It is no secret to anyone that not only the external attractiveness of a person depends on the correct posture, but also the nature of the functioning of his internal organs. However, one of the most common problems regarding the health status of modern society is a violation of posture. What are the reasons for such a disappointing circumstance, and how to eradicate it?
What is posture?
The simplest definition of the concept presented is the familiar posture of a laid-back person, dependent on factors such as the shape of the spine, the adequacy of physical development (including the muscles of the body), and so on. Undoubtedly, correct posture has a significant aesthetic value, nevertheless, its most important advantage is a significant impact on the physiology of a person, namely on improving his working capacity, as well as improving the functioning of the respiratory and circulatory organs.
It is important to note that this aspect is examined from head to toe. So, with a healthy posture, an absolutely symmetrical arrangement of all parts of the body relative to the spine is observed. As for visual observations, the most informative is the characteristic of the spinal column from absolutely all sides. That is why each person independently has the opportunity to determine the correctness of his own posture by carefully examining himself in front, behind and in profile.
Prevention of Postural Disorders
Support for healthy posture and, if necessary, its correction is carried out through the implementation of comprehensive measures, including:
- rationing of sleep and rest;
- the eradication of bad habits;
- swimming;
- exercises for correct posture.
It should be noted that most often the presence of the presented defect is observed in children and adolescents, which is why posture correction is primarily aimed at the corresponding part of the population. So, of particular importance is the sleeping place of a person. An ideal option in this case is a hard bed. In addition, medical experts recommend sleeping on your back or stomach.
The optimal organization of the day is one of the main elements of the prevention of violations of posture. In accordance with this provision, it is important for each person to set aside a certain time for nutrition, sleep and wakefulness, practice exercises to form correct posture and lead a mobile lifestyle.
It is imperative to abandon bad habits, which, in the first place, should include the incorrect position of the body at the desk or even on the couch. The load on the spinal column is also important, which is why swimming is so welcome.
The main causes of the defect
Initially, it should be noted that the causes of spinal curvature are classified as congenital and acquired. So, the first group includes a violation of adequate intrauterine development, which entails the underdevelopment of the vertebrae or the formation of additional ones.
The number of acquired causes is much wider:
- a variety of diseases (rickets, radiculitis, tuberculosis and others);
- all kinds of injuries (for example, a fracture of the spine);
- incorrect body position due to human physiology (flat feet, unequal leg length, myopia, and so on).
In the modern world, there is a growing trend in the population with posture problems acquired as a result of professional activities. It is easy to guess that we are talking about work in the office, involving a long time at the table. Therefore, company employees, schoolchildren, students and people from other areas need to monitor the position of the body during work, as well as improve the situation in every way: swim, adhere to the daily regimen, perform exercises to develop proper posture, etc.
The consequences of incorrect posture
Often, people make a huge mistake without caring about the condition of the spine, but to lead a healthy lifestyle and exercise regularly for proper posture is not as difficult as restoring what has already been lost. What are the consequences of such a stupid neglect?
Firstly, this should include pronounced pain in the lower back due to frequent muscle tension in the spine.
Secondly, this is a significant violation of the respiratory processes, due to the hollow of the chest and upper body, which directly affects the amount of oxygen absorbed by a person. In addition, the loss of growth is also keeping up with the curvature of the spine, which is caused by the humpback effect.
Often people with poor posture complain of pain in the back and neck, as well as headaches. This is due to the continuous inclination of the head forward, which leads to excessive tension of the spinal and cervical muscles. Naturally, in this situation, the general state of health, as well as the mood of a person, changes for the worse. This indicates an urgent need to change something, namely: enroll in the pool, optimize the regime of the day, regularly perform exercises for proper posture and, of course, keep your back right in the workplace.
Posture Testing
Thanks to modern medical research, each person has the opportunity to independently evaluate their own posture. The easiest way is to stand against the wall so that the feet are in a closed state, ready to touch the plane, and the hands are at the seams.
What follows is the most interesting: if your palm does not fit between the wall and the lower back, then everything is okay with the posture. The palm passing between the presented elements of the experiment indicates an urgent need to perform exercises for correct posture, as well as to adjust the spine by other methods, because the abdominal muscles are extremely weak, which entails the belly pulling the spine forward (in medicine this is called lordosis).
Society should strive for excellence, which is why in the course of the presented test the ideal option for everyone without exception would be the position of the head and body on the same vertical, the extended shoulders at a fixed level, the symmetrical relief of the neck, the standardly reflected physiological curvature of the spine, the inverted abdomen, and the raised chest, and also legs straightened in the knee and hip joints.
Exercises for correct posture: "snake", "kitten", "board"
If the above test shows a disappointing result, immediate action should be taken. It's about physical activity. In general, the set of exercises presented below for the formation of correct posture is advisable even when testing has shown a positive result, because there is no limit to perfection:
- An exercise called "snake" is performed on the mat (like all other elements of the complex) and involves the body position with the stomach down. The elbows should be fixed on the floor, and the hands should be clenched into fists. Next, you need to pull forward on the forearms, while not lifting the body from the floor, after which the elbows move in the same direction and the operation is repeated. In accordance with the above methodology, it is necessary to advance 2-4 meters.
- When performing the exercise, the “kitten” should kneel, and then lower the buttocks on the heels, stretch your arms as much as possible and bend forward. It is advisable to repeat such movements for 3 minutes.
- "Board" is carried out from a position on the stomach. Arms and legs should be extended and torn off the floor, allowing the body to straighten in one line. It is necessary to fix this technique for 15 seconds, and then repeat it 10 times.
Exercises for the formation of correct posture: "boat", "stretching", "rifts"
A “boat” consists of rolling from one position to another. This exercise is similar to the previous one, but its “trick” is additional activity as a result of moving to the plane of the upper and lower parts of the body alternately. The above actions must be continued for three minutes, after which proceed to the next exercise of the complex called “stretching”.
First you need to lie on the floor with your back down, straighten your legs, spread your arms to the sides, bend your left leg and, without bending, smoothly move it to the right. Thus, the lower back and spine should be twisted. It is important to note that during the operation, the shoulders should be pressed to the floor. The presented position is delayed for 10 seconds, and then repeated, but in a different direction.
The next exercise, called rolls, is performed from a sitting position. It is necessary to cross the ankles, pull the knees as close to the body as possible and lower the head so that the chin touches the chest. After fixation, it should be carefully rolled first on the shoulder blades, and then back (and so on 6 times).
Pilates for posture
Physical excellence is a wonderful result of hard work. Thus, only the most motivated can achieve real results in the pursuit of beauty and health. It is important to note that this technology is actively promoted by modern technologies and programs that are relevant in the relevant field.
That is why exercises that develop proper posture today are particularly diverse. In addition, there are many innovative ways to correct spinal problems, including Pilates.
This program allows you to return or improve the degree of flexibility of the body, as well as make the muscles, ligaments and joints young and absolutely healthy. A significant advantage of Pilates is the ability to practice at home. Exercises of the presented complex exclude power stress, which involves complete relaxation of the muscles and bringing them into tone.
It turns out that good health and the preservation of beauty for many years is not only possible, but also very easy.
Yoga for posture
Through medical literature and Internet resources, you can endlessly study which exercises develop the correct posture, however, standard complexes are far from always able to rekindle a person’s sincere interest. That is why eastern practices came to the rescue.
With the regular execution of several asanas, it is quite possible to form an internal corset that can hold the correct posture. Very interesting is the opinion of Eastern healers on this issue. They argue that the wrong position of the spine leads to fat deposits, but rather, this factor suggests a significant slowdown in metabolism. Naturally, it will soon lead to the formation of subcutaneous fat.
One of the most common yoga practices is the plank pose.
- For its implementation it is necessary to sit on bent knees, spread legs a little, rest your hands on the floor, and then move the weight on your hands. It is important to note that the wrist joints must be located exactly under the shoulder.
- You should look in the direction of the floor so that the neck serves as an extension of the back.
- After doing the above, you should try to gradually include the abdominal muscles in the process, not forgetting to eliminate the deflection in the lower back.
- The next step will be the separation of the knees from the floor and fixing on the fingers.
Resting on your hands is not an easy task. This can only be done with a certain body weight. But a worthy alternative to the operation presented is the position of the forearms on the floor, the direction of the fingers away from you and the location of the elbows directly under the shoulder joints. In this case, the back should be absolutely even.
Strength exercises to correct posture
Typically, people use a set of exercises for proper posture or some other in the pursuit of various goals: solving problems with certain areas of the body, improving the general condition of the body, correcting posture. In the latter case, the implementation of strength exercises is an effective option.
A clear advantage of these is the ability to practice at home, however, in fitness centers, you can often find a person involved in sports to eliminate spinal curvature
Exercises for the back (for proper posture) of a strength nature are particularly diverse. The most popular today is the following complex:
- first you need to perform sharp jerks of weight by hand;
- followed by weight lifting in a sitting position and standard emissions.
It is important to note that during the training process, it is advisable to gradually increase the weight of the dumbbells, where the main thing is not to overdo it.
Benefits of Correct Posture
Correct posture is a beautiful easy gait, with a high head and shoulders. As it turned out, once having achieved this, support for muscles and joints should be continued, because staying for a long time in a stationary position, but with good posture, is much worse than moving regularly with a bad one. That is why exercises for correct posture in children and adults are one of the most important nuances of good health and well-being of a person.
Undoubtedly, for the implementation of such simple conditions, the body generously thanks the person. This is manifested:
- in supporting the correct position of bones and joints for extremely effective muscle activity;
- in reducing excessive pressure on the articular surfaces (to avoid arthritis), as well as the load on the ligaments of the joints of the spine;
- in preventing fixation of the spine in an unhealthy position;
- elimination of general fatigue, tension and stiffness.
So, maintaining proper posture solves many problems, opens the way to perfect health and, of course, makes a person many times more beautiful.