Formation of correct posture: 7 steps on the way

Формирование правильной осанки: 7 шагов на пути

Beautiful posture, straight back, confident gait – the best decoration of every person. After all, no matter how richly or fashionably he is dressed, stoop and drooping shoulders will spoil the whole impression. And besides, the stoop negatively affects the spine itself, the internal organs. Over time, this threatens with back pain and disease. That is why the formation of the correct posture – guarantee of health for each of us. The foundations of this process are laid in childhood. However, often the habit of slouching passes into adulthood or appears already in adulthood. If you notice that you often slouch or someone made a remark to you about this – it's time to change the situation!

estet-portal.com will tell you about seven steps on the way to a healthy posture.

Step One: Correct Spine Position
Step two: sit properly at the computer
Step Three: Move More
Step Four: Strengthen the Core Muscles
Step Five: "No" too high heels
Step Six: Driving Properly
Step Seven: Try to sleep on your back

Step One: Correct Spine Position

Our spine is best able to withstand static and dynamic loads in a neutral position for it. What does it mean? You should not only slouch, but also arch your back too much. In this case, there will be an uneven distribution of the load on the vertebral discs and its departments, which threatens, at least, with pain.

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Practice your neutral position by standing against a wall. At the same time, the heels, buttocks, shoulder blades and the back of the head should touch it. And you can relax your spine by lying on the floor – stretch your arms and legs, keep your head straight. So useful to lie down after work – both sedentary and associated with physical activity.

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Step two: sit properly at the computer

Many of us work with a computer – and we spend at least 8 hours in a sitting position. And if this is not so, then we are sitting at a home laptop or PC. But you need to work for them correctly, observing some rules. First of all, the laptop or PC screen should be slightly below eye level – but not too low. That is, in order to comfortably perceive information on the screen, you do not need to lower your neck, pull it into your shoulders, hunch over. The computer chair should have a natural deflection in the lumbar region – it will support the spine. Feet should be on the floor, knees bent at 90 degrees. This position will avoid slouching and pain from a long sitting position.

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Step Three: Move More Problems with posture also arise due to a sedentary lifestyle. In this case, the back muscles do not receive the necessary load, as a result of which they weaken and cease to properly support the skeleton.Therefore, every 20 minutes of work, take a break for 5 minutes, which you spend on a small warm-up. Also try to walk more – both weekdays and weekends.The human body is made to move – and if it is deprived of this activity, all systems of the body suffer. It is not for nothing that hypodynamia is called one of the main hidden deadly threats. xxxx>

Step Four: Strengthen the Core Muscles

We have already mentioned above that a sedentary lifestyle negatively affects the state of the muscles. Bad posture – the result of weak back muscles that are simply unable to maintain a level position. Therefore, they need to be strengthened, and this is possible only with the help of sports.

What is better to choose to strengthen the muscular corset of the back? Ballroom dancing is ideal for this purpose. Surely you remember how regal the posture of professional dancers looks. But in order to improve posture, get rid of stoop, it is not necessary to dance for many years. Sign up for the – and dance will help you not only gain health, but also give you a lot of positive emotions.

You can also strengthen your back corset by exercising in the gym. Exercises for the muscles of the back and lower back will help align your posture, strengthen the correct position of the body. main responsible for
human health

Step Five: "No" too high heels

Women often sin by wearing high heels every day – to work, a walk, a date or shopping. Of course, heels make the walk more feminine, visually lengthen the legs. However, they literally cripple the body if they are abused.

Remember that high heels and stilettos – shoes for a solemn, one-time exit. You don't have to wear them every day. And if you don’t like flat shoes, then for an everyday trip to work it’s better to choose a heel no more than 5 cm. A small heel will benefit the legs. heels: choosing between external

effect and health

Step six: drive properly

The driver seems to be on the move anyway. But this cannot be said about his body, which is just practically immobilized, and for a long time. This leads to diseases typical for this profession associated with physical inactivity and blood stasis. Therefore, it is important for representatives of this profession to take into account a number of nuances when arranging their workplace in the cab of a car.

The driver's seat must be equipped with special support for the back. If it is not there, use a pillow, substituting it under the lower back. Also adjust the position of the chair under you: you should not sit far from the steering wheel, otherwise you will constantly reach forward and slouch.