Exercise to improve posture is of interest to many people, because a flat back is the key to beauty and grace. In addition, people who keep it straight are certainly not threatened with spinal problems. If you feel a stoop, you must definitely begin to perform a simple set of exercises that will help correct the situation.
Impaired posture
Each exercise to improve posture is aimed at preventing the problems that stoop entails. These include:
- pain in the back;
- osteochondrosis;
- chronic fatigue;
- circulatory problems;
- general malaise;
- compression of the internal organs;
- intervertebral hernia.
In addition to the deteriorations listed above, it is worth mentioning the spoiled appearance of a stooped person. His stomach sticks out and his chest runs out. Fortunately, all this is fixable, but only if the exercises are performed every day.
Keeping your back straight
Before you consider the exercises to improve posture at home, you should familiarize yourself with the rules that will help to always keep the spine in a healthy state. The list of highlights includes:
- Behind a back it is necessary to watch constantly. The spine should be kept level while walking, sitting on a chair or just standing without movements. At the same time, the shoulders should be straightened and lowered down, the stomach tucked up, the chest directed forward.
- When sedentary work is required to take breaks every 30 minutes.
- As a preventative measure, you can spend 20-30 minutes walking with a book on your head.
- When tilting, do not hunch.
- Sleeping is best on a hard mattress.
Exercises
Each exercise to improve posture will be effective, but just one approach per day will not be enough. On classes for the back will take about half an hour. Such an approach will help to see a positive effect after a month.
Below are 20 exercises for a beautiful posture at home. Each of them must be performed for 15-20 repetitions in 1-2 approaches. In one day it is not necessary to do all these exercises at all - you can divide them by 2-3 times and alternate.
Low lunge
The complex of exercises to improve posture must include a low lunge. Thanks to him, each person has the opportunity to feel a truly straight back.
To perform it, you need to take a deep lunge pose, straighten the spine and stretch your arms up, as shown in the photo below. Next, you need to reach up, feeling the tension in the back. In this position, it is necessary to linger at least for 30 seconds, after which change the side and perform all the same actions.
Wall support
Another great exercise to improve posture is performed next to the wall. To do this, you need to stand at a distance of a couple of steps from it, bend over and rest against the surface with outstretched arms. As a result, the body should form an angle of 90 degrees. Gradually you need to lean lower, keeping your back level all the time. At the lowest point should linger for a minute.
"Cat"
The well-known exercise effectively corrects stoop. To perform it, you will need to stand on all fours and rest your palms well on the floor. Then, taking a breath, you need to bend your back, raise your head up and stay in this position for 10 seconds. After exhaling, you need to simultaneously round your back and hold out the same amount of time.
Arms and legs
This exercise has many fans to improve posture at home. It is executed, like the previous one, on all fours. Having risen to the original position, you should raise up the arm and the opposite leg. As a result, the body should form a straight line. In this case, the hand must be stretched forward, but with the heel - back, while lifting both limbs up. In this position, you should hold out for about 30 seconds, after which immediately change the side and repeat.
Foot grip
Without leaving their position standing on all fours, you can perform another exercise. To do this, you will need to raise the opposite limbs again, and then bend the leg and grab it with your hand. In this case, the back should be flat and the thigh parallel to the floor. In this position, it is recommended to stay for 35 seconds, and then repeat the same with the other side.
"Sphinx"
One of the easiest, but most effective exercises to maintain and correct posture is the Sphinx. It is performed from a supine position. Having taken the initial position, it is required to raise the body, bend your arms and rest against the floor with your forearms. In this case, the hips and lower ribs should be on the floor. In the process of execution it is necessary to feel only pleasant tension in the back, but in no case pain. It takes only 40 seconds to stay in the sphinx position.
"Swimmer"
This is one of the best exercises to improve posture. "Swimmer" allows you to strengthen the entire muscle corset and perfectly correct posture. It is done in the supine position. To do this, you will need to tear your shoulders off the surface and simultaneously raise the opposite arm and leg. Holding for 5 seconds, you should change the side. When lifting the upper limbs, do not strain the neck - it should always be relaxed.
Body lift
Without changing the original posture from the previous exercise, you need to perform the lifting of the body. To do this, you need to put your hands behind your head or just bend at the elbows, and then tear off the shoulders, arms and chest from the surface. Head here is not worth throwing back. At the top point, it is recommended to hold out no more than 6 seconds. This exercise is very useful both for correcting stoop and for healthy posture.
"Boat"
This exercise to improve posture for children and adults is performed in the same way as the previous one, lying on your stomach. Here you will need to simultaneously raise straight legs and arms, coupled in the lock at the level of the buttocks. To facilitate lower limbs can be crossed. In the process of doing the exercise, you should try to pull the hips and body up, but leaving the pelvis and stomach on the floor. In the achieved position, you need to stay for 30 seconds, after which you can relax for 10-15 seconds and perform a few more repetitions.
The "boat" is considered one of the most difficult exercises. Therefore, it is better to start it after a few weeks of classes, when this will allow physical capabilities.
Spider pose
A set of exercises to improve posture cannot remain without a spider pose. It is very useful for both women and men. This exercise is performed in the supine position with the legs raised up and bent at right angles, which must be grabbed by the hands of the feet. In this case, the knees, stomach and chest are necessarily torn off the floor. The shoulder blades should be flattened. The pelvis remains pressed to the floor. In the right position, you should hold out for about a minute, but beginners are allowed to halve this time. If the spider’s pose is already very difficult, you can lower the stomach and chest, keeping only shoulders and arms in weight and press the heels to the buttocks.
"Strap"
Another good exercise that not only improves posture, but also strengthens the entire muscle corset. "Planck" can be performed in two versions:
- On the elbows. This option is known to all. To do this, you need to lie on your stomach, and then bend your arms at your elbows and rest against the surface with your forearms and socks, lifting the entire body up. In this static pose, the body should form a single straight line. In this case, the back must be flat, and the knees and stomach are tightened. You also need to control the pelvis so that it does not rise and fall. Hold out in such a bar should be up to a minute.
- On straight arms. The only difference from the previous version of the bar is the emphasis not on the forearm, but on the palm of your hand. Hands should be clearly perpendicular to the floor, and the body still remains taut. In this position, you should also linger for a few seconds (up to a minute).
"Dog face down"
When professionals talk about effective posture exercises, they always mention the dog’s pose, face down. It is often used in fitness, so it is familiar to almost all women. First of all, you need to get on all fours, and then straighten your arms and legs, resting on the floor only with socks and palms. If stretching allows, heels can be lowered. The buttocks should be at the highest point, and the whole body will form a triangle. The head should be lowered, and the neck should be relaxed. If the flexibility is really bad, you are allowed to bend your knees a little. In this position, you need to stay for a minute, and then relax.
Camel Pose
This exercise also has a lot of fans to improve posture at home. It does not require good physical preparation to complete it, but the effect of it can be amazing. Starting position - kneeling. Having accepted it, you should take your shoulders back and bend in the back, touching the heels with your hands. The movement must be carried out not by tipping the head, but by deflection in the lumbar region. It is recommended to stay in this position for a minute.
"Bridge"
Among the exercises to improve posture and strengthen the back, there is always a "Bridge". It is far from every person can fully make it possible, therefore, it is necessary to start with a more lightweight option. It is done from a supine position. The first step is to bend your legs and, resting on the floor with your feet, raise the pelvis as high as possible. At the same time, do not tear off your head and neck to prevent injuries. Hands are recommended to be placed under the basin on the floor and connected to the castle.
When the first option will be given easily, you can move on to the classics. Here it will be necessary to rest not with the neck and head, but with the hands. As a result, the body should form a semicircle. The head must be relaxed, and the stomach is pulled in. In this case, the hands must be made completely straight, as otherwise there is a risk of falling and getting injured. As for the feet, they should be placed as close as possible to each other, but without contact.
Both versions of the bridge should be performed within a minute and a half. You need to go down smoothly, without making sudden movements.
Twisting to the side
Effective exercises for posture at home are also called various twisting for the back. First, consider the option to one side.
Twisting lying on your back is done. In this case, one leg will need to be straightened, and the opposite arm should be folded to the side. The second leg should be bent at a right angle and brought out in front of the first, while lifting and twisting the pelvis. And the opposite hand should be put on the knee. During the exercise, both shoulder blades should lie on the floor. At the same time, tension and tension in the back are well felt, but it should be pleasant, and not painful.
Lingering in a twisting position should be about a minute. After the specified time, you need to change the side and repeat again.
Twisting to the side
In this case, you will need to lie on your stomach. As in the previous exercise, one leg should be straight and the opposite arm should be thrown to the side. After the second leg starts for the first, and after it the body turns, gradually moving on its side. The second hand will need to control the position so as not to fall. The shoulder of the first hand must be pressed to the floor. In the achieved position, it is recommended to hold out for about a couple of minutes. After that, it is allowed to take a 5-second respite, and then repeat all the same actions on the other side.
Twisting back
Having taken the starting position, as in the previous exercise, you should roll on your side so that the lower arm is laid back. Then you need to bend the upper leg, pressing the heel to the buttocks, and grab it with the same hand. The blades should be reduced. In addition, you need to pay special attention to the spine - it should be stretched, but so as not to feel pain.
In this position, you should stay for a couple of minutes. If there is no pain, you can hold out a little longer. Then, you must repeat all the same actions, changing sides.
Baby pose
The pose of a child known since childhood is suitable for all people. Experts strongly recommend that you perform it after each basic exercise to relax. It allows you to relieve stress and pain, as well as tune in to continue training.
To go into the child’s pose, you need to get on all fours, and then lower the buttocks to your knees and stretch your arms forward. The abdomen should press firmly against the knees.
If you want, you can better stretch your back by turning in different directions. The most important thing is to always reach forward with your hands.
It takes at least 30 seconds to hold out in the child’s position, but it is advisable to do this for a minute. If this exercise completes the entire training complex, then it should be done within a few minutes to relax properly.
Lying on the pillows
Completes the list of the most effective exercises to improve posture lying on pillows. For her, she will need to lie on her back, placing pillows under her back and knees so that a deflection forms in the lumbar region. In this position, you need to relax for 10 minutes. If a painful tension is felt in the back, then the pillows should be taken smaller or softer.
If the exercise is used only for prevention, it is better to take pillows with a hard surface. This will help you relax better and test your flexibility. Prepared people will not have pain, but for beginners it is quite possible, so you should start with soft devices.