Do you have the right posture?

Causes of posture violation

The human body is a complex interrelated mechanism - disrupting the work of one element leads to a distortion of the entire system. Even such an insignificant at first glance defect, as incorrect setting of the legs, critically worsens the mechanics of the body.

Too much angle of the turn of the foot, caused, for example, by flat feet, leads to a turn of the knees, strengthening the load on the muscles of the thighs and provoking the pelvic inclination. This, in turn, leads to the curvature of the spine, the lowering of the shoulders and the "failure" of the chest.

Seven typical things and activities that worsen the posture and make the figure curve and unsporting. What spoils the posture?

How to keep your posture?

Correct and abnormal posture

Healthy posture is first of all compliance with symmetry and optimal distribution of load on the skeleton. Any curvature of the spine and posture worsens the biomechanics of the body.

It is important to understand that proper posture is not just a trivial recommendation to tighten your stomach, spread your shoulders and push your chest forward. In fact, the correct posture is the most natural and comfortable position of the body in the vertical plane.

The key point in the development of posture is maintaining it without any reminder and without constant muscle tension. Exclusively in this case, maximum efficiency is achieved in involving muscles in the work with minimal energy expenditure.

Bodybuilding and curvature of the spine

Disorders of posture due to bodybuilding

Strength training can worsen posture. Typical problems are turning the knees to the sides, "Neanderthal's shoulders" and excessive head pulling forward.

Strength training can strengthen existing postural defects, provoking chronic joint diseases and causing permanent pain. At the same time, the older the athlete becomes, the stronger the negative impact of these factors on overall health.

Work on improving and normalizing posture should be part of the training of any person dealing with extra weight. Next we will consider the key moments of correct posture and the conditions under which playing sports can play a negative role.

1: Knees and legs

In the standing position, the feet should be placed parallel, at a distance of about 15 cm from each other, the legs should be straightened without excess tension, the knees should look straight ahead. The line of gravity of the body must pass exactly vertically.

Deadlift( especially deadlift in the "sumo" position) and squatting with the bar can lead to turning the knee joints to the sides. For this reason it is important to combine both usual squats and frontal squats performed with a narrow setting of the legs.

2: Basin and muscles of the lower press

Because the pelvis is simultaneously supported by two muscle groups-antagonists, back muscles and abdominal muscles of the press, its natural position is characterized by a slight deflection in the lumbar region and a flat stomach.

Constant sitting in the sitting position leads to the fact that the deflection in the lower back decreases( the syndrome "front slope of the pelvis"), making the back unnecessarily straight, which significantly increases the risk of injury. Prevention consists in the performance of hyperextensions and proper deadlift.

A set of home exercises for improving posture and straightening of the spine. All about how to strengthen the muscles of the lower back.

3: Spine and thorax

The most important element of athletic posture is a large capacity of the lungs, achieved both by exposing the chest forward and upward, and by maintaining the natural S-shaped bending of the spine. In addition, the spine should be vertically straight.

Wearing backpacks and being in front of a computer leads to the fact that the spine is bent, and the chest is lowered. In addition, excessive back training using belt pulls also provokes curvature of the figure, directing the shoulders forward.

4: Shoulder, Trapeze and Neck Muscles

In the correct position, the bones of the clavicle should be placed on a horizontal line, the muscles of the trapezoid should allow to support a small retraction of the shoulders back, and the head should not be unnecessarily set forward. The palms should be parallel to each other.

Turning the shoulder joint to a position in which the palms are on the same line, and their backs are facing forward( "Neanderthal pose"), is a frequent violation of the posture of bodybuilders. One of the reasons is the constant work with the bar.


Stand in front of the mirror and analyze your posture - probably you will find the violations described in this material. Remember that the sooner you start correcting posture problems, the less difficulties and pain it will bring to you in a more mature age.