What to do to have a beautiful posture. Effective exercises for beautiful posture at home. Effective posture training for children

Sometimes it seems that only ballerinas, actresses and top models can boast of the correct posture.

We sit from day to day, hunched over with a laptop, we walk hunched over and it is not uncommon for us to have pains in the back and neck.

Let's say the bitter truth: it's all about laziness. It's time to urgently improve and do exercises for a beautiful posture!

Remember: It is not only the back muscles that provide the correct posture. Moreover, the main load to stabilize the spine falls on ... the press (see). It is the muscles of the lower abdomen that form a beautiful posture, allow us to keep our back straight.

Abs - the basis of a beautiful posture

Work on a beautiful posture should start with training the abdominal muscles.

Do simple exercises on all abdominal muscle groups and, under any circumstances, suck in your stomach and try to keep the muscles in a slight tension.

The result will appear immediately: the muscles of the abdomen in tension bring the lower part of the spine into the correct position.

Exercises for correct posture

For correct posture, you need to sit correctly:

Often we sit hunched over with our neck and head pulled into our shoulders ... This position puts an unnecessary load on the cervical spine and leads to its deformation. Simple exercises will help to cope with the problem.

Smooth movements, stretching and static postures help you learn to control your posture and straighten your intervertebral discs. Simple exercises can be performed while sitting at the computer

Lower your chin to your chest, bring your shoulder blades as close to each other as possible. This stretches the cervical spine and relieves tension.

- Place your hands behind your head and lock them. Then, without unclenching your fingers, pull down first your right elbow, then your left. Keep your back and neck straight. Tilt your head in the opposite direction from the movement of your hands. This exercise relieves muscle tension in the upper back and neck. I use it all the time, so it's tested in practice: o)

- Straighten your back and make circular movements with your hands, as if you were swimming in a crawl. By developing your shoulder muscles, you make it easier for them to keep their neck straight. And do not sit on stools: while you are not yet used to keeping your back straight, the lack of support is an additional temptation to slouch.

Stand up straight, lower your arms and slightly move away from the body. Stretch the top of your head up, as if you are about to come off the floor. The chin remains slightly lowered.

In the morning and in the evening, get up in the "hands to feet" position: leaning forward, try to grab your ankles with your hands. This stretches the spine and relieves the so-called "habitual curvature".

Sit sideways in front of the mirror to control your back position. Bend your knees under you, lower your pelvis to your heels. Place your palms on your knees, straighten your back. Try to sit like this for 3-4 minutes. If you do this exercise 2 times a day, gradually the muscles will remember the correct position.

- And, of course, the classics of the genre: wearing a book on your head. The effectiveness of the method is confirmed by the ideal posture of people in India who carry luggage in this way. You will never forget to maintain the correct position, and in addition, you can significantly improve your coordination and concentration. Use the book while sitting and while walking around the house. Be patient and within a week the book will stop falling and no longer cause discomfort.

Swimming for a beautiful posture

In water, our body is "like fluff", so it is easier to control. Therefore, in the summer at the sea or pond, in other seasons in the pool - pay attention to your posture. For correct posture, the best swimming style is on the back: the neck is relaxed, the position is strictly horizontal, while all the muscles of the back work, because they help you keep balance on the water.

But there is no overvoltage either: you can swim at a comfortable pace, speed is not your priority. To avoid swimming too boring, alternate backstroke with active free-style swimming to strengthen both your shoulder muscles and abs. And the result will be - beautiful posture and become a queen!

Yoga exercises for perfect posture

These simple and effective exercises will bring you closer to perfect posture, relieve spinal pain, and strengthen your back muscles.

Exercise 1
Baby pose. Kneel down on the mat. The arms are outstretched, palms facing each other.

Slowly lower your buttocks onto your heels, and extend your arms in front of you. Press your palms to the floor.
When the neck relaxes, return to the starting position.

Do this exercise 6 times.

Exercise 2
Warrior pose. One leg is 3-4 feet in front of the other, arms are on the sides, back is straight.

As we inhale, we bend the leg that is in front. We stretch forward and close our fingers above our head.

Exercise # 3
Lizard pose. We bend one leg in front of us, the second behind you. We rest our hands on the floor, the body stretches up - perpendicular to the floor.

As you exhale, lower the torso to the knee.


Do this exercise 6 times on each leg.

Exercise 4
Bridge pose. We lie on our back, hands in the lock perpendicular to the floor. We stretch our hands to the ceiling, lifting them off the floor.

While inhaling, raise the pelvis from the floor and stretch the pubic bone towards the ceiling. On exhalation, we return to the starting position.

Do this exercise 6 times.

Checking the acquired reflex for posture control

Correct posture: the head should not be down or up. Hold it so that your gaze is directed to the horizon. Pull your chin back a little to give the head the correct position (not tilting forward or backward). Shoulders back. The spine is straightened for maximum height) (imagine your head is suspended from a rope from the ceiling). Pull in your stomach.
It is not recommended to push the chest too far forward, as it looks ugly in profile.

To check the correct posture, lean against a wall with your heels, buttocks, shoulder blades and the back of your head touching it (as shown in the picture). A small gap remains between the lower back and shoulder blades, so that the palm passes.

Get into the ideal body position in front of the mirror. Then move, make any bends and movements. Now return to the starting position again, but without peeping. Check with a mirror: did you manage to keep your posture correctly without it? Congratulations

And finally, an excellent yoga exercise for posture correction! Place your hands behind your back. Fold your palms in a namaste salute. Hold this position for a few seconds. believe me, your back will be grateful to you: o)))

Hello dear readers of my sports blog sportivs. This is Alexander Bely. Warm times are gradually approaching and open T-shirts and T-shirts will replace jackets and sweaters, and in order to look beautiful, you need to prepare for this. Today I would like to touch on the topic of posture exercises at home, thanks to which the stoop will decrease and the back will become smoother.

A woman who has a beautiful, even looks just charming. She is confident and keeps her head straight. Elderly people look much younger and prettier due to the fact that they play sports and have an even posture. Let's find out the correct posture we have or not?

How to check your back

There is an interesting test method that can be used at home, it will help to check a couple of tangent points that are responsible for the health of the back posture.

Correct, healthy posture is expressed by the following factors:

• The head and the spine are in the same position.
• The clavicle line is in a straight position.
• The buttocks are always symmetrically located, the legs are of the same length.
• The feet touch the inner surface.

At the moment, a very common problem in children and adults is a straight back posture. For this, special techniques have been developed that help get rid of this problem, now I will tell you about one of them.

Exercises for straight posture

Before any workout, I recommend doing a warm-up. A good warm-up helps to warm up before exercise, this will prevent various sprains and joints. Before any load, you need to think carefully, because you can only aggravate the situation. You need to increase the load gradually, otherwise you can get a bunch of different complications.

1. One of the simplest and most working exercises for upright posture, which is suitable for both girls and men, is considered to be an exercise using a book.

Starting position: stand against a wall, press your back, it is important that you have several points of contact - feet, spine, gluteal thighs, back of the head.

2. The next exercise will be dumbbell bends. Starting position - feet shoulder-width apart, you should perform the so-called traction so that your shoulder blades touch each other. Do 10-12 reps and so on for 4 sets. For beginners, you can replace the dumbbells with one and a half liter water bottles.

3. Rowing will be a very interesting exercise. Characteristic feature it, like others, is that it can be done at home, lying on the bed. Starting position - lie on your stomach, stretch your arms forward. You should simultaneously lift your arms and legs off the floor and simulate floating movements. I recommend doing 40-50 of these reps.

4. The final exercise in our training is an exercise with a stick on the shoulders. Rotate your torso in different directions, with an even stick on your shoulders. Do 25-30 reps in each direction, in order to achieve maximum effect, the stick should be located below the neck, this will give the maximum bend of the spine.

We have reviewed the most effective exercises for aligning posture, but now I would like to tell you about the primary sources of back problems.

The main causes of curvature of the back

• Overweight.
• Micro trauma of the spine.
• Childbirth trauma.
• Weak muscles of the back frame.
• Excessive physical activity.
• Wearing heels.
• Improper carrying of bags.

If you have complications with posture - do not be sad, because getting rid of such a problem is not very difficult. Now I will give you several recommendations that, I am sure, will be able to motivate you and show a positive result.

1. Everything requires constancy, no lesson at one time will bring you the desired result. Therefore, tune in to regular exercises and do the set of exercises 3-4 times a week. After a while, you can do it every day. It will take you 20 minutes.

2. If the exercises are easy for you, add the number of repetitions. After a while, you will be surprised how easy it is for you to do those 15 repetitions, which at first seemed extremely difficult. Your back and core muscles are strengthening, so I recommend increasing the load, but this must be done wisely.

3. The optimal amount of time you will need to rest is 30 seconds per minute.

4. Watch for correct breathing. As you descend, exhale as you rise to inhale. Proper breathing will help develop your endurance. If this process is disrupted, then you will quickly get tired.

5. The most optimal time for training is morning. The workout will serve as an excellent prevention for the back, as well as a good warm-up before starting the work day.

We have covered the basic concepts, exercises, causes and recommendations that will help get rid of problems with poor posture. See you soon.

Most of the fair sex believe that indicators of visual attractiveness mainly depend on beautiful and fashion clothes, cosmetics and accessories. However, one should not forget that the generally recognized signs of female attractiveness have always been such indicators as a beautiful and slim figure, light gait, etc.

Unfortunately, not all modern girls can boast of their beautiful posture. And this also means that correct and beautiful posture serves not only as an indicator of beauty, but also health.

First of all, with incorrect posture, there is a possibility of developing various diseases spine. This is of great relevance at an early age, when such diseases as kyphosis, scoliosis and kyphoscoliosis appear and further develop in children.

The habit of sitting in the wrong posture, stoop, lack of necessary exercise and physical activity - all this brings such rather unpleasant, although completely curable in childhood diseases.

Moreover, it is especially important in the period of growth when it is most active. This time just coincides with school and university studies, when the child has enough for a long time spend at a desk or desk, computer without proper control over the correct position of his posture.

As a result, the question of how to develop correct and beautiful posture is very important. It matters not only for a woman's appearance, but also for her health.

How is correct posture checked?

The question is whether my posture is correct,. This is usually easy to determine and can be done under normal conditions. It is necessary to do a number of the following actions:

1. Strip to your underwear and stand in front of the mirror in the position in which you are habitually standing. It is very important not to reach up and not try to align on purpose, but to take the position that is usual for you. We turn our attention to the shoulders and hips. Their symmetrical arrangement, without distortions, is the key to correct posture.
2. We stand with our backs to the wall in the same position as before. We observe the position of the body. If the walls touch the back of the head, the back in the place of the shoulder blades, buttocks and heels, then you have the correct posture.

At the same time, it is of great importance that you do not try to deceive yourself, that is, do not deliberately align and tighten, because then it is not possible to see the real state of affairs.

Home posture straightening exercises

If you don't have enough time to be able to go to the fitness room or etc., then there is no need to despair, since there are enough exercises to maintain a beautiful posture.

Moreover, these exercises are easy to carry out at home and using only your own strength, without attracting expensive improvised items.

Let's consider the most of them:

• It is necessary to stand straight, put your feet together. The position of the arms along the body. With a deep breath, raise our hands up, then exhale and bend back. Next, inhale again, but only lean forward and lower our arms along with shoulders and head, rounding our back. The number of repetitions of these exercises is from 5 to 8 times.
• We take a body position on all fours and try to straighten the spine from the neck to the lower back. Further, we bend down as much as possible and hold in this position for several seconds;
• We accept a prone position. We try to stretch our arms along the body. In this position, we lift our legs and head up and strain the back and neck muscles;
• In a standing position, we cock our elbows up and place our palms on the shoulder blades. Next, we try to bring the shoulder blades together, and spread our arms to the sides. Repeat this several times;
• It is necessary to take a small object in the right hand and pass it behind the back to the left hand. It is necessary that the right hand is on top and the left is on the bottom. In this case, the transmission goes over the right shoulder. Next, the same exercise is performed, but only over the left shoulder. We pass the object with our left hand, and we receive it with our right. Repeat the exercise several times;
• We take a small, but tightly bound book. We stand with our back tightly against the wall, while the head, back and heels should touch it. Next, we put the book on our head and try to walk across the room to the opposite side, trying not to hold the book. Wherein

He told how to organize a workspace and what exercises to do to relax your back.

Alexander Evdokimov Osteopath, neurologist

If you have problems with posture, do exercises to strengthen your spine daily

I advise you to work out all the bends of the cervical, thoracic and lumbosacral spine every day. It takes no more than 15 minutes, and with regular exercise, posture will improve within a week.

Exercise 1: Imagine your head moving forward and backward (like a drawer in a closet). The second exercise: lift your chest as if trying to reach the sky. The gaze should also be directed upward. Try to turn your shoulders outward. Third exercise: feet shoulder-width apart, knees slightly bent. Move your pelvis forward and up, then back and up.

All exercises should be done 10-15 times and the warm-up should be completed with a general strengthening of posture. To do this, stand against the wall so that the back of your head, shoulder blades, buttocks, calves and heels touch it. Stand this way for three minutes, and then step back and remember this body position. Try to keep it as long as possible.

Choose the right workout

Dancing (sports and artistic), ballet and gymnastics have a positive effect on posture. Girls who are actively involved in such workouts spend a lot of energy on setting the correct posture.

But there are sports that asymmetrically load the muscles and worsen posture. On an adult with mature muscles and skeleton, the impact will be minimal, so this most often applies to children.

The position of the correct posture is worsened by training, during which the load is transferred to one hand: tennis, throwing sports.

And also exercises, performing which, a person occupies an unnatural position (for example, skaters suffer from this).

Many people believe that swimming has a positive effect on posture. In fact, most athletes (especially girls) have a stoop due to overdevelopment of the muscles involved in rowing.

Sit correctly at the table

Children and adults must comply with the 90-90-90 principle. This means that the angle between the feet and lower leg, lower leg and thigh, thigh and trunk should be 90 degrees. Feet should be firmly on the floor and not dangling in the air.

Work chair

A chair without casters is more stable, so choose without them. The back should reach to the middle of the shoulder blades or higher!

An important condition: the seat must be rigid and parallel to the floor, without leaning forward or backward. This is especially true for those who work while sitting in a chair. In this case, you overextend yourself trying to straighten your back. The chair is not the best the best way for work.

Desktop

Sit the child at the table and ask him to put his hand on his elbow - with his middle finger, he should reach the outer corner of the eye. In this case, the back should be flat!

The table should be at least 1 m long and at least 80 cm wide, the distance to the monitor should be at least 60 cm. Try to choose a table with a matte surface in solid pastel colors. Glossy surfaces can add additional eye strain.

Exercise to relax your back throughout the day

There are some simple universal exercisessuitable for tired moms and those who work in the office. The first is forward bends towards the legs. Perform them at least 60 times per set. If you haven't played sports for a long time, you can start with 30 times.

The second exercise - bends to the side with repetition of 30-40 times. Another way to relax your back is to alternately lift your leg bent at the knee from a standing position (at least 50 movements with each leg).

Finish the warm-up with a circular motion with the pelvis in each direction (50 times). Do the exercises the number of times indicated in the material. Only then will they be effective!

Important: the first 2-3 days of back pain may increase, so do all movements slowly and carefully.

Choose comfortable shoes

Shoes with very high heels cause a shift in the center of gravity. And the person is forced to adjust in order to take a comfortable position: either to straighten too much and at the same time to fall back, or to take a stooped position.

In this case, the muscles of the legs are overstrained and the knees are loaded. By the way, have you noticed that a stooped person most often has a characteristic gait, and he shuffles his legs?

Treat chronic diseases

All acute illnesses unambiguously affect the formation of posture. Conventionally, if you have a stomach ache, it is extremely difficult to maintain a beautiful posture. But most chronic diseases internal organs spoil the correct posture. If a person has gastritis, it is more comfortable for him to bend his back slightly. With osteochondrosis lumbar spine, the person will try to reduce the load by tilting the body back. In general, all diseases of the musculoskeletal system affect the posture position.

Orthopedic mattress

Orthopedic mattresses and pillows are responsible for muscle relaxation. Correct posture, on the other hand, involves tension. There is no direct relationship between the quality of your mattress and your posture. But if you have a good rest, the body recovers overnight, then it will be easier for you to keep your posture.

However, if you have problems with posture, replacing the mattress will not be enough.

Work your abs and strengthen your back muscles

There are many muscles in the body that affect posture. And the abdominal muscles are one of them. They provide support for the organs and shape the correct lumbar curve, giving the pelvic bones a horizontal position.

I also advise you to train deep paravertebral, trapezius, belt, latissimus muscles. At the same time, during each exercise, keep the abdominal muscles in good shape.

Posture exercises can help strengthen your back muscles and lengthen your spine, if repeated regularly. A beautiful posture is not only an aesthetic sight, but also a direct link with the health of the musculoskeletal system. Almost everyone has back problems in the modern world: sedentary work in the office, lack of sports hobbies, chronic fatigue - all this together creates problems.

Special exercises for a beautiful gait and posture will help.
But after all, through simple physical exercises, you can solve this problem once and for all.

Exercise at home

Many people ignore sports training, citing the fact that there is no opportunity or time to visit the gym. A number of exercises have been developed that can be done at home, without the help of a trainer or expensive simulators.

Warming up:

• running in place;
• walking at an accelerated pace.

Stretching:

• sit on the floor with your legs crossed (in Turkish); take your hands into the lock, raising them above you, with your whole body stretching afterwards, up;
• kneel, clasp your hands behind your back and pull up; pull your arms as high as possible.

Basic exercises for beautiful posture at home:

1. Push-up. Take a lying position. Align the body in a straight line, strictly parallel to the floor. Put your hands shoulder-width apart, wrist - fingers forward. While inhaling, gently bending your arms at the elbows, lower yourself so that your chest touches the ground. Without changing position, return to the starting position on exhalation. During the exercise, you need to watch your elbows, do not push them apart. The classic version may not be within the power of people without physical training. To begin with, you can try push-ups, resting not with your feet, but with your knees, or using a bench, fitball.
2. Lie on your stomach. In this position, spread your arms to the sides so that the shoulder blades converge. You can't do it in jerks, smooth movements with breath control are an important part of the workout that will bring results.
3. Lying on your stomach, spread the limbs to the sides (“star”). Raise your legs and arms (at the same time) until the muscles feel tight.
4. Standing straight, feet shoulder-width apart, put your hands behind your back: one from above, from the side of the neck, the other from below, from the waist. Clasp the brushes into the lock, then try to change position.

The complex can be completed with an exercise with a power load, for this you will need dumbbells (the weight varies from the individual degree of physical fitness, it is recommended to start with the smallest ones).

The principle of performing strength exercises: lie on a chair with your stomach so that your head, arms (with clamped weights), legs are lowered. Then slowly raise the body, while simultaneously spreading your arms to the sides. You must also return to the starting position slowly, you cannot sharply relax the body.

At home, you can use plastic bottles filled with water or sandbags instead of dumbbells.

Complex for gait and posture

Posture and gait are closely related.

There are several basic exercises for a beautiful gait and posture that can affect the softness of the step and grace:

1. Stand with your back against the support to touch the back of your head, shoulder blades, buttocks and heels. Normalize breathing (even deep breaths in and out).
2. Walking with an object on your head. Try to hold the book for as long as possible, gradually increasing the time of such walks. Gradually complicate the task: try to do household chores without removing the object, squat, turn your head.
3. Deep plie. Grab a support at chest level. Put your feet together with your heels, unfolding your socks as much as possible. Sit all the way down and straighten back.
4. Barefoot take 5 steps on the heels, then the same amount on toes and the usual step. Alternate steps for a few minutes. When lifting on tiptoes, stretch up to the limit.

Healthy back and majestic posture

Perform each exercise 5-10 times, gradually increasing the number:

1. Lie on a hard surface, spread your arms to the sides. Raise your head, at the same time pull the socks towards you, freeze in this position for 5-10 seconds, slowly relax.
2. Sit on a chair, put your hands behind your head, bend in the lower back and freeze for 5 seconds, keeping the muscles tense.
3. Get on your knees, grab the support and bend as much as possible, holding for 10 seconds.
4. Lie on your stomach, grab your ankles and bend your lower back to the limit. Freeze for 3-5 seconds without relaxing the muscles.
5. Roll over onto your back, bend your legs at the knee joints and pull your stomach up, bending the body in the lower back. Keeping emphasis on the head and arms, linger for a few seconds.

Useful video on the topic

Unique ballet exercises

Ballerinas have a bearing and grace that absolutely everyone stares at.

Systematic training with exercises related to ballet will make your back straight and your gait flying:

1. Head and neck: stretch the neck as much as possible, contracting the muscles of the right and left parts in turn, turn the head to the sides. Lift your face up, strain your pectoral muscles.
2. Back. The basic rule is to keep your back straight. Turn to face the support, fix your hands on the crossbar at chest level, lower your shoulders, draw in your stomach and tighten your buttocks. The correctness of the position is easy to determine: you need to release the support and raise one leg - the balance of the body should not be disturbed.
3. Joint performance of exercises 1 and 2.
4. Exercise 3 complicate: take turns taking your legs to the sides, transferring the weight to one leg. Retract the limb smoothly, not with a jerk or swing.
5. Raising to high half-toes. Position: heels together, toes apart. We do it smoothly.
6. Squat. Facing the support, distribute the center of gravity evenly, feet - as in the previous exercise. Perform the squat slowly, reaching the lowest point, do not stop, but rise to the starting position. Execution consists of one continuous movement.
7. Throwing out legs with a push to an accessible height. At the same time, do not allow the back to be relaxed.