Good posture – a guarantee of not only a beautiful appearance. This, above all, indicates a healthy back, excellent blood circulation and proper breathing. But even if there are no serious reasons to believe that the spine is curved, it is still forced to experience an incredible load every day. This is due to the fact that in modern realities a person stays in one – seated – position, and our main supporting structure of the body certainly needs to relax. Here are some very important exercises to release tension and strengthen your back muscles.
Breathing exercises will help correct posture
Sit on the mat: cross your legs, tighten your stomach, straighten your back, while the shoulder blades should stretch towards each other, and lower your shoulders down, pointing back. This pose is also possible (it will ease the situation somewhat): sit on a folded rug, with your back to the wall. Keeping your back in an absolutely straight position, tighten your stomach and focus on your breathing as much as possible. It is necessary that only the ribs move during inhalation, while the stomach must be motionless. Feel the expansion of the chest with each breath and the fall – on exhalation.
Now, remaining in the original sitting position, divide your breath into 3 sections in your imagination: stomach, ribs, collarbones. With the next breath, the stomach must be inflated, and then expand the lower ribs, and finally – upper ribs and collarbones. Exhaling, also "pass" way from bottom to top: first, the stomach is pulled up, then the ribs are lowered, and at the end – clavicle.
"Down-facing dog" and other shoulder exercises
Sitting in the starting position of the previous exercise or on a chair, slowly rotate your shoulders forward in a circle.
Spread your arms to the sides as wide as possible, but do not turn behind your back, pull your shoulders down, and as you exhale bring them in front of you. Perform the exercise slowly, while stretching your fingers to the sides all the time.
Spread your feet shoulder-width apart, lower your upper body down and fix your hands on the floor. The main installation in this case – how to push off the floor with your hands, while scrolling your shoulders from the neck, pulling your head down, also directing your heels down, try to reach up with your coccyx.
What will happen if you stand in the downward dog pose for 1 minute every day
Correct posture: exercises to straighten the spine
Stand up straight, put your legs together, tighten your hips, pull in your stomach, tailbone "serve" forward. Start the exercise by rotating your shoulders back, as if opening the thoracic region. Breathe deeply, but without bending in the lower back; for this it is necessary to tighten and tighten the stomach.
Sit comfortably on the mat, stretch your legs, pressing them as close as possible to its surface. Your body and legs should form a perfect right angle. Place your hands on the sides of the body with your palms down, as if pushing them off – this position will help keep your back straight and open your chest as much as possible.
"Cat's Backbone" and stretching – your back will thank you
Get on all fours with your palms directly under your shoulders. In turn – up and down – arch your back. It is necessary to start moving from the coccyx. The exercise should be performed at least 10 times.
Lie on your back and place the foot of your left foot on the thigh of your right foot. Then, while directing your left knee outward, pull your thigh towards you. Now do the exercise with the right leg.
No need to despair: remember that a crooked back – not a sentence. Correction of posture will contribute to the above exercises and workouts. You also need to develop a very important and useful habit for the spine, which is to keep your back straight without arching your lower back when sitting. Continuously working on the problem, you will definitely achieve the desired result.
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