Static will come to the girl, solidity will come to the man. A stooped person always looks tired, unhealthy, insecure. Meanwhile, a flat back is not always a gift of nature. Most often, this is an indicator of the sports past and present. Around the spine there are many small and large muscles, their ability to walk smoothly depends on their tone. It is also important the condition of bone tissue, the absence of curvature and pathology of the vertebrae. The best exercises for posture at home are presented in this article. Provided that they are performed regularly, they will help everyone regain their regal posture.
Common causes of stoop
A modern person from school has to spend a lot of time at his desk. Then he is expected to study at the institute, where he will spend long hours in one position, crouching on projects. Then office work, during the day a person sits at a table, most often hunched over. With this lifestyle, it is obvious that you can not wait for a athletic and athletic physique. The best exercises for posture at home will help fix this.
The most common causes of stoop in men, women, and adolescents:
- sedentary lifestyle;
- being in the same position for several hours in a row;
- the presence of chronic diseases of the spine;
- muscle dystrophy and atrophy;
- long stay in one position (more than six hours a day);
- soft feather bed on which a person sleeps daily (contributes to the development of scoliosis);
- obesity or relatively small excess weight (body mass index above 28 units);
- pregnancy, especially if a woman gained more than ten extra pounds.
Diseases associated with stoop
In some cases, poor posture is not the result of laziness and improper lifestyle, but a consequence of illness.
- Scoliosis is a curvature of the spine. It can be of a mild degree - from one to five degrees, with this diagnosis, not only are allowed, but special exercises for the back are also indicated (physiotherapy exercises). The more serious the stage of scoliosis, the worse the mobility of the spine. The patient often suffers from pain. As a result, it may partially or completely lose mobility.
- Osteochondrosis is a problem with cartilage between the vertebrae. It can also cause atrophy of the back muscles and many concomitant diseases. For treatment at the initial stage, it is necessary to perform physical exercises for good posture, the following are also suitable. In the second and third stages of osteochondrosis of the cervical, thoracic or lumbar spine it is worth refraining from performing weight-bearing exercises.
- Lordosis, spondylosis, and other spinal problems are another common cause of back problems. Exercises for a beautiful posture at home will help. In some cases, such diagnoses bring pain to their owners. In order to choose the optimal set of exercises for a beautiful posture for children and adults with lordosis and spondylosis, an orthopedic consultation is necessary. Exercises with dumbbells and barbell, most likely, will have to be deleted from the list. Most often, they are intensified by pain and can even provoke a worsening of the condition.
Basic principles for performing a workout for even posture
The principles of gymnastics, which should be followed:
- with exacerbation of pain of any intensity, you should interrupt the lesson and lie down for ten to fifteen minutes on a flat floor;
- headache, dizziness, black dots in front of the eyes during exercise for good posture indicate a violation of blood circulation - you should do a light stretch and next time reduce the load;
- if you can’t do the exercises with a dumbbell or barbell, you should not force yourself: it’s easy to tear your back, and it will take months to heal;
- eating is optimal two hours before the start of the workout and three hours after;
- during the lesson you can drink as much clean water as you want;
- it is undesirable to start classes with a bad mood, after a hard day's work, when you want to sleep or you feel excessive hunger;
- you can never neglect a warm-up: this can lead to damage to the joints;
- after the muscle corset of the back is strengthened, one should not forget to keep the back always straight, and the head is raised.
Sample workout plan before exercise for good posture
Do not underestimate the importance of warming up. Hip joints, shoulders and lower back should be stretched. Exercise for good posture for women, men and adolescents can lead to injuries if the joints are not even a little warmed up.
- Feet shoulder width apart. Stretch your arms as high as possible, then bend as low as possible. People with good mobility of the coccyx and sacrum calmly reach the floor with their elbows, while their legs are perfectly straight.
- "Mill" with his hands is done in order to accelerate the pulse and stretch the shoulder joints. Perform for a minute, then accelerating, then slowing down the pace.
- Kicking lunges should be done ten times with the knee back and forth, for a total of forty lunges. At the same time, the back is straight, and the head is raised, the gaze is directed forward.
- Pelvis Spinning: Imagine Lambada Dancing.
- Lateral inclinations should be performed carefully: avoid pain in the lower back.
Description of exercises for posture at home
This list includes the most effective exercises for good posture of those that can be performed at home without the use of power equipment.
- Get up straight. Connect your hands behind and try to raise them as high as possible. In this case, the movements should not be sharp, but springy, light. There may be a slight stretching in the area of the shoulder blades - this is normal. Run at least twenty times.
- Starting position - standing on all fours. Exercise swings with your right hand and left foot up. The limbs should be straight, it is desirable to make movements quite smooth, but springy. Do ten times. Then repeat the same with your left hand and right foot.
- Facing the wall, lean against it with your palms. Bend back as far as the flexibility of the spinal column allows. Do not change the pose for a few seconds. Then stand upright, relax. If such a movement does not cause pain, it is worth repeating it ten to twelve times.
- Cling to a flat wall with your head, shoulder blades and buttocks. This position will ensure a perfectly flat back position. Perform squats alternately 5 times, and then tilt to the right and left (5 times). Return after each tilt to the starting position. The back should always be perfectly straight and firmly pressed against the wall.
- Being facing the floor, you need to rely on hands and socks. The stomach is pulled in, and the back remains straight. It should be delayed in this position for about ten to fifteen seconds. If flexibility and endurance allow a longer time to be in this position - fine, you can increase the period to an acceptable one.
Hitch after training: exercises for stretching the spine
Doing exercises for a beautiful posture has helped hundreds of thousands of people very well. They were able to gain a proud posture and became more attractive to the opposite sex, began to feel better, got rid of manifestations of chronic diseases of the spine.
The hitch after performing a set of exercises allows you to develop flexibility. It is she who gives grace and a peculiar charm, especially to women.
Hitch exercise examples
Simple exercises that help you quickly develop spinal flexibility.
- Stretch as low as possible while keeping your legs straight. A person with medium flexibility should reach out with the fingertips of the floor, with a high - elbows. This is a popular exercise for beautiful posture for children in choreography, in ballet schools.
- Sit on your buttocks, spread your legs as wide as possible. Stretch the tips of the fingers of the left hand to the left foot, and the tips of the right hand to the right. Try to bend the spine as much as possible.
- Lie on your stomach, legs are freely extended and relaxed. To rise on the palms, while the pelvis remains pressed to the floor. This exercise splendidly stretches the spine in a different way than most people are used to. At first, performing this exercise can cause slight pain - you should perform it as carefully as possible.
- Sitting on the buttocks, stretch straight legs forward. Try to reach your feet with your fingertips. In people with good flexibility of the lumbosacral spine, this exercise should work right away. If flexibility is not so good so far, skill will come with time.
Strength training to strengthen your back muscles
Using special equipment - a bar, neck, body bar and dumbbells - is an effective but dangerous method. Yes, strengthening back muscles with weighting is a matter of several months. But with the wrong technique, you can further aggravate the situation with a stoop.
If a person is a beginner in the gym, the exercises should be carried out under the supervision of an experienced trainer. After the correct implementation is perfected, you can proceed to independent studies.
The best exercises for back in the gym
List of the most effective exercises for strengthening the back muscles and gaining a beautiful posture using power equipment.
- Deadlift - exercise number 1 for a strong and beautiful back. Performing it is quite difficult, you can learn the right technique under the supervision of a coach. You can do deadlift on straight legs, you can on slightly bent. This is the best exercise for a beautiful posture in the gym.
- The pull of the upper block behind the head contributes to the development of the trapezius and posterior deltoid muscles, which are just responsible for the beauty of the shoulders and posture.
- Dumbbell stitches to the sides in a standing position - the exercise develops the deltoid muscles of the shoulders and shoulder blades. To begin with, you should limit yourself to dumbbells with a minimum weight of two to three kilograms, since the exercise only seems simple in appearance.
Classes on cardiovascular equipment: benefit or harm?
Training on a treadmill, ellipsoid, jumping rope are athletics. They not only help in building a beautiful posture, but can also make you feel worse if you have chronic diseases of the spine.
If you have a burning desire to do jogging, aerobics and jumping - you can do this after consulting with a sports doctor. But, alas, cardio training is practically useless in achieving a beautiful posture.
Contraindications to exercise
The best exercises in the gym for posture include the use of a bar, neck, dumbbell. Alas, in the presence of some diseases, such training is prohibited:
- scoliosis more than ten degrees;
- late stage osteochondrosis;
- high myopia and other serious eye diseases;
- flat feet of the third degree;
- uncompensated spinal injury;
- serious pathology of the joints and cartilage.
How to resist the development of stoop and poor posture?
It’s always easier from childhood to instill a child with a love of sports, to develop the ability to keep your back straight. Medical advice on how to do this:
- to add to the habit of at least an hour of classes in your favorite sport daily;
- when working at the table every half an hour, take a break;
- never forget the need to keep your back straight;
- boys (if they have a desire) can be practiced in the cadet corps - there they will ensure the availability of military personnel.