine and muscles to gradually get used to the correct posture, try to constantly control yourself and take a straight back position as soon as you remember your posture;
- if possible, to strengthen the spinal muscles and develop the press, you can go swimming or yoga. Swimming will unload the spine, it is best to swim on your back. In the practice of yoga, there are a lot of exercises aimed at working with the back.
10 exercises for correct posture at home
Exercise #1
Without getting out of bed, take the position – lying on the stomach, arms bent at the elbows, parallel to the body. Slowly rise on your hands while not tearing off the pelvis on the bed, straighten your arms completely, tilt your head back. Repeat about 5-6 times. Then rest.
Exercise #2
Remaining in the prone position, spread your legs apart, put your socks back. Hands are straight, the pelvis is not torn off the bed. Perform head turns first in one direction, then in the other, trying to see your legs.
Exercise #3
Get on all fours and do one of the yoga exercises. We bend the back as much as possible, lean the head back, do not pinch the shoulders. Then we straighten the back, the head looks down. Do this exercise 4 times.
Exercise #4
The following exercises will require you to get out of bed and walk up to a wall. Lean your shoulders, head, buttocks and heels against the wall, straighten up, draw in your stomach and stand for about 5-10 minutes.
Exercise #5
Turn your face to the wall, step back one step, lean your palms against the wall, put your feet shoulder-width apart. Tilt your head back and arch your back. Repeat 5 times.
Exercise #6
Standing straight, the stomach is pulled in, raise your arms above your head, make a lock. We begin to bend the back, first back, then forward, holding straight arms above the head. Repeat exercise 8 times.
Exercise #7
Stretching exercises for correct posture. Sit on the floor and kneel. Lower the buttocks on the heels, put the outstretched hands with palms down on the floor, press the forehead against the floor so that the spine is aligned. Be in this position for several minutes and take the starting position – sitting on my knees.
Exercise #8
Assume – sitting on one leg, bent at the knee, and straighten the other and take it back. Hands are straight, rest on the floor with fingers. Try to stretch your spine up. Then, bending the legs, we lower ourselves to the bent knee, pressing the head to the floor with the forehead and bridge of the nose. Repeat movement 5 times.
Exercise #9
Assume – lying on the floor, bend your legs at the knees. Clasp your hands in the lock and align above the chest. We try to raise our hands. Raise the pelvis as high as possible, and stretch up. Remain in this position for several minutes, then lower the pelvis to the floor, repeat 7 times.
Exercise #10
This exercise can be done even in the office. Sit up straight, put a book on your head. You can do squats with a book on your head, you can walk around the room or sit.
Such movements will gradually bring the spine back to normal, the bones will get used to being straight, and the muscles will not strain with an even posture.
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