By nature, almost everyone has the correct beautiful posture, but not everyone can save it by the end of his life. It is very important. After all, the correct position of the spine affects blood circulation and, as a result, the work of all internal organs and systems, from the head and neck to the lower limbs. How to align your posture at home? This question is asked by many.
How to fix your posture at home: exercises
To maintain and improve health, each person needs to exercise. Now in almost every city there are fitness centers, gyms and physiotherapy exercises based on local clinics.
To keep your body and muscles in good shape, it is not necessary to devote all day to gymnastics. If a person does not play sports professionally, it is enough for him to spend 15 minutes a day on it to look beautiful and feel good. You can perform exercises for posture at home. Everyone will be able to find a minimum of 15-20 free minutes to devote to work on themselves.
To straighten your posture at home with exercise, you can recommend
1. Sit on your heels and keep your back straight, lower your hands to the waist. Lean forward and try to touch the hips with your chest, not allowing yourself to bend your back. Raise the housing. 2. Sitting on your heels, put your hands behind your head. Elbows need to be parted in different directions. Lean forward and stretch your chest toward your hips, and then return to the same position. 3. To do the same inclinations forward, but now put the right hand behind the head, and put the left hand behind the back and place the brush on the lower back. Dilute your elbows to the maximum. Do the same exercise by swapping hands.
Gymnastics Exercise
1. To put a gymnastic stick without weighting on the lumbar region, fixing it in the region of the elbow pits. Pull your forearms forward. It is necessary to lean forward and turn the body to the right as much as possible, and then to the left. Stand up. 2. Transfer the gymnastic stick without weighting to the shoulders, behind the neck. Pull your elbows forward and to the sides. Tilt the case forward and then bend backward. 3. The gym stick remains in the same position. Turn the housing to the right and stretch to the right as much as possible. After that, turn left and also reach the left side. 4. Lower your arms and put the gymnastics stick back behind your back. Tilt the case forward, raising the stick up at that moment. Hold in this position for a few seconds, and then also lower it down, while straightening the case.
Roller Exercises for the Back
These exercises are performed while lying on the stomach, on the roller. It is necessary to fix the legs at the back. It’s convenient to do gymnastics with someone’s help.
1. Put your hands on your belt. To straighten the body, and then return to the supine position, on the roller. 2. Fasten the brushes into the lock and put your hands behind your head, laying on the back of the head. As in the first exercise, it is necessary to raise and lower the body. 3. The hands are locked in the lock and palms outward. Straighten your arms and, stretching forward, also raise and lower the body. 4. It is necessary to put one hand behind the head, and the other on the lower back. It is very important to ensure that the elbows are apart. Lift the body up, trying to maximize muscle tension. When lowering the housing onto the roller, you need to relax. 5. Having risen on the roller, imitate swimming breaststroke.
When performing a specific exercise for posture at home, it is very important to keep your back in a straight position. Gymnastics is done while standing, lying and sitting. Very popular exercises for posture at home using a chair.
A set of exercises on a chair
1. Sit on a chair and bend your knees with your feet resting on your feet. Do not lean on a chair with your back. Keep your back straight and lower your arms along your body. Lean forward without bending your back in the chest area. 2. Turn the case left and right with your hands on your belt.
3. Take a slow deep breath and bend, moving your elbows and head back. Throughout the exhalation, pull your elbows forward, while lowering your head down. The back must be bent with a wheel. 4. Put your hands in the focus at the back or lean your hands on the armrests with your hands. Raise the pelvis and straighten the knees so that the straightened body rests on the feet and hands, bend down and take your head back to feel the muscles of the cervical spine. Sit down in a chair. 5. Extend the legs and keep them on weight. Dilute them to the sides. Hands also straighten and part. Cross arms and legs at the same time, and then also breed them at the same time. During the exercise, you need to feel how the shoulder blades connect.
The benefits of exercise for the body
These exercises for posture at home can be performed both by adults and children of any age. After a few weeks, the general condition of the body improves. Headaches, dizziness pass. A person ceases to feel pain in the lower back and neck. Efficiency increases, and endurance in relation to physical activities increases. Posture becomes beautiful.
Performing exercises for posture at home or in sports centers, each person significantly strengthens his health, thereby increasing the duration and quality of his life.
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