How to improve posture?

How to make your back straight and straight?

Curvature of the spine and incorrect posture is not just a visual problem. Humpback back can cause numerous health problems, and flat feet - deprive the ability to walk without pain in a more adult age. However, the posture can not be corrected in a few minutes.

One exercise is enough to bring your back to a straight position - however it is difficult to teach the body to accept and maintain this position automatically. Correction of posture will require a complete reorganization of the whole body - the body must re-learn to keep the body and its muscles right.

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Modern understanding of the anatomy

Modern anatomy treats a person's body more like one big muscle with different sub-departments, and not just as a set of bones to which independent muscles are attached. In fact, the muscles are inseparable from the bones - they are weaved into each other with the help of special connective tissue.

This connective tissue, called myofascia, covers and binds multiple muscle groups to several layers at once. That is why it is possible to separate the muscles from the bones solely with the scalpel of the surgeon - they are always closely connected in a living person.

Posture test

The test for correct posture - do you have a straight back?

Correction of posture always begins with the search for excessively tight or stretched muscles, as well as weak myofascia. However, if a specialist has only one glance at you to understand what problems with posture you have, then it is extremely difficult to diagnose problems yourself.

An easy way to determine the correctness of your posture is to lean against the wall. The feet should stand about 15 cm from the wall, and the back of the head, shoulder blades and buttocks should touch this wall easily. Ideally, for the neck and lower back, there should be a gap of 5 cm from the wall.

How to fix your posture?

The first thing that begins to correct posture is with the exception of the routine worsening the posture habits. If you are hunching, then probably the reason is that the computer screen is too low at work and in regular use of the smartphone, which makes it look down.

It is also important to sleep in the right position on a quality mattress with cushioning and do not use too high a pillow. Excessively hard bed( just like excessively soft) harms the health of the spine, and a high pillow can easily cause pain in the neck, removing it unnecessarily forward.

Posture Correction Techniques

It is important to understand that correcting bad posture is not just about working with muscles. Muscles are very elastic and easily amenable to force exercises. Unlike myofascii, to change the structure of which you need a week of regular performance of static exercises.

The best solution for adjusting your posture will be working with a personal trainer or physiotherapist who can evaluate your situation and create a training program combining both power and static exercises to straighten your back and improve your posture.

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

Exercises to improve posture

Below are three basic exercises that can help correct the most common problems with posture. However, it is necessary to understand that universal exercises for the correction of posture simply do not exist - each person needs exercises taking into account his specific situation.

1. Exercise to strengthen the pelvic floor muscles

One of the main disorders of posture in people working in sedentary work in the office is the tilt of the pelvis forward, creating an excessive deflection in the waist and provoking discomfort. To correct this problem, hyperextensions and exercises, which include lifting the pelvis, will help.

2. Exercise for correcting the position of the

When doing the exercise, make sure that the blades are brought together, while simultaneously pointing them down and slightly pushing the chest forward. Also, when squats down, hold the muscles of the body and press in light tension. Use dumbbells to complicate the performance.

3. "Flying Superman"

This exercise is designed to strengthen the muscles of the waist, the shoulder girdle and the stretching of the pectoral muscles. Perform it at the end of strength training in static mode - fix the body in the upper for 15-30 seconds, go down for 30 seconds, repeat 4-5 times.

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Correcting and improving posture requires not just performing certain exercises, but reviewing the entire routine routine. In addition, it is preferable to work with a coach or physiotherapist - it is extremely difficult to cure the curvature of the spine independently and at home.