Exercises for posture at home. A set of exercises for the formation and correction of posture

Correct posture is the main guarantee of gaining and maintaining beauty, due to which activity in actions will be increased. And this means that all internal organs will work smoothly, and most importantly, correctly. Any violation of posture will lead to various and quite serious diseases associated with the spine. In this article we will talk about exercises for even posture. Recommended to absolutely everyone!

A set of physical exercises for posture: formation and correction

Many of the people do not even have a clue that the spine also needs constant care. In addition, each person should give their own back the necessary attention. But, as a rule, this begins to happen only when severe pain is felt. But it is this symptom that makes it clear that problem areas already exist, and they need to be cured.

It is worth remembering that the proper functioning of internal organs can only be carried out when the body receives full blood circulation, so even at an early age it is worth considering how to make posture exercise for children become an everyday thing.

If in the process of vital activity only one of the vertebrae is compressed, then the person begins to limp. Due to this, the appearance of the disease will be provoked. Correct posture curve can be at any age. But for this you will have to completely change the basic way of life, as well as completely reconsider your own habits and outlooks on life.

In addition, you will need to use certain exercises necessary for posture at home. At its core, all of these exercises are uncomplicated, so you can do them yourself.

The main causes of incorrect posture formation

Improper posture function is often formed only due to degenerative diseases of the entire spinal column. Often any curvature in the spine can be laid back in childhood. The main problems that provoke the appearance of a disease in the spine:

1. Injury that was received at the time of delivery.
2. Microscopic lesions in the spinal column.
3. Genetic diseases.
4. Obesity.
5. Inconvenient mattress, causing complete discomfort.
6. Labor activities carried out in a sedentary, as well as in an uncomfortable position of the body.
7. Frequent carrying of bags on one shoulder.
8. Inconvenient shoes.
9. Excessive exercise.

Similar violations in children usually occur more often than in adults. The same can be explained by the fact that their vertebral section develops much faster, and after that it is formed only in a certain segment.

In addition, violations in young children can occur due to deformation of cartilage, which are at the level of transformation of cartilage into real bones. But all these factors can be fully subject to possible recovery with the correct setting of posture and taking into account some conditions. That is, almost everyone who has defects in the spine should regularly perform corrective exercises.

How to determine the correct location of the vertebrae

The correctness and beauty of posture, in particular, will play the highest role in human life. Any omission of the shoulder joints, as well as stoop, relaxation of the drooping abdomen - all this will talk about laziness and, of course, about the inability to take care of yourself.

With proper posture, the body and head of a person will be only at one level, that is, vertically. On both sides, the shoulders will be located only at the same height. The shoulder girdle should be slightly deployed. The vertebral system should be curved.

If a person has no problems with posture, then he can straighten his spine with special ease. It is quite easy to identify the distortion of posture. But for this it will be necessary to stand with your back to the wall covering and lean against it. The feet in this case should be brought together and pressed to the floor. Have someone stick their hand between the wall and lower back. If the arm passes freely, then we can assume that the posture in this case is even.

Effects of curvature

If the curvature of the spine is already detected, we recommend that you read the list below, which is a very likely future, if you do not take any action.

Even with a slight curvature of the vertebral system, you can get:

1. A complete change in functional data regarding the diaphragm, after which there may be impairment in breathing.
2. Hemodynamics noticeably worsens.
3. The intensity of blood circulation changes, and in the limbs it decreases markedly.
4. The underlying brain tissue undergoes possible hypoxia.
5. Ligaments in this case are ossified.
6. Muscles will be in tension.
7. Periodic pains occur in the legs, feet, head, as well as throughout the chest.
8. Sleep disturbance occurs.
9. Nerve endings may pinch.
10. Programming of osteochondrosis is manifested.

Exercise list

Physical exercises with improper posture will need to start with the complete strengthening of the spinal system. To do this, you will have to do a whole range of exercises, where both the back muscles and the whole body can be involved.

Exercises to form correct posture:

1. Pushups. Strengthens the entire body, as well as the muscles in the shoulder. Start with two approaches, and each time you should do 15 repetitions.
2. Lie on the floor, and meanwhile, straighten your arms to the sides, then raise your head. At the same time, the socks of the legs will need to be pulled over. In the same position, five approaches will have to be done and all this with a basic interval of 30 seconds.
3. Sit on a chair, put your hands behind your head, and then bend most of the back, and after five seconds you will need to relax.
4. Castle. Stand up straight, get your hands behind your head and then lock yourself in the lock. In a similar position, you will have to strain them, then relax again. Five approaches should be done.
5. Lie on your back and stretch your arms along the body, then raise your shoulders. During the exercise, do not lift your feet off the floor, and do not bend. Hands can hold the torso a little. Perform all these actions while holding your breath. Do 10 times.

The exercises below are already for people who have passed the puberty, but still worry about their posture.

Exercises for the prevention of disorders:

1. Lie on your stomach, wrap your arms around your ankles and then try to tilt your head back to your limbs. The body must be in a state of tension. Hold the position, and then relax. Do at least five times.
2. Lie on your stomach, arms should be straightened along the body, bend your legs and raise them as high as possible. Hold the starting position for a few seconds. Repeat 10 times.

An effective version of gymnastic exercises to correct posture

One of the more effective systems for the spine consists of exercises:

1. Stand upright, then put your feet shoulder width apart, inhaling, lean forward, touch the floor with your fingers and, while exhaling, straighten up.
2. With the same starting position, put your hands on the back of the head, and in the meantime try to take your elbows to the side, bend your chest slightly, and perform circular body turns.
3. While in the starting position, you will need to extend your arms to the sides, inhaling air, turn your body to one side, then take your hands back with a more facilitated deflection of the chest, and when you exhale, you should return to the previous position.

Yoga therapy

All basic positions of the body, as well as physical exercises of yoga will be directed to the active work with the back. Some of them are considered lightweight and simple to execute. Yoga for all novice athletes will consist in the correct sitting, where the performer will be forced to straighten his back. This situation should be commonplace for many.

A simple exercise to correct posture at the workplace:

1. Sit directly, in the meantime, the chin should be lowered to the chest, the shoulder blades should be reduced and then relax.
2. Straighten, then make arbitrary movements with your hands.
3. Stand up straight and reach up.
4. Try to put books on your head and sit down this way or just walk around the room.

Thus, thanks to yoga, your back will gain a better position, and after that it will completely stop bending with incorrect movements.

Yoga for the complete rectification of the entire vertebral system in adolescents

Scoliosis is most common in adolescent children. Parents in this case are often scared and not in vain, since the illness in the neglected version can be life-threatening.

Here are some exercises for posture at home from the arsenal of yoga:

1. Press your whole body from the back of the head to the heels to the floor, after doing a few “steps” with your feet, but try to maintain your position.
2. Make circular movements with your shoulders, and then try to bend to the floor with your hands up. In this case, take a deep breath, and when you exhale, lower them.
3. Lie on your stomach, then raise your arms and legs up.

More complicated exercises are best performed in the presence of a trainer.

Can teenagers go to the gym?

Many experts do not recommend doing heavy sports until the age of 14-16, because until that time, the human body is only just adapting to the external environment. Of course, you can physically load a child up to this age, but no doctor will advise you of this, because serious consequences are possible. It is recommended that a teenager be examined by a specialist, after which his physical education group will be determined.

What will help?

For children, exercises for posture are what they should start their morning with, so if you do not have a home horizontal bar, we strongly recommend that you purchase or do it. The horizontal bar develops many muscle groups, from which not only the posture will be smooth, but also the shoulders are strong.

Gym to help

To fully straighten your own posture at home and for its prevention, you will need to fully strengthen the muscle corset in the back. When training in the gym, you need to take this seriously.

This exercise is performed on a special simulator that will not cause the spine to deform. In this case, lie on your stomach, and put a towel roll under the hips. Stretch your arms in front of you, and as you exhale, lift the upper body. The simulator is adjustable for any height, so you should adjust it for yourself. When doing the exercise, keep your hands behind your head or in front of you, enclosing them in a lock. In order to completely avoid injury during the process, movements must be slowed down.

A set of exercises for posture:

1. Sit on the simulator, fix your legs, and with your hands, pull its handle by the head. It is very important to hold your hands at the same level with the body, and then take them up.
2. Now you have to stretch from the lower block to the lower back in a sitting position. So, for this you need to sit on the simulator, with the help of the legs rest against the bandwagon. In addition, in this condition, the back will need to be held evenly. Pull the block to the waist section, after which you will have to straighten the legs in the knee joints, and when they are straightened, try to stretch forward, but only with the body.

This exercise is suitable for many. It is being made on the Gravitron. Stretch as much as your muscles allow, and you will need to do this strictly according to a specific technique. Do not load yourself and your body with a greater load than it can overpower.

Be careful in the gym.

In no case should you leave a teenager in the gym without supervision, because he can seriously harm himself with excessive load and earn a hernia. Make an appointment only with specialists, they will create a unique technique for preparing the back muscles, namely exercises for correcting posture. This warning applies not only to adolescents, but also to adults overestimating their capabilities.

Also, do not forget about exercises for posture at home, they will certainly help you keep yourself in shape outside the gym, for example, at work, study, etc. The main thing is not to forget that everyday training is the key to success.

Finally

We hope that after reading this article you understand how expensive your health is. Try to spend as much time as possible in the fresh air, to perform exercises for an even posture, because the body is just as adapted for movement as it is for passive pastime at the table.