Royal posture is not just a beautiful characteristic. In addition to aesthetic appeal, a silhouette with a straight back helps a person to forget about a lot of unpleasant and even painful sensations. Correct posture gives a person strength and energy, makes him more confident and successful in society.
Correct and royal posture - what is it?
Posture is called a person’s posture that is familiar to him in a standing position or when walking.
If we are talking about correct posture, then when viewed from behind, the head should be on the same vertical line with the body. The shoulder blades are symmetrical and are pressed to the back, and the shoulders are flush with each other. If you look at the person from the side, then, with proper posture, the bends of his spine should not exceed 3-4 centimeters.
Royal posture must undoubtedly be correct. But one correct setting of the body is not enough. The hallmarks of royal posture and gait are grace, elegance and harmonious movements. A prerequisite for achieving such results is the implementation of special exercises to strengthen the muscular corset, correct imperfections in posture and provide movement flexibility.
The Importance of Proper Posture for the Body
With problems with posture, not only the appearance of the person suffers. A stooped back and a crooked spine can cause many unpleasant sensations and even lead to the development of some diseases.
A curved back is typical for people who spend a long time in a sitting position. Due to the bending of the spine, the condition of its cervical region does not change for the better. Such a change entails a violation of the circulatory system, deterioration of the muscles and ligaments, and, as a result, leads to chronic headaches.
Due to irregularities in the spine, the heart and lungs are the first to suffer. A crooked back can cause a rapid heartbeat and lack of air even with light loads.
The so-called “office syndrome” is also inextricably linked to impaired posture, which equates to lack of sleep and lack of rest. Incorrect position of the spine leads to unbalanced muscle work and, as a result, an additional burden for the body.
Among other unpleasant consequences of poor posture, pain in the back and chest, as well as an increased risk of injuries during sports.
Royal Posture: Beauty Secrets
A straight back, accompanied by ease of movement, can be obtained simply by developing a habit. To do this, monitor the position of the body while walking:
- the gaze should be directed straight, while the head should be held high, without bulging the nose and not protruding the chin forward;
- there is a simple exercise for placing the shoulders on one horizontal line: you should raise the shoulders, take them back, and then lower them;
- chest, abdomen and pelvis should not be protruded.
Posture should not be forgotten while sitting. As with walking, keep your head straight. Crossed arms, elbows and legs apart, folded one on top of another, will prevent the spine from remaining in an even position. The body should be located directly, but such a pose should not hamper movement.
Beautiful posture is inextricably linked to gait. An attractive gait is distinguished by the position of the feet when walking: the socks should be slightly parted, and the heels should be placed as if with each step they fall in one line.
There are several useful habits that will help to restore and maintain the correct position of the back and not think about how to make a royal posture in the future:
- Even a small mirror in the workplace will help control the position of the head and shoulders. It is only necessary to periodically look into it and, if necessary, align posture.
- The loads from the bags and bags should be distributed evenly: the bag in the right hand should weigh about the same as the bag in the left.
- Every hour you need to be distracted from working at a computer. During the break, the muscles of the back, chest and shoulders will be grateful for a light warm-up.
- Using a posture corrector will not affect muscle strengthening, but will help the body "remember" the necessary position.
Pilates
An effective exercise system for royal posture is presented in the Pilates fitness technique. Pilates focuses on the correct respiratory rhythm during training, provides muscle development, improved coordination and posture.
To achieve royal posture, exercises aimed at developing and strengthening the back muscles will be the most effective method. The system includes the following exercises to improve posture:
- In the supine position, arms are extended along the body, legs are bent. On the exhale, the leg straightens and the stomach is pulled in. During the exercise, the legs alternate.
- In the supine position, legs and the arm closest to the floor are extended in line with the body. On inspiration, the upper leg rises, with exhalation, it falls. Exercise is performed on the left and right sides.
- In a sitting position, the legs are apart. Hands stretch forward, followed by the entire body. The position is "fixed" for a few seconds.
- In the supine position, the arms are bent. As you exhale, your arms and shoulders come off the floor, the crown extends forward, the shoulder blades to the lower back. The position is "fixed" for a few seconds.
- In a kneeling position, the back is straightened, the weight is distributed evenly between the knees and palms. On exhalation, the leg is bent back, the toe remains on the floor. Fully straightened, the leg rises, the lower back bends. After returning to the starting position, the exercise is performed on the other leg.
- In the supine position, the hands are located along the torso and slightly spread apart. The hull and hips rise so that a straight line forms between the shoulders and knees. The position is "fixed" for a few seconds.
Yoga
The Indian teaching of yoga also offers exercises - asanas - to strengthen the muscles of the back and correct posture. Yoga asanas are performed at a slow pace, with delays in position.
The starting position of the Warrior's Pose is a straight back, arms are extended along the body, one leg is in front, the other is laid back. On inspiration, the leg bends in front, hands with closed fingers rise and stretch up.
In the lizard pose, one leg is bent and extended with the knee forward, while the heel is under the buttocks. The second leg is stretched back. The back bends, the body extends upward. Then, as you exhale, the body drops to the knee.
The pose of the bridge is performed from a prone position. The knees are bent, hands with clasped fingers wound behind the head. At the same time, arms, body and pelvis rise.
In the pose of the baby in a kneeling position, the back is straightened, arms are extended upward. After a short delay, the buttocks fall on their heels, the body rests on their legs, hands - behind the head on the floor. The body and neck should relax.
Roller Exercises - Fukutsuji Method
The Japanese posture correction technique using a special roller was developed not so long ago - a simple technique for only about 10 years. The main result of its application is the placement of the skeleton in a natural position and alignment of the back. A pleasant surprise from classes will be a decrease in waist sizes.
Exercise is performed while lying on a firm horizontal surface. A tight roller of strictly defined sizes is placed under the lower back so that it lies in the area under the navel. Legs and arms are extended in line with the body and are arranged in a special way. One session lasts no more than 4-5 minutes - during this time the bones and joints are slightly shifted. Therefore, it is advised to perform the exercise and end it with extreme caution.
The author of the exercises is a Fukutsuji doctor with over 20 years of experience with back problems. His name was called the technique.
Graceful posture method
To achieve royal posture, the Japanese method suggests performing an exercise that takes only a few minutes. Daily exercise allows you to improve the condition of the upper back, including working out the arms and shoulder line.
In a standing position, with legs spread shoulder-width apart, hands should be slowly and smoothly raised through the sides until the palms touch. Then the palms are turned and joined hands back sides. To complete the exercise, you need 10 such turns.
Authors technique of Alexandra Bonina
Many specialists in the field of fitness and working with back problems offer their options for sets of exercises for the correct position of the body. One of the most notable techniques is the video program introduced by Alexander Bonin - "Royal Posture". A set of exercises from a fitness trainer of international level and a qualified doctor of exercise therapy helps to get rid of stoop and straighten shoulders at home, as well as restore impaired posture.
The course is based on strengthening the muscles of the back and shoulders, as well as stretching the pectoral muscles. 20-30-minute workouts, performed daily, help restore balance between muscle groups, and as a result, eliminate problems associated with poor posture.