Equal posture is the basis of a beautiful and slim figure. When a person is slouching, his figure looks ugly. A person with the correct posture looks taller, looks slimmer, more elegant, more confident in himself.
Healthy back
The main rule of a flat back is the maximum preservation of the natural curves of the spine. Good posture means optimal positioning of all parts of the body. It is important to observe the middle ground. Of course, slouching is harmful, but keeping your back too straight is not worth it. In this case, the spine is subjected to almost the same stress. Improper posture quickly becomes a habit. Over time, this leads to chronic stretching or shortening of the muscles and ligaments of the back. As a result, an unsuccessful posture is fixed and more difficult to correct, a curved back is formed.
The word "scoliosis" is so familiar to everyone that many, while determining its presence in a child, do nothing at the same time. At best, they are limited to rare remarks addressed to the adolescent regarding his posture while doing school assignments or sitting at the computer. In fact, scoliosis often leads to serious problems that affect not only the spine, but also all internal organs.
Scoliosis
The word "scoliosis" comes from the Greek - "curvature", and the disease itself is characterized by a curvature of the spine to the right or left. In this case, a turn of the vertebrae occurs, the chest is deformed, and subsequently pathological changes, one way or another, affect the entire musculoskeletal system. In advanced cases, spinal deformity leads not only to posture in the form of a curve of the back, but also to impaired functions of internal organs, and sometimes the spinal cord.
Causes of scoliosis
In most cases, the cause of scoliosis is a violation of the metabolic processes of the connective tissue, to which the bone tissue belongs. The discs between the vertebrae are gradually shifted to the side, and those located above are tilted. The work of the muscles and ligaments that connect them becomes asymmetric, and this in the process of growth of the body leads to twisting of the vertebra.
Since the spinal column is held in a certain position by the muscles and ligaments, the cause of the development of spinal deformity may be the weakness of the muscular system, prolonged exposure to the wrong position during classes at school, at the computer or TV. In this case, the muscles tighten, increase in size and fix it in an abnormal position.
Signs of impaired posture:
- different shoulder height;
- the lower angle of the scapula on one side is higher than the angle of the scapula on the other side;
- arms lowered down form triangles with lateral waistlines, which will be asymmetric in scoliosis, with an even back they are identical.
If a child has at least one of the listed symptoms, you should contact an orthopedist or pediatrician to clarify the diagnosis.
At what age should you take care of your child’s posture?
Experts are sure that from the birth of the baby it is necessary to take care that the baby has an even posture.
While the child is 2-4 years old, it is enough that he is mobile, and parents need to follow these recommendations:
- The baby’s bed should be quite firm to protect the spine from curvature. In the first year of life, the pillow should be small, it may well be replaced by a towel folded several times.
- The best position during sleep is on your back.
- It is important to put the baby on the tummy in a timely manner.
- When carrying the baby in an upright position, it must be held by the back.
- If the baby is trying to sit down, do not encircle it with pillows, as a bent pose increases pressure on the fragile spine.
- Observe his posture, do not allow him to sit for long in one position.
- The table and the chair must necessarily correspond to the height and age of the child. He needs to sit so that his knees are bent at a right angle, and the soles rested on the floor completely. The height of the table should be such that when sitting behind it, your arms will be bent at right angles.
- For students, it is necessary to purchase a backpack to be worn on the back, and not on one shoulder, so the load is distributed evenly, shoulders and back are aligned, providing an even posture.
Types of posture deformation
With impaired posture, deformation of the main physiological bends of the spine can be observed:
- cervical lordosis;
- lumbar lordosis;
- chest kyphosis.
If poor posture is caused by physical inactivity, such as spending hours at a computer or watching TV, back muscles become weaker, leading to degeneration of the vertebral discs.
The following types of posture are distinguished:
- Slouch. In this case, chest kyphosis increases, which leads to the formation of a hump. There is a reduction of the shoulders to the chest, the elevation of the shoulder blades.
- Flat back. Also, this type of posture is called straightened. In this case, all the bends of the spinal column are almost aligned. Taz steps forward.
- A round back is the opposite of a flat back when an increase in thoracic kyphosis occurs. It resembles an arc. The man’s arms hang down, his head comes forward.
What will help maintain proper posture?
Strong, harmonious musculature is important for maintaining even posture and protecting joints. Bad posture and weak muscles every year cause more and more harm to health. It is necessary to give moderate physical activity at least 45 minutes three times a week, including strength and stretching exercises for even posture. Especially useful are such types of activities as Pilates, yoga and dancing:
- Pilates . Accurate, controlled movements strengthen axial muscles, improve coordination and balance muscles.
- Yoga Smooth, stretching yoga movements increase flexibility. Asana is a special yoga exercise that involves the gradual stretching of muscles and ligaments, which increases their blood supply, elasticity and tone.
- Dancing They improve posture, a sense of balance and coordination of movements.
Exercises to strengthen back muscles and improve posture
These exercises for even posture significantly improve the health of the back and internal organs.
- While lying on your stomach, rest your palms under your shoulders and head, touching your forehead with the floor. As you inhale, tensing your back muscles, lift the upper torso. Inhale and exhale 5 times, on the exhale, take the starting position.
- Move your palms a little back - to the level of your chest - and again lift the body. Gently pushing your hands off the floor, bend harder. Inhale - exhale 5 times. On exhalation, return to the starting position.
- Get on all fours. Sit on your heels and bend forward, leaning your forehead against the floor. Stretch your arms forward, inhale / exhale five times. This pose is called the bent embryo pose.
- Stand with your arms hanging freely. Pull your shoulders forward as much as possible, then pull them back further, connecting the shoulder blades. Do slowly in five repetitions.
- Take a standing position, arms hanging freely. Raise your shoulders to your ears, connecting the shoulder blades. Then take them back and lower them. Do not forward raised shoulders forward. Repeat five times.
- Stand straight, feet approximately shoulder-width apart, slightly bent at the knees. Lean forward and grasp a stable support, such as the back of a chair. Bring the pelvis back until you feel a strong pull in the upper back. Having counted to 15, return to the starting position.
- Sit on a chair with your feet on the floor. Lean forward slowly. Stretching your arms between your legs, grasp the legs of the chair. Slowly return to the starting position.
- Put your feet together. Lower your hands in front of you and interlock your fingers. As you inhale, raise your hands above your head, turning your palms up. Turn the case slightly to the right, being careful not to move your pelvis or legs. After 3-4 inhalation and exhalation, turn the body to the left.
- Tilt the housing to the left. At the same time, do not twist your back, do not bend forward and do not lean back. Straighten and make the same inclination to the right. Then stretch your arms up as far as possible, lifting on your socks. Relax back to your starting position. Repeat 20 times.
The choice of simulator
In order to prevent back problems, to eliminate posture defects at an early stage of the disease, home exercise machines for the spine are useful. In special stores there are many options that are conditionally divided into:
- T-bar design;
- block;
- benches for extension;
- The hunchbacks.
The choice of a simulator for the spine depends on the degree and type of posture deformation. For example, “hunchbacks” are an ideal choice for schoolchildren; they help maintain a healthy posture while sitting at a desk, maintain the muscles of the spinal and cervical spine in tone, and strengthen the spine.
Regular physical activity is important at any age, because it brings invaluable benefits to the whole body: strengthens muscles and joints, maintains bone strength, improves posture and coordination of movements.