A man with a straight back, attracts admiring glances in any company. Exercises for the body at home will help anyone who wants to become the same. Classes will not require large financial costs and hard labor. The secret of good posture lies solely in your desire to achieve perfection.
Bad posture can be a consequence of hereditary diseases or injuries of the spine. But the most common causes of pathology lie in the wrong position back while working, sedentary lifestyle and lack of exercise. At risk are students, schoolchildren, office workers, knowledge workers, seamstresses, professional drivers.
The advantages of proper posture and the method of its verification
The benefits of correct posture are obvious. A straight line of the back, neck and shoulder looks great aesthetically. She speaks not only for physical health, but also for its discipline and ability to work on yourself, respect for yourself and others. Companion flat position of the body is a Royal movement. The perfect back adds confidence and brings additional competitive advantages.
A curved back and when hanging belly or talking about laziness, or complete indifference to the environment. It is not only ugly appearance, but, also, dangerous for health. Even a small curvature of the spine can cause:
- to dangerous pathologies of internal organs;
- respiratory failure;
- slowing down the flow of blood in the limbs;
- hypoxia of the brain tissue;
- to catch the nerve endings.
The correct position of the body and is characterized by a straight position of the body in a vertical plane. The shoulders are at the same level in height, slightly spaced and lowered. On the chest and back can bit to protrude. People can easily straighten your knees without feeling discomfort. When mixing together, they must be completely straight and the knees, heels and hips touch each other.
To check for proper body posture is not very simple method. Need to lean back to the wall and completely straighten up. The feet should be kept together, lower the arms beside the body. My head is pressed to the rear surface, the sight before him.
Someone from the family needs to push his hand between the wall and the lower part of the back. If the palm is free, so the posture is correct. Otherwise, the observed curvature of the spine. Weakened abdominal muscles turn back, not allowing her to straighten up.
Classes for beginners
The correction of the posture of the body begins with the most simple exercises. First you need to learn to sit correctly with a straight back. Charging can be done directly in front of the computer to develop the habit:
- Sitting straight, shoulders pressed together, leaning his chin to his chest. This situation must hold at least 30 seconds.
- With straight arms, do movements with your hands, as when swimming crawl.
- Tilt forward, hugging the ankles with your hands.
To fix the incorrect position of the spine is well suited for practicing with the materials at hand. One of them is performed with the help of a few books. You have to put the head and to go on the opposite wall. The book must not fall. To complicate the exercise, you can go up the stairs.
The correct position of the body training, if you pass the hands behind the various objects. So well developed shoulder and lumbar joints. First, the transmission is left hand over the right shoulder, then the side is changing. This movement should be repeated 15-20 times.
Another exercise is performed while standing. Stand as straight as possible, pulling the top up. Feet together, arms along the body. On the inhale straighten up in the array, as you exhale tilt, with the lower part of the back round. Focus on your breathing. Repeat 10-15 times.
Yoga
Prevention of diseases of the back and back in the correct position of the spine in the early stages of scoliosis is more efficient with the help of yoga. The adherents of this doctrine claim that the person is young and healthy, while bending his spine.
3 consider the most appropriate asanas to relax the back muscles and alleviating the pain:
- "Cat". Simple and very useful exercise. For proper alignment of the asanas, it is recommended to examine her picture. The original position of the body — on all fours. The inhale is a deep trough, on the exhale, round back. Make every 15-20 times.
- Lay face down, knees drawn to the chin, the other leg stretched toe a long time ago. The forehead and palms resting on the floor. The exercise is repeated several times on each side.
- Sitting on his knees, raising his hands. The buttocks down to the heels, and the hands pull forward, gliding across the floor. In this position you need to relax for a few tens of seconds.
Perfect for correction of body posture the following set:
- Lie on your back and pull knees towards chest with hands. Push hip in the abdomen and powerfully exhale. Completely relax, listening to her breathing.
- Starting position lie on your back, feet hip distance apart. Exhale slowly pulling your hands behind your head and rests on your shoulders, lift the pelvis and hips as high as possible.
- On the exhale, lower hips and back to press up the chest. Fully exhaling the air.
- On the inhale, hands go back, and your legs should be folded in right angle. Exhale, again to press her knees towards the chest.
This exercise trains the spine with relaxation of the shoulder girdle. Exercises for beautiful posture is performed 8 times.
The relief of pain in the back and remove the clips to help of this complex:
- Starting position — lying on stomach, elbows of both arms in front of him. Left leg bent at the knee, the same side, it is necessary to have on the back of his leg.
- Stretched backwards, at the same time pulling his leg. Nominate left hand forward. Hold this position 6 breath cycles, then repeat the exercise on the other side.
- Hands clasp behind the ankle on both legs. Snatched from the floor of the chest with the blades together, bend as much as possible. A little swing back and forth in the rhythm of your breathing. Hold the pose for 8 breaths. Then repeat the asana twice.
- Lie on back, press knees and hips to the chest. You can swing from side to side, to remove the tension in the muscles. To clasp your right knee with your right hand and the left — right. Slowly rotate 3 times clockwise and in the opposite direction.
The japanese method
Very interesting way of holding the correction in adults is developed by a Japanese doctor Fukutsuji. It is based on restoring the spine to its anatomically correct position. Japanese specialist said that the acquisition of the erect posture of the body is enough just 5 minutes a day. Exercise is performed with the use of a cushion of towels.
In daily practice one learns to keep the back straight while sitting or while driving. Straightens the spine, posture, gains the confidence. In addition, a lot easier breathing, improved sleep, balanced psyche.
Fukutsuji method consists of the following steps:
- sit on the Mat, the alignment of the feet and the lower part of the back;
- lie on your back, placing a pillow exactly at the level of the navel;
- push the legs about 25 cm, while the thumbs touch each other, but your heels are removed to the sides;
- his hands stretched out behind your head, palms down so that the little fingers touch;
- to be in this position for 5 minutes.
With the emergence of pain classroom time should be reduced, and then increases gradually.
Exercises with a stick
This salad is perfect for everyone, but it is especially popular among women. Classes with projectile led to the tone of the muscles of the back, remove the clips and the alignment of the body. You should start with small loads, gradually increasing them.
Practice used stick a length of 120 cm This size allows you to perform the exercises in all positions: sitting, standing and lying down. Each movement is repeated 10-20 times, depending on the level of training of the person.
Here are the most popular exercises:
- From a standing position, his hands stretched out, holding the shell wide grip. Keeps spinning in different directions, while twisting of the limbs.
- Holding the shell vertically, and through him, performing kicks.
- Holding balance on one leg. The stick is placed on the other. The pose is held for a few seconds and change legs.
- Jumping on one leg through a shell placed in parallel with the floor.
- Starting position — on your knees. Holding raise both hands and draw it in a circle. The movement is carried out only from the side of the body.
- In a standing position and holding a stick behind the head, bending forward. Another option exercise by a shell, fell behind.
- With one blow of the stick in his outstretched hands are jiggling up and down.
- Lie back and hold the projectile in front of him at arm's length. Legs bend and hold under the stick.
Not all exercises need to be implemented immediately. Therefore, they need to learn gradually, moving from simple to complex.
Exercises on the horizontal bar
This shell may be of great benefit to the formation of a beautiful posture. Today the bar is in every Park, in many yards, and everyone can install in your home. Usually those hours 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 such exercises, posture is aligned, and the load on the spine is reduced. It is recommended to hang for 1 minute several times a day, more for the relaxation of the muscles. So the intervertebral discs will fall into place.
If necessary, the exercise can be complicated, the shaking of the legs and the torso. Another option is to mimic the walk, making the appropriate movements of the lower limbs. Osteochondrosis it is recommended to hang up, legs crossed in the ankles. But, in this case before the class, you must consult your doctor.
To strengthen the muscle corset and the formation of a straight back is recommended to do pull-UPS. It is important to perform the movement smoothly, synchronizing with the breath. Control must be strong, the thumb of the hand. Elbows it is recommended to keep parallel to each other.
That way, everyone can pick out the exercises in accordance with the level of training and your own taste. However, before you start exercising should see a list of the contraindications and consult your doctor.