Undoubtedly, one of the main attributes of a person's attractiveness – proudly straightened shoulders and a straight back. It is impossible to look presentable and confident when posture disorders are present. Any person is able to independently correct his back, using special exercises for posture. At the heart of this technique – comprehensive strengthening of the back muscles. The correct curves of the spine can only be created by using a series of specific exercises that purposefully affect the desired areas of the muscles.
Posture exercises to help create the correct curves of the spine
The main cause of bad posture is weak back muscle tone. In order for the muscles to be able to steadfastly hold tension, they must be regularly strengthened with the help of special exercises.
Exercise #1. Elbow to chin pull with expander
Fasten the middle part of the expander's tourniquet in your legs, stepping on it with both feet, and pull the expander to the chin. This posture exercise helps to work out the upper part of the shoulder girdle (anterior and lateral bundles, upper trapezoid, deltoid).
It is important that the exercise is performed smoothly – Avoid sudden hand movements and body tilts. At least 3 approaches should be performed, in each of which – 12-15 reps.
Exercise #2. Horizontal block pull
This posture exercise is similar to the previous one. All movements here are exactly the same as with traction on the lower block. In this case, the main thing is that the main load falls on the muscles of the back, and not on the arms.
First, take your shoulders back, then bring your shoulder blades together and bring your elbows to the body. After you feel the maximum tension in the areas that are being trained, smoothly do the same exercise in the opposite direction. In general, you need to complete 2 sets of 15 exercises.
Exercise #3. Straightening of the body, arms and legs at the same time
With the help of this exercise, not only the latissimus dorsi muscles are worked out, but also the rectifiers of the spine and the gluteal muscles. To achieve the desired effect, such a posture exercise should be performed in 3 sets of 10-12 exercises.
Exercise #4. Incline Dumbbell Raise
During this exercise for posture, the posterior bundles of the deltoid muscle and the interscapular muscles of the back are involved, the main function of which is – elimination of stoop. In total, you need to complete 3 sets of 10-12 repetitions.
This posture exercise must be performed smoothly, it is strongly not recommended to use dumbbell throws.
Exercise #5. Retraction of the arm extended above the head to the side
This posture exercise is similar to the vertical row, but it is somewhat different and allows you to work the latissimus dorsi muscle at an unusual angle. It will be enough to perform 3 sets of 15 reps for each arm.
If the exercise is performed correctly, tension will also be felt in the shoulder blade area, and not just in the shoulder and arm.
This simple set of posture exercises will help strengthen the core muscles that are responsible for creating the curves of the spinal column. Their advantage is that for their implementation you will not need anything other than an expander and dumbbells, so you can create the perfect posture without even leaving your home. In addition, the whole complex takes no more than 30 minutes, and it is enough to do the exercises three times a week.
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