What is correct posture and is it so important for a modern person who is alien to military bearing and very far from the world of sports or art?
You have probably heard many times that public people have to "keep their backs", control not only words, gestures, but also posture, always remember the correct position of the body.
Many are wondering if it is possible to learn this if mother nature, endowing others with grace and grace of movements, gave you the awkward habit of stooping? Together with estet-portal.com we will learn a few rules on how to stand, sit and walk correctly.
1. Correct posture: what is
2. Impeccable posture: what it looks like
3. Why it is important to maintain correct posture
4. Improving posture: getting used to self-control
5. Exercises to help restore good posture
Correct posture: what is it
Of course, we all remember that as soon as we had to sit for long hours at home, our teachers and parents began to demand that we immediately stop slouching and straighten our backs, fearing that sooner or later, we would not avoid those or other problems with the spine: from poor posture to scoliosis.
It should be noted that modern children have a much harder time than their parents: in addition to lessons (not only at school, but also at home), they are attracted by the world of cartoons, computer games and social networks, which means that instead of movement and sports, the child continues to sit at the table until late at night.
However, adults and well-formed people also do not pay much attention to their posture, exposing their musculoskeletal system to not the most rational loads.
Posture is what experts call the habitual posture of a casually standing person.
With proper posture, the load on the spine is distributed in the most optimal way. This allows us to move easily and gracefully, and most importantly – prevents signs of premature aging: hunched, stooped back and shuffling gait.
Perfect posture: what it looks like
For each person, his posture — this is the same individual feature of the external appearance, as well as the manner of speaking or the habit of squinting. However, it is not good enough, incorrect posture that can be improved, corrected and brought to perfection. There are a number of simple exercises for this, but the most important thing in setting the correct posture – it is constant self-control. You should always remember that it is important to sit straight and when you are walking or standing your shoulders should be relaxed but you should not slouch.
How to check if you have the correct posture or not?
It is very easy to do this: you need to lean your back against the wall, while you must touch the surface at the same time with the back of your head, shoulder blades, buttocks and calves. If you managed to do this without much effort and this position of the body does not cause discomfort, with your posture, at the moment, everything is fine.
A baby taking his first steps leans forward slightly, and an elderly person can very often be distinguished even from a distance by a hunched back.
Of course, since your school days, you remember that with the right posture:
• the body is straight;
• chin slightly raised;
• shoulders are turned and slightly lowered;
• belly tightened.
This position of the body should be given to you without much effort, without causing fatigue, pain and discomfort.
Why is it important to maintain good posture
So, regal, correct posture is, first of all, beautiful. However, it is necessary not only for the impeccability of your appearance. Much more important is the fact that posture, in the most direct way, affects our health.
When we habitually stoop, the useful volume of the lungs decreases, which means that the body receives less oxygen. In addition, disturbances occur in the work of the heart, blood circulation worsens. Is it necessary to say that the habit of sitting, bending over work, inevitably entails a deterioration in well-being and a decrease in working capacity?
Keeping proper posture is important not only for physical but also for psychological health. A bent back and lowered shoulders indicate that you are retreating before the power of adverse circumstances. To resist and fight back, you should straighten up and raise your head. This posture shows that you are full of strength and optimism.
Improving posture: getting used to self-control
So, maintaining correct posture as long as possible is very important, it will help you to be less tired and work more productively, to achieve success in any field.
But how do you get the right posture? To do this, there are two main "tools", the timely use of which allows you to achieve excellent results, almost at any age.
It's about self-control and special exercises. First of all, correct posture is achieved by the habit of adhering to a certain posture, always keeping your back straight – that is why gymnasts and ballerinas are so graceful! It is the habit of controlling the posture, position of the shoulders, back and tilt of the head that allows them to look perfect even in the most ordinary dress or old jeans.
Do you want to work out the right posture? Watch your posture, control your sensations by testing against the wall.
Exercises to help you regain good posture
Of course, in order to always keep straight, one habit is not enough, corrective exercises are also needed. In our article, we will give several exercises that will help your spine to take the most natural position.
Exercising every day is important, but don't overdo it. If you feel a sharp pain in any part of the spine, then stop exercising. Lie down on a hard surface and try to relax completely. If the pain turns into aching and does not go away in a day, then visit a doctor.
Exercise "Giraffe".
1. Stand up straight with your back against the wall. If the lower back does not fit snugly against a vertical surface, it is recommended to slightly bend the legs and push the pelvic region forward. Now very slowly and smoothly we lean forward, starting from the head and rounding the neck. At the end point of the movement, your head should be approximately at the level of your knees. We return to the starting position also gradually, working through all parts of the spine.
Exercise "Incomplete Bridge".
2. To perform the next exercise, you need to lie on the mat, bending your knees, while your feet should rest on the floor. We begin to very slowly raise the back above the floor, but not all at once, but gradually, starting with the study of the sacral spine and ending with the thoracic. Exercise helps restore muscle elasticity and activates blood circulation.
Exercise "Back rolls".
3. Perhaps you have done back rolls before? For the starting position, you need to sit on the floor and group, clasping your knees with your hands. And now we take a deep breath and roll on our back so as to massage the spine. After rolling onto the shoulder blades, we return to the starting position. This exercise helps to restore the mobility of the spine.
Exercise "Frog".
4. The next exercise is also performed from the "lying" position. Raise straight legs vertically, and then we will lower them, trying to get them behind the head. If it is still difficult for you to lower your legs to the floor, use another, higher support. Try to relax the muscles in the shoulder blades and lower back. Happened? Now we return to the starting position.
In our article, we have given exercises, the implementation of which will help correct your posture. However, in order for the posture to remain impeccable, it is necessary to work on strengthening the muscles of the back and abdominals, do not forget about morning exercises or regular workouts. No less effective will be dancing classes or visiting the gym – the main thing is that the loads are commensurate with the state of your health.
Read also: Norbekov's best exercises for all parts of the spine
You may be interested in: Body Gymnastics. Just 3 minutes a day for a perfect figure.
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