As you know, a beautiful posture not only helps to create an image of a self-confident person, but also is the key to the health of the back and internal organs. If you stoop, your eyesight deteriorates, back pains appear, the spine is bent, internal organs are infringed.
Therefore, having a straight back is not a luxury, but a necessity for every person. In order not to face serious violations in the spine with age, it is necessary to take measures to improve posture and monitor the correct position of the back right now.
How to know if you have posture problems
We don't usually notice that our back is in the wrong position until we encounter problems in this area.
Let's first establish what a correct healthy posture should look like so that we know what defects should be paid attention to in the future.
- Sit sideways near the mirror, straighten your back, straighten your chest, and take your shoulders back. Look carefully: if you can draw a conditional straight line from the earlobe to the shoulder, going to the hip, knee and ending with the ankle, then your posture is straight.
- Make sure that the ears are over the shoulders and not over the chest. Don't tilt your head.
- If at this moment the arms hang down on the sides, then you have a good result. If closer to the chest, the posture leaves much to be desired.
Not often, but it happens that an incorrect posture begins to respond with pain in the spine or neck. This is because the pectoral muscles, due to the weakening of the muscular frame of the back, begin to compensate for the load. Accordingly, the posture becomes incorrect, the back muscles are infringed, reminds estet-portal.com, and the body is forced to adapt to this position - the back is rounded.
Usually, we are not accustomed to associate pain in the legs with an incorrect position of the back. However, if the posture is wrong, the legs have to compensate for the load in order to maintain balance. In this case, the load begins to be distributed so that flattening of the foot occurs and flat feet develop. This can respond with pain in the ankles, feet, knees and hips.
Also, the straight position of the back can affect our emotional state. You have probably noticed that often a person shrinks if he is not confident in himself, feels bad or is not satisfied with himself. But as soon as you straighten your shoulders, your confidence increases significantly, your gait becomes more firm, your head rises.
Ways to improve your posture
If you have firmly decided that you need a straight back, and you are experiencing problems with posture, try to remind yourself of this more often. Anything will do: notes to yourself at home and at work, phone reminders, or other incentives.
Yoga is a good way to strengthen your back. Asanas such as Cobra Pose, Child Pose, Mountain Pose can be recommended.
Exercises to stretch your muscles will also benefit your back.
- Pectoral muscle stretch: imagine that you have an object between your shoulder blades, and, connecting them, try to hold it. Hold the position for up to 10 seconds.
- Swirl your shoulders back and forth.
- Work on the chest: take a stick or towel so that your arms can stretch over them shoulder-width apart. Raise and reach your arms as far back as possible. Do the exercise while exhaling, lowering your arms, inhale.
For a flat back, swap out your everyday bag for a backpack. This will evenly distribute the load on the shoulders.
Pay attention to shoes, if you have a wrong foot position, be sure to wear special insoles. Avoid high heels and tight shoes. The heel for a healthy back should be no higher than 2.5 cm.
The correct position at the desk is also an important factor, because you spend the whole day behind it. Keep your feet on the floor, keep your back straight, your neck should not strain.
Even in a state of sleep and rest, you can also influence your posture. Ideal sleeping position: lying on your side, head slightly forward on the pillow, legs at an angle of 30 degrees relative to the body. You can put a pillow between your knees to align your hips. Give up the habit of sleeping on your stomach, it puts a lot of stress on the cervical spine.
If your work involves heavy stress on the back muscles (lifting weights, for example), try to wear a special support belt for the lumbar region of the lower back. You should also carry heavy objects correctly, without leaning forward, but bending your knees.
Should I go to the doctor
If you have back pain, the Egoscue specialist's technique is good. It is they who are engaged in correcting the incorrect position of posture and gait. Focusing on your problems, they will teach you how to stretch your back, select exercises to correct it, to practice at home. The main thing in this technique – eliminate stiffness and stiffness from all areas of the spine. You may need to work with a personal trainer to increase your effectiveness.
Be sure to consult your doctor. You can count on the help of a chiropractor who will tell you exactly which part of the spine requires special attention.
To relieve constant tension from the muscles of the back, use massage sessions. They will not only relax the strained muscles of the stooped back, but will strengthen them.
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