Exercises to correct posture. Exercises for correct posture in the gym (video) Exercises for posture in the gym

Correct posture has a huge impact not only on the ease of gait and the beauty of the figure, but also on the health of the spine in the first place. The spine is known to be supported by the back muscles, but If you don't do posture exercises, these muscles weaken. And this will sooner or later lead to a weakening of the spinal corset and provoke the formation of incorrect posture, which can result in a number of diseases.

We warn you right away that even if you constantly monitor your posture, but have long forgotten what physical exercises for posture are, then curvature of the spine cannot be avoided. That's why, to save the correct posture, step by step to the fitness club, where you can regularly do a set of posture exercises.

Before performing exercises to correct posture, you should warm up:

1. Clasp your hands in front of you. Now bend forward, pushing your stomach forward. Next, pull your stomach in and round your back.
2. Relax your arms and neck. Now start bending over until you feel a nagging pain in your lower back.
3. Do a regular hang on the bar

Effective exercises for posture with a bodybar

When choosing a bodybar, note that it should weigh a little more than your handbag. Therefore, the lightest bodybar will not be suitable for straightening your posture.

The first exercise to correct posture:

- bending your elbows, inhale and press the bodybar to your stomach
- exhale and lower the bodybar

Second exercise for straightening your posture:

- lean forward and place your feet shoulder-width apart
- lower the bodybar below the knees
- without straightening, raise the bodybar just above the knees

Third exercise to improve posture:

- take the bodybar with a wide grip
- with bent arms we lower it behind the head
- while inhaling, raise your arms with a bodybar above your head
- exhaling, return the bodybar to the head

Exercises to form correct posture will help you put your figure in order in a short time and relieve aching pain in the lower back. Work out three times a week and do this set of exercises with a bodybar for posture in three sets of 35 times.

Correcting posture in the gym

A beginner in the gym cannot do without consulting a professional. However, if you are like a duck to water among the variety of exercise machines, then we are looking for a block pull so that we can perform exercises on it to prevent and correct posture. Us both pulling a block behind your back and pulling a block to your belt while sitting will be useful.

The main thing here is to soberly assess your strengths, so you need to choose a weight that matches your physical characteristics so that exercises for correct posture do not result in injury.

When performing exercises to strengthen your posture, make sure that the back was straight, and the shoulder blades were brought together to the end.

Remember, while in the gym, your attention should be drawn to exercises for the arm muscles, because... they all put stress on the back muscles.

Where to go for correct and beautiful posture?

When thinking about your back health, be sure to think about Pilates. It was created specifically for people who have problems with the spine. Pilates exercises for posture may seem very easy and simple to do. However they give an enormous load and stretch to all the muscles of the body.

It is noteworthy that by doing a set of Pilates exercises for posture even once a week, you you can quickly forget about lower back pain and become the owner of beautiful posture.

The same can be said about therapeutic yoga. Almost all yoga exercises train the muscles of the back and spine.

If you don't want to go to the gym, you can start visiting the pool. Exercises to straighten your posture the pool will make your back perfect and healthy. In addition, there are no contraindications to this sport.

A set of exercises to correct your posture you can do it at home. All you have to do is find a video online that shows exercises for posture, and allocate a few minutes a day to practice.

What you need to know and do if your posture is poor

Monitor your posture periodically. To do this, go to the wall and lean your back against it. With correct posture, your shoulders, shoulder blades, head and buttocks will be pressed against the wall.

Remember that wearing high heels, as well as switching from low soles to high heels, causes back pain and poor posture.

Sleep on an orthopedic mattress, it will keep your spine in the correct position. This mattress is good for both prevention and correction of posture defects.

Make sure you are comfortable sitting at your workplace. At home an office chair can be replaced with a fitball. This will have a good effect on both posture and leg muscles.

Watch your posture. Be active - go to the gym or go to the pool, and you will forget about back pain. The doctor promises!

Reading time: 26 min

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.

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

You need to constantly monitor correct posture - 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.
To maintain correct posture you need a strong muscle corset. In addition to doing the exercises suggested below, we also recommend working on your abdominal and back muscles.
An excellent way to prevent spinal curvature is to walk with a book on your head. You can only hold a book with a straight back, so this is a good exercise for posture.
Be sure to take breaks from work to warm up your back and your whole body. We recommend watching: Exercises for office gymnastics.
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.
Choose comfortable casual shoes. Heels put serious stress on the spine and also provoke poor posture.
A sedentary lifestyle is the source of many problems, including dysfunction of the spine. Try to move more daily. You can look at ours.
To prevent back disease and poor posture, it is recommended to sleep on a hard mattress. You can also purchase an orthopedic mattress.
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.
Many of us spend a lot of time sitting, so proper sitting position at the desk plays a vital role in maintaining good posture.

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

Strengthening the back muscles is important for the formation of beautiful posture and a healthy body in general. Many people, in pursuit of an ideal back, make mistakes in training. In this matter, every wrong step can cause injury. We asked the famous Russian bodybuilder Alexander Fedorov to showthe best exercises to strengthen the skeletal corset.

Basic exercises for back training:

Hyperextension- a swing-extensor exercise that affects the muscles of the back and buttocks has a fairly low level of injury risk. The exercise is performed on a special simulator. To do this, you need to lie on your stomach, rest your legs under the cushion and bend forward, and then, while inhaling, stretch upward. It is important to adjust the machine to your height so that you can easily swing your back with full amplitude.

Important: When performing hyperextension, you need to keep your back straight, otherwise, it will not be your back that will sway, but your buttocks.

For maximum productivity, your hands should be held behind your head or locked in front of you, as the most titled bodybuilder Alexander Fedorov advises. “Eagle swings,” as hyperextension is popularly called, can be done with weights, for example with a 10 kg weight plate, but this will increase the risk of injury. Therefore, we advise women to do this exercise at a slow pace with a delay at the top point.

Pull-down of the upper block behind the head- an exercise aimed at developing the latissimus dorsi muscles. It is performed while sitting on the simulator: legs under the roller, and hands pulling the handle behind the head. It is important to keep your elbows in line with your body or even move them slightly forward. A common mistake that amateurs make is pulling their elbows back and hunching their back. Try to determine for yourself a weight that you can handle without breaking your technique. The counterweight of the crossbar should “pull” upward.

Important: Breathe evenly, as you exhale, pull your arms towards you, and as you inhale, stretch: the weight pulling upward can help you do a good stretch.

Lower block row to the waist while sitting- a basic exercise for the latissimus dorsi muscles. This exercise is performed on a machine while sitting, with your feet resting on the footrest. Alexander Fedorov focuses on maintaining the correct position of the legs and shoulders.

Important: Make sure your shoulders are level and your back remains straight. When performing block pulls to the waist, you should straighten your legs at the knee joint, and when extending your arms, try to stretch forward along with your body. This stretches the muscles during the exercise, preventing acidification and reducing the risk of injury.

Pull-ups on Gravitron- These are pull-ups on a special machine with a counterweight. Ideal for women who cannot pull themselves up on a regular bar. In this exercise, not only the back muscles are pumped, but also, depending on the grip, the biceps and deltoids.

A beautiful girl combines a lot of attractive features. It is impossible to say that a girl is attractive if she slouches or hunches over. Therefore, special attention should be paid to beautiful posture from childhood. What is included in the concept of “beautiful posture?” This is a proudly raised head, a long neck, straightened shoulders, a straight back with a natural arch. All this should look natural and beautiful. According to the definition of V.I. Dahl, posture is a combination of harmony, majesty and beauty.

A super complex created by a real pro will help you achieve beautiful posture. This set of exercises is designed specifically to correct posture. With its help you can strengthen the muscles and ligaments of the spinal column!

Exercises to correct posture

This complex is designed specifically to help strengthen the muscles and ligaments of the spinal column. This will allow you to improve your posture and look more attractive. The first three exercises make up the introductory part - it prepares the muscles of the back and chest to perform the main part of the complex, which contains 5 exercises.

How does a training program for posture correction work?

Exercises 1 and 2 of the introductory part make up a superset. The main part of the superset consists of exercises 6 and 7. With their help, you will learn to synchronize and balance the work of the chest and back muscles. Exercise 6 works the small muscles of the upper back and shoulders, while exercise 7 focuses on strengthening the chest muscles that straighten the shoulders.

The spine is the basis of your health

The spinal column - without it, an ordinary person would not have a chance not only to walk and run, but even to stand without assistance. Nerve endings extend from the spine to every muscle and organ in the body. If you have poor posture, they get pinched between the vertebrae, and the “daughter” part of the body begins to act up: your heart and liver hurt, your shoulder hurts, and your vision deteriorates. If you set a goal to improve your posture, take the advice of a professional trainer.

Correctly formed posture through training and a strong muscle corset help us feel absolutely healthy, increase vitality and immunity.

The author of the complex is Vladimir Ryzhikov, developer of the fitness complex, master of sports, senior methodologist of the fitness department of the PETROVKA-SPORTS wellness club: “When performing exercises to strengthen the back muscles, the correctness of the movements and the pace of their execution are important. Work slowly, thoughtfully, monitor the tension in the desired muscles, focus on working the back muscles and sufficient stretching of the chest muscles. It is very important to ensure that your shoulders are always lowered when performing any of the exercises I suggest, otherwise actions aimed at strengthening your back will not bring the desired result. Watch your breathing: exhalation occurs at the end of the effort.”

Exercises to correct posture

Training plan. Include these exercises as part of your general strength training routine (3 times a week, 1–2 days rest between workouts). For each exercise, the number of repetitions is indicated individually. For beginners, 2 approaches will be enough. Be sure to take 60 second breaks between sets. After 4-6 weeks of regular training, increase the number of sets to three.
Warm up. Start each workout with 10 minutes of moderate cardio exercise. This could be walking or running on a treadmill.
Hitch. Be sure to do some stretching exercises. You can hang on the horizontal bar or, on all fours, alternately arch your back and bend at the lower back in a “cat-like” manner.
Equipment. This complex is designed to be performed in the gym.

You will need:

bench;
bodybar weighing 7 kg;
hyperextension simulator;
fitball;
lower cable pull simulator;
upper cable pull simulator;
a bench with an anatomical curve and a platform for resting your feet;
a pair of dumbbells 1-2 kg.

Superset 1

Perform 15–20 repetitions of exercises 1 and 2, take a breath and repeat 1–2 more times.

Trunk extension

The spinal extensor muscles, rhomboids and trapezius muscles work.

Stand on the stand of a hyperextension machine set at a 45° angle. Straight legs - shoulder width apart, knees not tense. The hips are pressed tightly against the pad of the machine, at the level of the pad or higher. But not lower! Tighten your abs, keeping your back straight, lower your upper body. Bend your arms at the elbows, almost at a right angle, cross your fingers; elbows tend to the floor. Keeping your abs tense and your shoulders down, use your back muscles to slowly lift your body while squeezing your shoulder blades. The body should form a straight line from the heels to the crown. Keep your arms bent at the elbows; bringing your shoulder blades together, bring your forearms to waist level. The chest is straightened. As you inhale, slowly return to the starting position and perform the required number of repetitions.

Exercise technique: Do not press your elbows to your sides, control the contraction of your shoulder blades as you rise, pull your shoulders down, keep your back absolutely straight. In the top position, look straight ahead to maintain the natural curve of the spine.

Twisting the body

Abdominal muscles work.

To avoid spinal injuries, you need to strengthen your abs. This exercise is performed lying on a bench that completely follows the curves of the spine. Lie down on it so that the lumbar curve falls exactly on the bench bolster. Bend your legs at the knees, feet together and resting on the platform. The hands are clasped in front of the chest. Pull your stomach in; Using your abdominal muscles, slowly raise your shoulders and lift your shoulder blades off the bench. Pull your lower ribs towards your hips. Stay in this position for a moment and just as slowly, while exhaling, return to the starting position. Perform the required number of repetitions.

Exercise technique: Throughout the entire exercise, the lower back is pressed tightly against the bend of the bench. When lifting, do not stretch your neck forward, otherwise you will injure the cervical spine and overstretch the neck muscles, and the abs will work at half strength.

Reduction of the shoulder blades

The deltoid and trapezius muscles work, and the chest muscles are stretched.

Starting position - standing. Feet shoulder-width apart, legs slightly bent at the knees. The shoulders are lowered, the shoulder blades are brought together and also lowered. The arms are bent at the elbows, the hands are at shoulder level, the elbows are not pressed to the sides, but are removed by 15–20 cm. While stretching the pectoral muscles, move the shoulders down and back as much as possible and bring the shoulder blades together. Stay in this position for 10–12 seconds. There may even be pain. Smoothly return to the starting position. Perform the mixing 3 times, holding tension for 10–12 seconds each time and taking 15–20 seconds of rest between mixings.

Exercise technique: Make sure to keep your shoulders as low as possible throughout the exercise. When you keep your shoulder blades retracted, imagine that a pencil is clamped between them and you should not “drop” it. Retract and spread your shoulder blades slowly - this should take at least 5-6 seconds.

Vertical row in the simulator

The latissimus dorsi, posterior deltoid and trapezius muscles of the back and shoulders work.

Attach a long bar to the overhead cable machine. Sit on the machine bench so that the upper support rollers do not touch your stomach. Grasp the bar with an upper-medium grip, raise your shoulders, and fully straighten your torso. Drop your shoulders. Squeeze your shoulder blades together while simultaneously bending your elbows and lowering the bar of the machine below chin level. Return to the starting position. Perform 3 sets of 15–17 repetitions, resting 30–60 seconds between sets.

Exercise technique: When lowering the bar, do not lean your back back - it is only permissible to slightly arch your torso to pull your shoulders back. The angle between the hips and the abdomen should not increase.

Press with bodybar

The pectoralis major muscle and the anterior head of the deltoid muscle work.

Lie on a bench, feet resting on the floor, legs bent at the knees at a right angle. The knees are located exactly above the ankles and do not extend beyond the balls of the feet. Take the bodybar with an upper-medium grip, tense your abs, pull in your navel, slightly squeeze your shoulder blades, straighten your elbows, raising the bodybar to about bust level. As you inhale, lower your shoulders, smoothly bend your arms at the elbow joint and, bringing your shoulder blades together, lower the bodybar to your chest, to the level of the solar plexus. At the same time, tighten your upper back muscles as much as possible and stretch your pectoral muscles. As you exhale, use your chest muscles to lift the barbell above your chest again, returning to the starting position. Perform 3 sets of 15–17 repetitions; rest interval - 60 seconds.

Exercise technique: When bending your arms, do not touch the bodybar to your chest. At the same time, spread your elbows to the sides and down; control the stretching of the chest muscles.

Trainer's recommendations: as a weight, you can take a bodybar or a barbell with “pancakes” weighing 1–2.5 kg. If you use dumbbells, the distribution of the weight load will be incorrect, it will be difficult for you to hold the dumbbells at the required distance, and all your efforts will be in vain. When lifting a body bar or barbell in front of your chest, do not bend your wrists, try to keep them straight to avoid injury.

Superset 2

Exercises 6 and 7 are performed alternately, 1 set of 15–17 repetitions. As a result, you need to complete 3 sets of each exercise. The rest interval between approaches is 1–1.5 minutes.

Isolated traction

The latissimus dorsi muscles and the scapular head of the deltoid muscle work.

Sit on the horizontal row machine. Straighten your back, lower your shoulders, grab the handles of the machine with a narrow grip (the segments of the handles closest to each other); the legs rest on the stands of the exercise machine. Keeping your lower back straight and your shoulders down, without bending, spread your shoulder blades as far as possible and move your shoulders forward. Pull your shoulders back as far as possible and, bending your arms at the elbow joint, bring your shoulder blades together. Hold this position for a moment and slowly return to the starting position.

Exercise technique: Throughout the entire exercise, the abs are tense and the lower back is pressed against the bench. During the spread, the hands move exactly in an arc; Make sure your shoulders are always down. Control the retraction of your shoulder blades.

Dumbbell flyes

The muscles of the chest and shoulders work.

Raise the bench 30–40°. Lie on it with your back, feet resting on the floor, legs bent at the knees, and knees directly above the ankles. Tighten your abs, pull your navel in. Take dumbbells weighing 1-2 kg. Bend your arms slightly at the elbows and raise them in front of your chest. Lower your shoulders, inhale and squeeze your shoulder blades together, spreading your arms out to the sides. Feel the stretch in your pectoral muscles. Continue to extend your arms, keeping them slightly bent at the elbows. Pause for a moment at the lowest point of the spread. After this, exhaling, using the force of your chest muscles, bring your arms together, raising your hands in front of your chest and straightening your elbows (not completely).

Exercise technique: This exercise will only “work” if you strictly control the position of your shoulders. They should remain as low as possible at all times, even when you straighten your arms.

Horizontal row while sitting on a ball

The latissimus dorsi, trapezius and rhomboid muscles work.

This exercise is useful for tightening the back muscles and helps get rid of unaesthetic folds. Place the fitball at a distance of 60–80 cm from the lower cable traction machine.

Sit on a fitball. The back is straight, the feet rest on the floor, the knees are directly above the ankles. The left arm is slightly bent at the elbow, the left hand rests on the left thigh and is located perpendicular to its surface. The left shoulder is lowered and fixed. With your right hand, grab the handle of the machine and slightly move your right shoulder forward. Keeping the body straight, using the force of the back muscles, move the right shoulder blade as far back as possible, as if trying to press it to the spinal column; at the same time slowly bend your right arm at the elbow and pull your right hand towards your body. Pause for a moment and slowly return to the starting position: move your right shoulder blade away from your spine, straightening your right arm and slightly extending your right shoulder forward. Perform the required number of repetitions, change the position to the opposite (now the working hand is the left) and perform the exercise again. Do 3 sets of 15–17 repetitions, rest interval is 1–1.5 minutes.

Exercise technique: Throughout the entire exercise, the body remains motionless: do not bend the spine, do not rotate the torso. You should be “protected” from the last erroneous movement by the hand resting on the thigh opposite the working hand. Perform this exercise very slowly, breathe evenly and shallowly. Be sporty with!

Exercises in the gym can have a bias not only towards the development of strong muscles of large volumes. Some posture exercises in the gym will help improve the vestibular system, improve overall well-being and strengthen the body.

The effect of exercise on posture is very positive if done correctly. During this process, great attention should be paid to the back muscles. Their development will lead to correction of the shape of the spine, as well as strengthening of the entire muscular system.

How to have correct posture

For a straight back with well-developed muscles, it is not enough to constantly perform exercises in the gym. To consolidate your success, you must follow these recommendations:

What exercises in the gym can quickly correct your posture?

As mentioned above, the effect of physical exercise on posture is significant. But you shouldn’t get carried away with increasing weight, as this can, on the contrary, undermine your back and remove all the results previously obtained. Before starting the workout, you need to stretch your muscles well for 15-20 minutes. Pay special attention to the upper body.

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Example of warm-up exercises:

After warming up, you can start training your back for posture; for men, it is better to warm up with small weights.

Pull of the upper block behind the head. A very useful exercise that allows you to quickly pump up your entire back and improve the quality of your posture. But the main bias is given to the latissimus muscles.
Correct execution: sit on a bench, placing your knees under a special clamp, which will hold the body while performing the posture exercise, with greater reliability. Smoothly lower the block behind your back, hold for one second and return to the starting position. It should be remembered that the block must be pulled as you exhale, inhaling while moving backwards.
The first set of lat pulldowns should be done with minimal weight and very slowly. Even after an intensive warm-up, the muscles should be given a small load to improve posture. In the gym, the total number of approaches should be no more than 4, including the warm-up. 10-12 repetitions are enough.

Pull the lower block to the belt. Exercises on such a machine require constant control of your back. Just like pulling the upper block behind the head, it develops the latissimus dorsi muscles.
Correct execution: rest your feet on a special platform, take the handle and gently, while exhaling, pull it towards you. It is necessary to pull the block until the elbows touch the torso. You need to fix this position for one second at the edge of the body and return the block to its original state.
When pulling a block to the belt, you cannot arch your back and spread your elbows to the sides. This error creates additional stress on the spine. When bending your arms, your legs are fully extended at the knees. When extending, your knees should be slightly bent. At the end of the approach, returning the block to its original state, you can slightly bend your body and stretch your whole body. This action allows you to stretch the muscles after exercise and has a beneficial effect on your posture in general.
As with the previous exercise, the first set of rows should be performed with a light weight. Together with the warm-up, the total number of approaches should be no more than 4 times. 10-12 repetitions are enough.
Hyperextension. These posture correction exercises can be performed with or without weights. Do it carefully and smoothly, without sudden movements or jerks. You will need a special simulator. For beginners, it is better to do it on a fitball.
Correct execution: lie on your stomach and fix your legs under a special cushion. Lean forward and take a shallow breath. As you exhale, straighten your back until your torso is in a horizontal plane. Hold this position for one second and return to the starting point.
You should not arch your back too much, just straighten up correctly. Hyperextension is classified as a low-risk posture exercise. But even a few extra kilograms, if done incorrectly, can increase the load on your back several times. The first approach should be done without weight, concentrating all attention on the correct execution. Subsequent approaches can be performed with or without weight. The exercise is performed 12-15 times, no more than 5 approaches along with the warm-up.

Let's sum it up

The role of physical exercise in the formation of posture is very great. To achieve good posture, you should spend at least 3 days a week in the gym. The remaining days can be set aside for rest, but correcting posture without exercise equipment and additional weight is very useful. If the above exercises cannot be performed correctly, you should purchase an introductory training session with a trainer. It should be recalled that Pilates for posture has the same beneficial effects as physical activity.