How to make beautiful posture at home. How to achieve correct posture. Contraindications to posture exercises

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Don't try to change yourself overnight. Start small. It takes years to develop good posture. But there are ways to correct it.

website I have prepared a special article for this. Straighten your back and let's get started!

One of the most important aspects of good posture is internal control. Imagine that a strong thread is stretched from the back of your head to your tailbone, and do not let go of this thought. This visualization technique effectively adjusts to correct posture.

Your body weight should be evenly distributed on both legs, so always pull your stomach in. If this doesn’t quite work out for you, then try practicing the “vacuum” exercise: take a lying position or on all fours, exhale sharply through your mouth and hold your breath. At the same time as you exhale, pull your stomach in as much as possible, freeze for 15 seconds, then slowly relax your muscles. Catch your breath and repeat again.
No matter what you do, your back should be straight. To take the correct position, you need to stand for a couple of minutes, pressing the back of your head, calves, buttocks and the entire plane of your shoulder blades against the wall. This exercise promotes a sense of balance in the body.

The most effective way to correct posture is swimming, because it uses all the muscles of the back, abs and arms. Thanks to this, the muscle corset is strengthened, and therefore the back becomes straighter.
It is also very important to maintain correct posture while driving. Adjust the seat so that you can comfortably reach the pedals without bending over: lean your neck and the back of your head against the headrest, and your back against the back of the seat.

Being a “star” in bed is, of course, good, but it is far from being the ideal sleeping position. It is better to sleep on your side with your legs slightly bent, as this position protects the spine from stress and deformation and is the healthiest for it. This pose also helps prevent snoring and makes breathing easier.

Yoga classes will be very useful. They relax the body, every muscle of the body, including the spine. Straightening the spine with the help of yoga is quite easy, and it also helps you relax and always be in a great mood.
Start your day with straight posture. When you get out of bed, stretch and then force your back into the correct position. The right start to the day is the first step to a straight back.
If possible, cook while seated rather than leaning over the table.

If your activity requires you to be on your feet constantly, try to sit every two hours for at least a few minutes to give your lower back rest.
Try sitting on the edge of a chair and then relaxing your back. Happened? Hardly. A great way to self-control.
The correct height for an ironing board is 10-15 cm from your elbow, so position it that way.

A cat stretch will help you relax your back - rest your knees and palms on the floor, arch your back upward, trying to reach your chin to your chest. Then, on the contrary, bend it, bringing your shoulder blades together, lifting your chin up. Repeat the exercise 10 times and relief will come.
Instead of tilting your head toward your smartphone, raise it to eye level. This will reduce the strain and pressure on the cervical spine.
In the store, it is better to take 2 bags instead of one and distribute the products evenly among them.

Beauty requires sacrifice, but you don't have to spend all day in heels. Bring comfortable, replaceable shoes with you so you can change your shoes at any time.
Life hack from models: carry books on your head. Take a thick and wide book, put it on your head and try to walk without dropping it. Such a fashion show must be performed regularly. This improves not only your posture, but also your gait.
Most often, we carry a bag on the same shoulder for many years. This also causes a curvature of the spine, so don't forget to change your shoulder.

Set an alarm or reminder on your phone for every hour called “Keep your back straight.”
Do not be shy! Often the reason for slouching is that we lack self-confidence. It’s easier to hide in an imaginary shell, like a turtle, press your shoulders into your head and try not to attract unnecessary attention to yourself.
But it is a proud, straight posture, a look with a slight challenge and absolute confidence in your own movements that will not allow people to notice a crease in your stockings, an old handbag, being “too” tall or... what else have you come up with?

Illustrators: Daniil Shubin and Yekaterina Ragozina especially for website

It happens that you are walking down the street and notice a girl who is not walking, but literally flying, her flexible and graceful figure evokes pleasant admiration, and her light movements are simply mesmerizing.

Unfortunately, it is now very rare to find such girls or women; they are practically like an endangered species. The modern pace of life, the lack of desire among girls to play sports, a sedentary lifestyle - all this leads to not very cheerful consequences, which have a common name - curvature of the spine.

It was not for nothing that the sages of Ancient China called the human spine the tree of life, because the health of the entire human body as a whole depends on its condition.

A beautiful visual figure is not the only pleasant addition; if you do not monitor the health of your spine, then, subsequently, you may encounter problems such as the development of scoliosis, kyphosis, which, in turn, lead to serious diseases of the liver, stomach, and everything gets worse chronic pathologies.

A person whose spinal curvature progresses may often experience dizziness and increased fatigue.

How does stoop appear?

Indeed, why not just walk smoothly and beautifully all the time, is it really difficult? Beautiful posture in a girl or woman should be the same integral attribute as, for example, well-groomed hair or perfect hair. It turns out that everything is not so simple.

The reasons for stooping in modern women are the simplest; in fact, we not only do not know how to walk correctly, but even sit correctly!

Constantly working at a computer, driving a car, studying at school or university - all this forces a person to spend most of his life sitting, without even knowing what kind of load we put on the muscles of our poor back. And if we do this incorrectly, then this is a direct road to serious distortions and violations.

By the way, another common cause of all sorts of problems with the spine is complexes among tall ladies; they involuntarily try to decrease in size, constantly bending their back slightly.

As a result, it becomes a habit, and then a disease. So having back problems is also a psychological aspect that needs to be addressed at a different level.

Please note that all the models who walk on the world's catwalks are tall, because it is much easier for such girls to visually look slim and graceful.

How to check yourself?

There is a method that allows you to easily and quickly determine the presence or absence of problems with the spine. Lean your back against a flat and smooth surface, against a wall, for example, keep your chin straight forward, and lower your arms at your sides.

If your palm fits freely between your lower back and the wall, then your posture is fine; otherwise, there are problems with the muscles of your back and abdomen. In order to determine the presence of curvatures, you need to visit a specialist who can carry out all the necessary tests to identify any defects.

How to make your posture beautiful?

The main thing to remember is that the main problem of poor posture is weak muscles of the back and abdomen, so they need to be constantly strengthened and their tone monitored.

Of course, the best option is to sign up for a sport, even if it is any kind that you like; you can even resort to therapeutic exercises, which have helped correct even very large back problems. And even if you don’t have free time to go to the gym, you can always fight this problem yourself, the main thing is not to be lazy.

The very first and most important thing is to learn to sit correctly. To do this, you need to sit on the edge of the chair, and your back should always be in an exactly vertical state; if you are tired, it is better to lean on the back of the chair than to hunch over.

The feet must be placed on the floor; it is better that the knees are higher than the level of the hips; for this, a special footrest is used. Don’t forget that you need to change your position every 5 minutes, and at least once an hour get up completely and stretch your body, walk a little.

The next thing is lifting weights. Our women have long been accustomed to carrying heavy bags from the market or supermarket, without thinking at all about the harm of their actions. Firstly, the entire mass must be evenly distributed between two hands, and secondly, a woman generally should not lift more than 20 kg of weight, and men should not lift more than 50 kg.

Naturally, you need to constantly monitor yourself, straightening your back when you feel that your shoulders have moved forward. Well, the last point that should help in this matter is doing exercises for beautiful posture. By themselves, they will not take you much time, but in just a few weeks you will feel how much lighter and freer your waist has become.

Exercises for a beautiful back

Constant stretching will help your body become more flexible and your muscles more elastic and elastic. Take a “Turkish” pose, fold your arms into a “lock”, stretch them above your head, take a breath and stretch well up so that each vertebra moves towards your hands. As you exhale, lower your arms down.
In the same position, we bring our arms forward, bend our back, resting our chest against our back, forming a kind of hump, exhale, and as we inhale, we place our elbows behind our back and bend well.
We lie on our backs, bend our knees and pull them towards our arms, hug them and begin to gently roll on our backs - back and forth, feeling each spine. The exercise must be performed on a hard surface.
We sit on a chair, spread our legs, keep our back straight, bend towards each leg, while keeping our back as straight as possible.
From a standing position, with your feet shoulder-width apart, bend your torso from side to side, while your back should remain straight.

The number of repetitions and sets may vary depending on your physical fitness and body condition. Usually they do 2-3 approaches, a total of 10-15 repetitions of one exercise.

Do not forget that before you do back exercises, you need to warm up a little - do a light warm-up or walk vigorously around the room for a minute, and then begin to slowly stretch. After completing all the exercises, hang on the horizontal bar, this will allow all the muscles to stretch and relax the spine.

The main thing to remember is that good posture is the basis of a beautiful and confident gait, the grace of which can impress any man on the spot. Therefore, take care of your health, because strong and resilient joints and muscles can prolong your youth and beauty for many years, the main thing is to want it in time and fight for it.

Reading time: 14 minutes

Smooth posture is not only beauty and grace, but also a healthy spine. Poor posture is not just an aesthetic problem, but also the cause of back pain, which will cause constant discomfort and inconvenience in everyday life. If you feel that you have begun to slouch and want to work on straightening your back, then we offer you an excellent set of exercises to correct your posture.

Correct posture: basic rules

Correct posture is the ability to keep your back straight and relaxed. If supporting a straight back is accompanied by additional efforts or tension in the spinal region, then most likely we can talk about poor posture (or stooping).

Today, when an inactive lifestyle has become almost the norm for most people, spinal curvature is a particularly common problem for both children and adults. Slouching can cause many different diseases, and if you do not do exercises to correct your posture, it can lead to serious problems.

Poor posture and stooping can provoke:

Acute back pain
Chronic fatigue
Intervertebral hernia and protrusion
Osteochondrosis
Poor circulation
Compression of internal organs
Dizziness and general malaise

In addition, with poor posture your appearance suffers, your gait is disrupted, your stomach protrudes and your chest sinks. Therefore, both from a health and an aesthetic point of view, stooping has extremely negative consequences. However, there is good news. Regularly performing posture exercises will help straighten the spine, minimize slouching and relieve back pain.

10 rules for maintaining posture

Before moving on to posture exercises, let's look at the basic rules that will help you maintain a healthy spine.

1. Correct posture must be constantly monitored: when you walk, when you sit, when you stand. Pay attention to the position of the body: shoulders straightened and lowered, chest looking forward, spine straight, stomach tucked. When walking, try not to look at your feet.

3. An excellent prevention of spinal curvature is walking with a book on your head. You can only hold a book with a straight back, so this is a good exercise for posture.

4. Many of us spend a lot of time sitting, so proper sitting position at the desk plays a vital role in maintaining posture.

6. When bending (for example, during physical work), do not round your back or slouch. If you can’t bend over with a straight back, then it’s better to bend your knees. When carrying heavy objects, distribute the weight on both hands; it is unacceptable to carry the bag on only one side.

7. Choose comfortable casual shoes. Heels put serious stress on the spine and also provoke poor posture.

9. To prevent back disease and poor posture, it is recommended to sleep on a hard mattress. You can also purchase an orthopedic mattress.

10. It is better to buy an orthopedic brace for posture only after consulting a doctor. Otherwise, you run the risk of fixing an incorrect back position due to the bandage, rather than correcting it.

Video for correcting posture

1. A set of exercises for posture and a healthy back

2. How to get rid of stoop and create beautiful posture

3. Beautiful posture in five minutes a day

4. Gymnastics for posture and back strengthening

5. Exercises for the back and beautiful posture

To learn how to achieve correct posture, you should consider the principles of posture assessment. Common test for back curvature:

The body and head are located on the same vertical;
The shoulders are on the same line;
Symmetrical neck relief on both sides (from the shoulders to the tragus of the ear);
The shoulder blades are not displaced;
The stomach is retracted;
The knee and hip joints are without deformation and located in the same horizontal plane.

When assessing the location of the vertebral axis, experts pay attention to the following indicators:

Angle of physiological curves of the spine;
Reduced height of the intervertebral discs and the presence or absence of curvature of the spinal column;
Spinal mobility;
Back muscle endurance.

With a decrease in the angles of physiological lordosis and kyphosis in the spinal column, a stooped, flat or round back is observed.

Damage and protrusion of the intervertebral discs are accompanied by a displacement of the vertical axis of the spinal column.

Spinal mobility is a value that reflects the reserve capabilities of the osteoarticular apparatus and skeletal muscles to maintain ideal posture. It is assessed in a vertical position. It measures the distance to the floor from the ends of the third fingers. To do this, the person is asked to touch the floor with their hands. If he cannot do this, the distance that remains to the horizontal surface is measured.

The ability of the spinal column to bend is assessed after maximum backward tilt from the 7th cervical vertebra to the intergluteal fold.

When deciding how to achieve ideal posture, the doctor also evaluates the strength endurance of the back muscles. To do this, the patient takes the “swallow” position (see picture) and holds as much as he can. Typically, children under 11 years old fix the position for 2 minutes, teenagers - up to 2.5 minutes, adults - up to 3 minutes. If the time is reduced, it means that the strength endurance of the back muscles is reduced. In such a situation, beautiful posture can be formed only after a course of gymnastic exercises to strengthen the muscular corset of the back.

Pose “Swallow”.

How to determine correct posture

In order for your training to be fruitful and bring the expected effect, you should adhere to a number of recommendations.

Illustration	Recommendation
	Don't start exercising right after a hearty lunch. The best time for physical activity is 2 hours after eating. You shouldn’t get carried away with drinking too much before classes either; you will feel a very unpleasant heaviness in your stomach.
	Warm up your muscles and ligaments before active movements. This way you will greatly increase the positive effect of exercise. To warm up your muscles, take a hot shower, visit a sauna, or massage your neck yourself for ten minutes.
	Before active activities, you need to warm up. Work all the joints, rotating your arms and legs, head and pelvis in different directions, and bending your body. Warming up is necessary to reduce the risk of microtrauma to tissues and joints during exercise, as well as to improve mobility.
	Try to exercise at the same time at least three times a week.

And last but not least, be sure to get emotional about your workout. Perform the movements with desire and diligence. Get positive emotions.

Pose “Swallow”.

Causes of poor posture

Good posture allows a person to feel cheerful and confident. It creates the prerequisites for the proper functioning of the spine and internal organs.

With it, the skeletal muscles do not tense, and the organs work as a single self-regulation mechanism.

Each person has a unique biochemical metabolism that affects the condition and development of the anatomical structures of the body. As a result, it is impossible to form absolutely ideal signs of beautiful posture that would suit all people at once.

Doctors identify 3 pathogenetic links in the displacement of the vertical axis of the body:

Muscle imbalance.
Pathology of the osteoarticular system.
Changes in metabolism and blood supply to the spine.

There is also a direct relationship between the nervous system and posture. So a confident person always keeps his back straight and his head raised. A shuffling gait, a stooped back and a sideways glance are characteristic of an insecure person.

Over the years, muscle strength and flexibility weaken, so the posture of older people is unattractive: curved back, protruding chin, legs bent at the knees.

During the aging process, the structure of the bone tissue softens, the elasticity of the tendons is lost, and the intervertebral discs crack. Against this background, it is quite difficult to keep your back straight.

The process can be prevented if a person regularly does exercises for beautiful posture. They strengthen the back muscles, stimulate blood supply to the spine and prevent pain.

Congenital causes formed during the fetal development of the baby are rare. This is a deformation of the vertebrae, feet, hip bones, and chest.

Acquired causes of postural disorders:

spinal injuries;
flat feet;
coxarthrosis;
unequal leg lengths;
poor vision, which forces a person to take an incorrect posture;
staying at the computer for a long time.

Posture disorders

There are several types of postural disorders. The figure shows the most common defects and the normal position of the spine.

You can check your posture with a simple test. It is necessary to stand against the wall so that your heels, calves, buttocks, shoulder blades and the back of your head are in contact with it. The arms are lowered down, the legs and feet are closed together.

Movement

The more a person moves, the better his blood flow and the higher the speed of metabolic processes. As a result, the muscles become stronger and it becomes easier to keep your back straight.

Sit correctly

The seat of the chair should not be higher than the length of the shin. Feet firmly on the floor. Your back should always be straight, not slouching, your shoulders should be straightened.

When working at a computer, your head should be in a straight position. The correct back of the chair has a protrusion that follows the physiological curve of the spine.

Weight lifting

Gait

Each person's walking style is individual. A beautiful gait and posture is achieved by regularly monitoring your movements.

When walking, it is advisable to keep your head straight, your back straight, your chin straight, and look forward, not at your feet. When breathing in this position, the load on the diaphragm is reduced and the spine straightens.
While walking, use all the muscles in your legs. To do this, the movement begins from the heel, and then the center of gravity is smoothly transferred to the toe.
Straightened shoulders reduce the load on the spine, reducing the risk of injury and back deformation.
When walking, your arms should have a small amplitude. Don't wave them around too much or stuff them into your pockets. Arm movements help improve walking efficiency and balance.

Exercises

Special and simple posture exercises for girls will help keep your back muscles in good shape and serve as a preventive measure for various curvatures of the spine.

Simple bridge

Lying on your back, arms along your body. The legs are bent at the knees so that the feet, pressed firmly to the floor, are parallel to each other. Leaning on the back of your head, shoulders and feet, raise your pelvis for a few seconds.

Complicated bridge

It is performed in the same way as a simple bridge, but the arms are pressed to the body and the support is only on the back of the head and feet.

It is performed lying on your stomach, with your legs secured under a support. The hands are pressed tightly to the back of the head. Raise only the upper part of the body, try not to lift your feet under the support from the floor.

Lying on your back, lift your entire lower body so that only your head, shoulders and shoulder blades are the support points.

Lying on your stomach, clasp your legs bent at the knees. In this position, slowly roll from the chest to the knees.

sleep on a mattress of increased hardness or use an orthopedic mattress and pillow;
the most physiological position during sleep is lying on your back or stomach;
everyday shoes should be made of natural materials with a stable heel no higher than 5 cm;
constant control over the correct body position.

Incorrect posture and a hunched back cannot be hidden under clothing, so daily prevention of spinal curvatures in everyday life is necessary.

If postural disorders are already present, then special measures should be taken to correct specific violations.

Everyone is familiar with the expression “royal posture”. People with such a “bearing” are paid attention to, they are noticed even in the crowd.

And such a person always involuntarily commands respect; he at least seems confident in himself, his appearance and abilities.

And at such a moment, everyone wants to be like him, also proudly turn their shoulders and raise their head. After all, there is nothing complicated about it, you just need to understand how to create beautiful posture.

Correct posture not only allows you to look better and feel more confident. It is one of the direct prerequisites for spinal health. Think about how many diseases are directly related to poor posture?

First of all, these are, of course, scoliosis, kyphosis and kyphoscoliosis, which often appear in children.

The manner of sitting in a “skewed” position, slouching, lack of necessary physical activity (which is especially important during the period of active growth, which is precisely combined with studying at school and college, when, willy-nilly, the child is seriously “attached” to the school desk) - all this leads to the appearance of these very unpleasant, although completely curable, diseases in childhood.

A healthy back means a good mood!

Poor posture is no less dangerous for an adult. Yes, indeed, it is unlikely that incorrect body position will lead to the appearance of scoliosis or kyphosis in adulthood.
But it successfully contributes to the development of other, much more serious diseases, including osteochondrosis.
And what it threatens a person with is no need to further explain; there are osteophytes, intervertebral hernia, and a lot of severe pain syndromes.

That is why the question of how to achieve correct posture is extremely important not only for a person’s appearance, but also for his health.

When considering the question of how to make your posture straight, you need to understand that this most often does not require any special exercises.

Gymnastics designed to “straighten” the back are usually used for various diseases; for a healthy person it is not necessary. Most often, good self-control is enough.

Although, of course, some exercises that contain a gaming element will be quite interesting and useful.
First of all, pay attention to how you stand, sit and walk. Make it a rule to turn your shoulders a little and raise your head a little.

Of course, it is not easy to constantly control yourself, but over time, this “proud” position of the shoulders and head will be fixed and will be perceived by you as natural. The most difficult thing is, perhaps, to get used to “keeping your back” while working at the computer or reading.

At this point the head gradually begins to droop and the person begins to slouch. But this can also be fixed; it is enough to periodically remind yourself of the need to take the correct position.

Still, no matter what sets of exercises for straightening your posture are offered in gyms, you should understand that the question of how to create an even posture is solved mainly in everyday life. Exercises will help you strengthen the muscles of your back, shoulders and neck, but none of the exercises will make you raise your head proudly and straighten your shoulders.

And yet, how to achieve perfect posture without resorting to exercises? As mentioned above, this is quite possible, but why not simplify the task for yourself by using simple exercises.

At the same time, the most popular and well-known exercise to almost everyone, which is used even by fashion models to develop correct posture, is quite simple and exciting, since it includes some game elements.

The exercise itself is quite simple - you need to stand with your back to the wall, straighten your shoulders, and the back of your head should also touch the wall. After this, we take any book in hard, but not glossy cover, and place it on our head. The main task is clear - to hold the book on your head.

In general, imagination is not limited by anything, so performing such an exercise is quite interesting.

For the sake of curiosity, try sitting with a book on your head and watching TV in this position, for example. The main thing in this case is to distract yourself from holding the book on your head. If the skill is well established and the head does not begin to “slide” into a lowered position, then the book will not fall until you try to change the position.

In order to relax your muscles after a working day, it is very useful to hang on the horizontal bar. In this case, the spine is stretched, and those muscle groups that support the head relax. This way, they can be given some rest to prevent their fatigue from starting to affect their posture.

Many people ask this question. In principle, this is not difficult to do. First you need to undress down to your underwear and stand in front of the mirror in the position in which you usually stand. Do not reach up, do not straighten out on purpose, but take exactly your usual position. After this, pay attention to your shoulders and hips - with correct posture, they should be located symmetrically, without distortions.

Maintaining posture during sedentary work

When you are comfortable with your laptop, book or mobile phone, do you maintain good posture? Hardly.

If the neck is positioned vertically, a load of about five kilograms is placed on the spinal column.

If you slightly tilt your head forward (about 30 degrees) and sit like that for several minutes in a row, the load increases to 18 kg. This situation is dangerous not only for the intervertebral discs, but also has a negative impact on the functioning of the lungs and other internal organs.

If you hunch more, tilting your head 60 degrees, the load becomes critical - up to 27-30 kg. The more often you sit in a position where your chin tends to touch your chest, the sooner you will need medical help to treat back and neck pain.

How to avoid health problems? Follow these tips.

Raise your mobile device or book higher. So that you can look at the text and image by lowering your eyes, but without tilting your head down.
Perform self-massage. This advice is especially relevant for people engaged in sedentary work, students and video game lovers. Lightly rub your neck with your hands in the direction from hair growth to your shoulders, knead the shoulder girdle with your palms or a massager.
Move your head in circles more often, slowly to avoid dizziness. A simple warm-up will help reduce the risk of developing osteochondrosis.

How to get royal posture: simple rules and tips for a beautiful back

The external beauty of a person is not only how he is dressed, what shoes he wears, and how expensive it all is. The way a person holds his back greatly influences his appearance. A person with beautiful posture seems to us all successful, slim, and athletic.

A stooped person creates the impression of being withdrawn, constrained, and undecided. In addition, a straight spine is also a sign of health.

It's no secret that a curved spine has a bad effect on internal organs: the heart, the gastrointestinal tract, and causes headaches and pain in the collar area.

Causes of spinal curvature

There are several types of postural disorders. The most common is stooping. The causes of stooping are the incorrect position of a person at a table when working for a long time with a computer or driving a car. If the back muscles are weakened, this accelerates poor posture.

Incorrect neck position. Usually this curvature accompanies stooping.

People who spend a lot of time at the computer often have uneven shoulders, with one hand constantly extended towards the mouse.

Correct and incorrect position at a computer desk

Hyperlordosis appears when the abdominal and lower back muscles are weakened.

Of course, posture is influenced by heredity, girls wearing heels and heavy physical activity.

To correct the curvature of the spine, doctors prescribe therapeutic massage to patients, which relieves tension from tight spots.

It wouldn't hurt to wear a corset. It fixes your back in the desired position. But when choosing a corset, consult your doctor first.
Yoga classes will have an excellent effect on acquiring good posture.
Swimming is an ideal sport for strengthening your back. However, you need to take several lessons from a specialist who will tell you which type of swimming will be effective for a certain type of curvature.

Rule #1. Always watch your back: when you walk, when you sit. Try to keep it level. If you feel that you have “lost” the correct position of your body, then go to the wall, press yourself so that your heels, buttocks, shoulder blades and head touch it. Remember this position and maintain it for as long as possible.

Rule #2. Imagine that a thread runs from the tailbone to the back of the head, stretching your back, making it smooth and beautiful. This kind of visualization will be very useful for self-control.

Rule #3: Rotate your shoulder blades and lower your shoulders. This technique will help you stretch your back and get into the correct position.

Rule #4. Watch the bend in your lower back. Sometimes the arched position of the back while sitting remains the same when walking. This can lead to deterioration of health and the appearance of clamps in the vertebrae of the lower spine. Therefore, the lower back should be under your constant control.

Rule #5. Keep your step light. Follow the rule that when walking, your feet should be placed in one line. This will help reduce stress on your joints and make your gait more beautiful.

Rule #6. Physical exercise. It is impossible to achieve beautiful posture without doing physical exercises. Each type of spinal curvature has its own set of exercises. In any case, the curvature is aggravated if the back muscles are weakened. Therefore, exercises should also be aimed at strengthening them.

Rule #7. Use a back bolster. Place a bolster or rolled towel under your back at the level of your navel. Lie on it. Place your big toes and place your little fingers together on your hands. Stay in this position for 5-10 minutes. This habit will help you cope with slouching and strengthen your back muscles.

Rule #8. "Chin up". Sometimes the cause of slouching can be psychological complexes, fear of looking people in the eyes, and lack of self-confidence. In this case, you need to work on yourself and fight shyness.

Rule #9. Start walking on your toes. You should not start your step by putting pressure on your heel. Your gait will be truly light and beautiful if you transfer it (the load) to your toes.

Rule #10. Be confident. Self-confidence will add beauty to your posture from within.

Physical exercises for beautiful posture

Start any workout with a warm-up. Warm up your body, stretch, prepare it for physical activity, and only then start exercising.

Warm-up

Exercise No. 1. Stand in the starting position: feet shoulder-width apart, back straight, arms hanging calmly along your body.

Lower your head, tuck your chin to your chest and begin to lower yourself slowly. Bend over as far as possible, with your arms hanging parallel to your legs.
Stay in this position for a few seconds and begin to rise as slowly as possible. Repeat 10 times.
Exercise No. 2. Raise your arms above your head, clasp your fingers together. Raise your left leg, bend your knee and move it back. Tilt your entire body to the right. You will feel good muscle tension on the left side of your back. Stay in this position and return to the starting position. Do the same on your right leg. Repeat 10 times.
Exercise No. 3. Lie down on the floor. Spread your arms out to the sides. Press your shoulder blades, shoulders, and palms to the floor. Cross one leg over the other, touching your knee to the floor, and as if twisting into a tourniquet. Lie like this for a few seconds and do the same with the other leg. Repeat 10 times.

Exercise No. 4. Plank. Place your palms and toes on the floor. The back and legs create a straight line. Try to stand in this position for a minute and rest. Repeat 5 times.

Anyone can correct their posture. You need to introduce sports into your life, increase self-control behind your back, constantly work on yourself and improve yourself.

Ex. 1

Ex. 2

While sitting, stretch your shoulders often. Alternately bring and spread your shoulder blades, tensing the muscles of the shoulder girdle. This will improve blood circulation, which is extremely important for adequate nutrition of tissues and organs, maintaining tone, and preventing the accumulation of salts.

Ex. 3

Sit on a stool, bend your elbows and clasp your fingers (if it’s difficult, then at least try to touch your fingertips). Try to keep your forearms horizontal. Maintain the position for 10-15 seconds, then relax and shake your hands.

Ex. 4

An activity that should be performed more often during the work process.

You need to place your arms bent at the elbows behind your back and try with all your might to lock them together. Perhaps, if there is not enough flexibility, it will not work out right away, but you need to try to do it.

Ex. 5

Particularly useful when feeling discomfort between the shoulder blades.

Stand up in a stable position, or sit on a stool, if that is more convenient. Hands behind your head. Turn your face and shoulders, but do not move your pelvis. Now turn the other way.

Effect of training: improving lung function, increasing mobility of the thoracic vertebrae, maintaining the elasticity of the intervertebral discs.

Ex. 6

Helps make your waist appear slimmer. It's called "vacuum".

Take the most comfortable position, inhale very, very deeply through your chest, then exhale slowly and draw your stomach in. Muscle tension should be felt. The more often you practice, the faster the result will be.

Vertical exercise "vacuum"

Ex. 7

It is very useful to hang on the horizontal bar, it strengthens your back and abs. But don't swing or try to pull yourself up. Just grab the bar with your hands and hang as much as you can.

Useful for improving the condition of intervertebral discs. The distance between the vertebrae increases, the compressed nerve roots are freed. If you regularly hang on the horizontal bar, gradually increasing the time, you will not only improve your posture, but also reduce back pain.

Ex. 8

Sarvangasana or simply “birch tree”. Useful for strengthening immunity and weight loss.

Lie face up. Tense and pull your limbs straight up. Now push your buttocks with your hands and straighten up. The correct “birch tree” does not dangle, and the support falls on the shoulders and neck.

“Pros” can hold a stand for up to 8-10 minutes.

Our understanding of human beauty is inextricably linked with correct posture. If we turn to the definition, posture is the habitual position of the body at rest and in movement. And since it is habitual, then correct posture can be created, and having created it, it can be maintained. A confident, stable and beautiful back is the result of simple, but daily and methodical work. The correct position of the back is not only aesthetically pleasing, but also useful for the functioning of internal organs, because the curvature of the spine leads to their displacement.

So, let’s list point by point what correct posture looks like: the stomach is tucked, the lower back is in a natural curve, the shoulder blades are adducted and lowered, the shoulders are under the ears, the neck is long, the top of the head is directed towards the ceiling. To check your posture, stand with your back to a wall and touch it with your heels, shins, buttocks, shoulder blades and the back of your head. Hold the position for a minute and a half and, maintaining the given vertical, move away from the wall. If you do this trick several times a day, or at least once a day, the muscles will get used to the correct position, and the effect will be permanent.

Of course, for your back to be healthy and beautiful, you need to diagnose the proper functioning of the body and the spine in particular. It can be done by an orthopedic doctor, and the result can be analyzed by a trainer in a fitness club. Depending on the state of the muscular frame, the trainer will select a program in the gym to strengthen the back muscles, as well as the leg and abdominal muscles, a complex for proper stretching and other types of physical activity. Dancing, yoga, Pilates, and swimming are very useful for developing beautiful posture. Exercises aimed at creating and strengthening the muscle corset, as well as traction, contribute to a healthy back, beauty and well-being.

There is no set of exercises for posture correction that would be universal for everyone, because we all have our own characteristics. Therefore, do not forget about a trainer who will correct your back asymmetry and suggest the correct technique for performing the exercises.

But there are five absolutely working and important exercises for beautiful posture. It is better to perform these exercises in 2-3 sets, 1-2 times a week.

"Boat"

Starting position - lying on the floor, arms along the body. Inhale and as you exhale, straighten your spine, lifting your torso. 10-12 repetitions at a slow pace.

Pulldown of a vertical block to the chin.

Performed on a simulator. The grip is slightly wider than shoulder width. In the starting position, the arms are straightened, the shoulder blades are raised. Inhale, and as you exhale, bring your shoulder blades, directing your elbows towards your body. 15 reps.

Horizontal row in a block machine

In the starting position, the back is straight, the legs rest on special platforms. Inhale, and as you exhale, bring your shoulder blades, excluding pulling your shoulders towards your ears. 15 reps.

Push-up with knees

Starting position: kneeling, hands on the floor. As you inhale, bend your forearms and lower yourself until your chest touches the floor; as you exhale, push yourself back to the starting position. 15 reps.