A stooped back can ruin even the most impeccable body proportions. But not only for the sake of beauty, you need to develop and maintain proper posture. This must be done in order to maintain health for many years. Therefore, each person with a similar problem should be interested in the question of how to correct posture.
As you know, posture defects can lead to a number of diseases that worsen the quality of life. This is osteochondrosis of all parts of the spine, leading to pain in the neck, lower back, chest, headaches, intervertebral hernias. The habit of slouching entails impaired breathing, blood circulation and cardiac activity, and also causes fatigue and chronic fatigue.
Where does the stoop come from and how to fix the posture? Spinal curvature begins to form in childhood. This leads to prolonged sitting at the school desk and at the computer in a folded state, uncomfortable furniture in schools and at home, the habit of stooping with high stature and with the desire of girls to hide their growing breasts, early wearing of high-heeled shoes.
The reason for poor posture is diseases associated with curvature of the spine: kyphosis, scoliosis, lordosis. With scoliosis, the spine is curved sideways, with kyphosis, a deflection is formed back in the chest area, with lordosis, the lumbar bends forward.
Stooping occurs if the muscles responsible for good posture are poorly developed. Even if a person tries to keep his back, then weak muscles will not let him do it for a long time, because they will quickly get tired, and besides, pains in joints and muscles will appear. To avoid such consequences, you need to correct posture. Exercises on simulators, Pilates, dancing, yoga - all this has a beneficial effect on maintaining a straight back.
It is easiest to correct posture in childhood, but if you want and perseverance, you can do this as an adult.
If the reason for the stoop is a weak muscle corset, then you can form a straight back using exercises. How to correct posture with exercise? The main condition for success is regularity. Performing exercises from time to time will not lead to the desired result. Exercises aimed at combating stoop should be done every day, and even better - twice a day.
To correct posture, exercises that stretch the muscles, increase the flexibility of the spine and strengthen the muscles of the back, chest and abdominals are used.
Stretching makes the muscles elastic. The following stretching exercises should be performed.
Sitting on his knees, hands to close in the castle behind. Try to raise your arms as high as possible while straining your abdominals. Take a deep breath and hold your breath for a few seconds. As you exhale, lower your head to your chest and relax. Perform 10 times.
Sitting in Turkish, raise your arms folded into the castle over your head as above, palms up, and stretch. When lowering your hands, exhale as much as possible. Perform 10 times.
Exercise, stretching the spine. Lying on his stomach, tear his arms, legs and head off the floor and try to hold as long as possible without touching the floor.
To strengthen the muscles of the back, you can do fairly simple exercises.
Lie on your back, legs bent at the knees are feet on the floor. Tear off the buttocks from the floor to maximum height and hold for about 10 seconds. This exercise can be done in another version: lean on the floor with the back of the head and feet.
Sit on the floor, put your hands on the back of the floor. Raise the pelvis, bend, head back. Hold in this position for a few seconds.
Lie on a soft chair with your stomach down, lower your legs to fasten. Head, shoulders and arms are tilted forward. Slowly raise your head and shoulders while spreading your arms to the sides. Hold this position for about 7 seconds. Exercise can be performed with 3 kg dumbbells.
To correct posture, you can walk and squat with a small load on your head, for example with a book.
For diseases of the spine, posture correction should be carried out under the supervision of a doctor. How to correct posture with curvature of the spine? To do this, carry out a range of activities. Treatment may include special gymnastics, swimming, manual therapy, acupuncture, physiotherapy, massage. Assign wearing corsets, bandages, head holders, orthopedic insoles. Vitamin D is used, calcium preparations, if necessary - analgesics and antispasmodics. In especially severe cases, surgery is performed.