Exercises to correct posture.

Often, due to incorrect posture, back pain first occurs, and then other health problems. A slouched person does not look very attractive. Curvature of the spine is associated with loss of muscle tone, because most of us lead a sedentary lifestyle and do not take care of our spine until we feel serious discomfort. Solving a number of problems caused by incorrect posture is quite possible at any age. You just need to choose the right exercises to correct your posture. Which? - read this article...

Stage No. 1. Basic recommendations.

If you are overweight, make every effort to lose those pounds. Diet and fitness will help in this matter. You will reduce the load on your spine, which means it will be easier for you to keep your back straight.

It is very important to find a comfortable position with a straight spine. Stand up straight, look forward (your head should not be lowered or thrown back), straighten your shoulders, pull your stomach in a little. Ideally, in this position you should not feel muscle tension. At first it will be difficult for you to maintain this position, but over time your body will get used to it. A set of exercises and other measures to correct posture will speed up this process.
Take a massage course at least a couple of times a year (about 10-12 sessions per course).




If necessary, purchase an orthopedic device called a posture corrector. If this is not possible, practice with a book for 10-15 minutes every day at home. This is a classic back workout that will also help improve concentration and coordination. Stand with both feet on the floor, straighten up, and place a hardcover book on your head. Just stand there for a couple of minutes, trying not to let the book fall, and then try to walk around the room. The book can be placed on your head while sitting, for example, at the computer.
If you have a sedentary job, be sure to take breaks every 1-2 hours. During them, make circular movements with your head, turns your body, bends - all this will relax your back muscles and your spine.
Invest in a comfortable office chair with back support, and also pay attention to where you sleep. The mattress should be smooth and fairly rigid, the pillow should follow the natural curves. The ideal option is an orthopedic mattress and a corresponding pillow. During the period of posture correction, it is recommended to sleep on your back most of the night.

This set of exercises to correct posture is aimed at toning muscles and improving joint mobility. When selecting training steps, try to keep the sessions simple and as effective as possible. The more difficult you give yourself a task, the faster you will get bored with it, especially if it doesn’t work out or causes discomfort.

1. Several times a day, go to any free wall and lean your back against it. In this case, only the back of the head, shoulder blades, buttocks and heels should touch the surface of the wall. Stand in this position for 3 to 10 minutes each time.
2. Do a warm-up to warm up for the main routine, and then begin posture exercises.
3. Tilt your head to the right, pressing lightly with your right hand. At the same time, place your left hand behind your back. Feel the muscles on the left side of your neck stretch. Do the same in the opposite direction. There are two variations of this exercise: sitting and standing.
   
   
   
   
4. Stand up straight, clasp your hands behind your back. Slowly bend your body forward without bending your legs, and slowly straighten up to the starting position. Repeat at least 10 times.
5. Stand up straight, lower your left arm along your body, and raise your right arm up. Bend your elbows and bring them to your shoulder blades. Try to close your fingers into a lock. Lock in this position for 3-5 seconds, slowly return to the starting position. Repeat in the opposite direction. Do this 5-7 times.
6. While sitting or standing, strain your neck for 3-5 seconds, “retracting” your chin, and then relax. This will help you strengthen the front muscles of your neck and stretch the back ones.
7. Stand with both feet on the floor. Look ahead. Pull your shoulders back and up slightly. The shoulder blades should connect. Keep your muscles tense for 3-4 seconds and then relax. Repeat 10-15 times.
8. Stand up straight, stretch your arms forward. Slowly move your arms out to the sides and back as far as you can. Return to the starting position. Repeat 10-15 times.
9. Do push-ups. Keep your body straight, tensing your back and abdominal muscles.
10. On the horizontal bar, perform pull-ups with a wide grip.
11. Perform rolls. To do this, sit on the floor, group yourself and clasp your knees with your hands, rounding your back. As you exhale, slowly roll back and return to the starting position. This technique not only improves blood circulation in the back, but is also an excellent massage for each vertebra.