A series of exercises designed to restore posture erect

A man with a straight back attracts admiring glances in any company. Exercises posture at home help to any person who wants to become the same. The Classes do not involve large financial costs and hard work. The secret of good posture lies solely in his desire to achieve perfection.

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Poor posture can be the consequence of hereditary diseases or injuries of the spine. But more often the causes of the disease are in the wrong position again while working, sedentary lifestyle and lack of exercise. At risk are students, schoolchildren, office workers, knowledge workers, seamstresses, drivers professional.

The advantages of proper posture and the method of its verification

The benefits of correct posture are obvious. Straight line of the back, neck and shoulder looks great aesthetically. She speaks not only about physical health, but also about their discipline and the capacity to work on themselves, respect for themselves and others. Roommate position is a Royal way. The perfect back adds confidence and brings additional competitive advantages.

A curved back and when hanging belly or talk about the laziness, or complete indifference of the environment. It is not only ugly looking, but also dangerous to health. Even a slight curvature of the spine can cause:

  • to dangerous pathologies of internal organs;
  • respiratory insufficiency;
  • the slowing of blood flow to the extremities;
  • hypoxia of brain tissue;
  • to catch the nerve endings.

Correct posture is characterized by a straight position of the body in the vertical plane. The shoulders are at the same level in height, slightly deployed and lowered. Chest and back can bit to protrude. People can easily stretch the knees without feeling discomfort. When the mixture together, they must be completely straight and the knees, heels and hips touch each other.

To check the correct position there is a very simple method. You have to support the wall and completely sorted. The feet should be kept together, hands lowered along the body. My head is pressed to the back of the surface, the eyes in front of him.

Someone in the family who needs to push his hand between the wall and the bottom of the back. If the palm is free, so that the posture is correct. Otherwise, the proof of the curvature of the spine. Weakness of the abdominal muscles swing the back back, not allowing him to straighten up.

Classes for beginners

The posture correction starts with the most simple exercises. In the first place, we must learn to sit correctly with a straight back. The loading can be done directly in front of the computer to develop the habit:

  1. Sit straight, shoulders pressed together, leaning the chin on the chest. This situation must hold at least 30 seconds.
  2. With a straight back make movements with the hands, as when swimming front crawl.
  3. Lean forward, hugging the ankles with the hands.

To correct the bad position of the spine is very suitable exercise materials at hand. One of them is done with the help of several books. You should put them on the head and go in front of the wall. The book must not fall. To complicate the exercise, you can walk up the stairs.

Correct posture training, if you pass the hands behind the various items. Therefore, a good development of shoulder and lumbar joints. First, that the transmission of the left hand on right shoulder, then the side is changing. This movement should be repeated 15-20 times.

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Another exercise is done while standing. Stand as straight as possible, pulling to the top. Feet together, hands beside the body. On the inhale stretch up in the chain, as you exhale tilt, making the lower back round. Focus on your breathing. Repeat 10-15 times.

Yoga

Prevention of diseases of the back and restore the correct position of the spine in the early stages of scoliosis is effective with the help of yoga. The followers of this doctrine assert that the person is young and healthy, while the bending of your spine.

3 we consider the most appropriate asanas to relax the back muscles and alleviate the pain:

  1. "Cat". Simple and very useful exercise. For the correct alignment of the asanas is recommended to examine your photo. The original position of the body — at four. The inhale is a deep valley, on the exhale, round the back. Make every 15-20 times.
  2. Put face down, knees drawn to the chin, the other leg stretched face makes. The forehead and the palms resting on the ground. The exercise is repeated several times on each side.
  3. Sitting on his knees, raising his hands. The buttocks down on the heels, and the hands move forward, sliding across the floor. In this place you need to relax for a few tens of seconds.
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Perfect for the correctness of the position, the following set:

  1. Lie down on your back and pull your knees to your chest with your hands. Push hip in the abdomen and powerfully exhale. Completely relax, listening to her breathing.
  2. Initial position — lying on your back, feet hip distance apart. Exhale slowly pulling your hands behind your head and resting on the shoulders, lift the pelvis and hips as high as possible.
  3. On the exhale, lower hips and back to the press up to his chest. Fully exhale air.
  4. In the buttocks, the hands go back, and the legs need to be built in a right angle. Exhale, and again in the press the knees to the chest.

This exercise trains the spine to relaxation of the shoulder girdle. Exercises for a beautiful posture are performed 8 times.

Relieve back pain and remove the clips to help in this complex:

  1. Initial position — lying on his stomach, the forearms of the two hands in front of him. To the left of the leg bent at the knee, on the same hand it is necessary to grab the back of your foot.
  2. Stretched backwards, at the same time pulling the leg. Nominate left hand forward. Keep this position 6 breath cycles, then repeat the exercise on the other side.
  3. Hands clasp behind the ankle of both legs. Shot of the floor of the chest and bring the blades together, bend as much as possible. Slightly swing back and forth in the rhythm of the breath. Hold the pose for 8 breaths. Then repeat the asana twice.
  4. Lying on back, press knees and hips to your chest. You can swing from side to side, the elimination of tension in the muscles. To clasp your right knee with the right hand and the left of the left. Slowly rotate 3 times clockwise and in the opposite direction.
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Japanese method

Very interesting way of posture correction in adults developed by the Japanese doctor Fukutsuji. It is based on the return of the spine to its anatomically correct position. Japanese specialist said that the acquisition of erect posture is enough just 5 minutes a day. The exercise is performed using a pad of towels.

In daily practice you learn to keep your back straight while sitting or driving. Straightens the spine, the march gains confidence. In addition, much easier breathing, improved sleep, balanced psyche.

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Fukutsuji the method comprises the following steps:

  • sit on the Mat, the alignment of the legs, and the lower part of the back;
  • lie down on your back, placing a pillow exactly on the level of the navel;
  • push the legs about 25 cm, while the thumbs touch each other, but your heels are withdrawn by the parties;
  • arms stretched out behind your head palms down so that the little fingers touch;
  • to be in this position for 5 minutes.

With the appearance of the pain of the classroom time should be reduced, and then gradually increase.

Exercises with a stick

This gym is perfect for everyone, but is especially popular among women. Classes with projectile lead to tone the muscles of the back, remove the clamps and align posture. You should start with small loads, gradually increasing them.

In practice, we use the pencil length of 120 cm This size allows you to perform exercises in all positions: sitting, standing, and sitting. Each movement is repeated 10-20 times, depending on the level of training of the person.

Here are the most popular exercises:

  1. From a standing position, arms stretched out, holding the shell of a great grip. Stick spinning in different directions, until the twisting of the limbs.
  2. The celebration of the shell in the vertical, and through him, the realization kicking.
  3. Maintaining balance on one leg. The stick is located on top of the other. The posture is maintained for a few seconds and change legs.
  4. Jump on one foot through a shell mounted parallel to the floor.
  5. Starting position — on his knees. Stick up the two hands and draw it circle. The movement is done only by the body.
  6. In a standing position and holding a stick behind the head, are bending forward. Another option exercise of the shell, dropped behind.
  7. With a push of the stick in their hands outstretched are jiggling up and down.
  8. New and keep the projectile in front with the arm extended. The bend your legs and keep them under the stick.
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Not all the exercises will take place immediately. Therefore, they have to learn gradually, moving from simple to complex.

Exercises on the horizontal bar

This shell can be of great benefit for the formation of a beautiful posture. Today the bar in any Park, to many meters, and any person can install it at home. Normally these classes are addicted to men, but the basic exercises are very helpful and the girls.

The main exercise for the back is a normal vis on the crossbar. Through these exercises, the posture is aligned, and the load on the spine is reduced. It is advisable to hang for 1 minute several times a day, plus relaxing the muscles. So the intervertebral discs will fall into place.

If necessary, the exercise can be tricky, moving the legs and the torso. Another option is to mimic the foot, making the appropriate movements of the lower limbs. Osteochondrosis it is recommended to pass the time, legs crossed at the ankles. But in this case, before the class, you should consult with your doctor.

To strengthen the muscle corset and the formation of the straight back is recommended to do pull-UPS. It is important to perform the movement without problems, sync it with your breathing. The grip must be strong, thumb, on the other side. Elbows it is advisable to keep parallel to the other.

Therefore, everyone can choose exercises according to the level of training and your own taste. However, before you start exercising, you should see a list of the contraindications and consult your doctor.