We all dream of royal posture. But today it is less and less to meet women who go proudly and with dignity. If you drop towards congenital curvature and various injuries, then all other reasons for incorrect posture can be eliminated. Improper working posture, poorly developed back muscles and even uncomfortable clothing can spoil posture. Follow these rules so that you have an ideal posture, and to avoid problems with the spine.
Rule number 1. Always keep your back
What would you do not do, the back should be straight: stand, sit or talk on the phone. To take the right position, wait a couple of minutes standing, clinging to the wall of the head, cabs, buttocks and the entire plane of the blades.
Rule number 2. Imaginary strained thread from the tailbone to the back
Not only strong muscles are important for a beautiful posture, but also internal control. Therefore, always imagine that a strong thread is stretched from the nape.
Rule number 3. Expand the shoulders and lower down the blade
Expand your shoulders, try to lower your head and rush to the floor - you will not succeed, because the right posture obliges to walk with proudly raised head.
Rule number 4. Control the fold in the lower back
When you sit, try to follow Rule No. 1. Try to get out of your usual position sitting, without changing the position of the back, and look in the mirror. If you see a crumpled old woman in reflection, then you need to urgently do a self-control and keep your back straight to avoid clamping in the lower vertebrae.
Rule number 5. Light gait
Light gait promotes beautiful posture. We go like models - rearrangement of the feet on one line. But it does not need to turn the hips.
Rule number 6. All in itself
Try practicing the exercise "Vacuum". Make it in the morning on an empty stomach.
Rule number 7. Proper exercises
Perfect posture: do exercises
Doorway hangit will help to strengthen the muscles of the back and neck and fix the posture. Put the legs on the line with the door jacket, the heels can be broken from the floor, the main emphasis on the blades. Holding hands on both sides of the door frame, drive forward and "hang" for 30 seconds. It is important that you felt the spring return. After exercises, pull the muscles of the hands.
Extension of the back lying: Lie on the stomach, hands along the body. Raise your head, blending the back.
Planck - Exercise that helps in many cases: look forward, back and legs form one line.
Exercise with roller - Lying on the back, put the roller from the towel under the lower back. Connect the thumbs of the legs and the little fingers on the hands. In this position, you need to fly for 5 minutes, gradually increasing time up to 10 minutes.
Rule number 8. Above the head
Do not hesitate and do not hide a look from people. Always go, lifting your head.
Rule number 9. Step with sock
When walking, move the load from the heel to the foot part closer to the sock. You will see how soft your gait will become.
Rule number 10. Perfect posture - not only to look, but also to be a queen
Self-esteem and self-esteem, coming from the inside, will help you always feel the queen. So - and your gait will be royal.
As you know, the posture is characterized only by a person. It appeared in connection with straightening and in the case of its violation and curvature is a step back in the process of evolution. Proper posture is not only beautiful, its main role is to maintain the health of the whole organism. So it was conceived by nature. Therefore, the human task is to save his posture and convey knowledge about how to do it with their children, because the modern lifestyle does not contribute to the maintenance of smooth back.
The posture is a familiar posture for each person, both alone (standing, sitting) and when moving (gait). Each person can have only one posture, correct or not. This provision is regulated at the unconscious level (motor stereotype and postural reflexes). And, as you know, we cannot affect unconditional reflexes, because they are congenital, but everything is much more complicated with a straight back. A person is not born with posture, it is formed in the process of its development and growth, and the most critical moments are early school years, when the active growth of the spine and the final formation of all its bends occurs.
The statement that the pathological form of the spine cannot be corrected, is not true in the root. This can be done even in adults, but the process will be longer. Therefore, to educate the correct position of the body is necessary since childhood, so that later it did not have to suffer from the consequences of the spinal column curvature.
Signs of correct posture
- the same anatomical benchmarks on the body are symmetrically (nipples and blades on one horizontal line, shoulders at the same level);
- the spinal line is smooth, no bends to the sides;
- the head looks straight, not under his feet;
- two clavies are on one horizontal;
- no asymmetry triangles waist;
- buttocks are located at one level;
- from the side of the back is not observed asymmetric folds of the skin;
- all physiological bends have a normal amount;
- the length of both legs is the same.
If there is at least one sign, which goes beyond the framework described, it can be assumed that a person has a pathological type of posture or a spinal curvature is already present.
How to check?
If you are not sure that you have a smooth posture, then it can be easily verified: become your back to the wall and determine the following points. Proper posture is diagnosed in the case when you simultaneously touch the wall with a population, shoulders, blades, buttocks and heels. At the same time, it is impossible to specifically strive for such a position - just come and become at the wall, as usual.
If your posture does not coincide with the criteria correct, then you need to try to take this position at the wall. Then go away and try to like this way - you will feel how your muscles are treacherously make the body take the usual position, even if it is wrong.
The value of the correct posture
The functions of the correct posture of the schoolchild and any other person, even an adult, are as follows:
- direct posture provides a uniform distribution of the load on the spine, which eliminates the possibility of overloading its individual sections and the development of degenerative-dystrophic changes;
- thanks to her, a person manages to keep the equilibrium and well coordinate all movements;
- makes it possible to perform movements in the joints with the maximum amplitude;
- it is very beautiful and aesthetically, it has to communicate;
- ensures ideal conditions for the operation of the internal organs and their maximum protection against external influences;
- acts as an indicator of the mental state and human health;
- to some extent, the character of a person depends on the posture, and may be the opposite.
As can be seen, it is necessary to keep a good posture not only so that you have a beautiful mapping in the mirror, but also in order for the health and work of the internal organs.
How to keep the right posture
Before you begin to perform gymnastic exercises for the development or correction of posture, you must remember the basic rules and follow them. Performing the following recommendations, you can even achieve excellent results without special exercises.
Beautiful posture is not compatible with overweight. If you are the owner of an excess kilogram, then the first step towards a beautiful posture is the normalization of the body mass index.
Taking the right position of the body, do not strain the muscles of the body. This will result in rapid fatigue, will create an additional load and will lead to the fact that further maintaining the desired position will be impossible.
On the way to perfect posture at first, people forget to support it, distracting other tasks, and in the meantime the body occupies the usual and improper position. To avoid this, there are several options:
- Posture Corrector. This is a special orthopedic device that mechanically support the desired and correct position of the spine. At the first stage, it helps a lot, because such a corrector simply does not allow to burn back.
- Book on the head. This useful exercise is not only for the production of posture, but also to improve coordination. It will take some time, and the book will stop falling, and you will forget that it is on your head.
- Reminder. You can do something that will be constantly reminding you that it is impossible to slouch. For example, a ring or bracelet on hand.
Wearing a book on the head - Excellent exercise for the production of smooth posture
Perfect posture standing
To become the owner of smooth back, you must follow your body position. The head should be looking forward (on the horizon). No need to hide it much up. Shoulders need to straighten so that your growth in this position is maximum. The stomach should be slightly drawn, no need to push the chest too forward. For periodic control over pose standing, you can use a mirror or a test with the wall described above.
Good posture sitting
Since the major time most people spend sitting, then monitor the posture in such a position it is necessary carefully.
Posture compliance rules sitting:
- it is necessary to use a special office chair for seating, the back of which well supports the back at an angle of a little more acute;
- try to move closer to the table so that the elbows do not hide;
- when the head and the spinal line should be on the same line;
- legs should stand on the floor, do not throw them out one to another;
- after every 1-2 hours of seats, you need to make a small workout.
Exercise complex for proper posture
Royal gait
About posture can not be forgotten when moving. The look should be directed straight, the steps should be done smoothly and gently. Shoulders need to be kept smoothly and not sliding. You need to land on a bent knee for good depreciation. You need to walk in orthopedic shoes, forget about high heels and flat soles.
We care about posture during sleep
You need to sleep on a smooth and hard mattress. The pillow is better to select elastic and not high. The position is optimal on the back.
If you comply with the above-described rules and recommendations, then beautiful posture after a while you are guaranteed. But, if it is not possible to achieve perfection in this way, then you should start by the second stage of the production of smooth back - gymnastic exercises.
Exercises for the prevention of curvature
If your back is not yet a curve (no organic curvature), you can try to work out even posture using simple exercises.
But if there is already a spinal curvature, for example, scoliosis, then only the doctor will be able to assign appropriate treatment. Independent correction can only aggravate the situation and contribute to the progression of curvature.
Exemplary gymnastic complex
First you need to warm up. Any exercises are suitable that each of us remembers well from school physical education. Do not forget also about stretching. The warm-up prepares the body to loads and reduces the risk of a minimum injury.
The figure shows an exemplary complex of simple exercises for the prevention of spinal curvature, which is desirable daily.
Cheerful exercises for a child
If an adult can still be forced to keep track of your body position and do exercises, then the child is not. But in the case of children, there is a great way out - charging can be turned into a fascinating game, then the child will gladly do all exercises.
Exercises for the child should be interesting and with elements of the game
3 Merry children's exercises:
- Swan. You need to lie on the stomach, the hands are stretched to the sides and bent in the elbows. Slowly raise the upper part of the body from the floor, leaning on the hands, the pelvis and the stomach do not tear off the floor. The neck and head stretch up, as if swan. Delay in this position for a few seconds and go down.
- Floating. I. p. Lying on the stomach. We raise your hands, legs and head from the floor and imitate swimming movements.
- Cat. Let's go on all fours. On the breath, rounded the back, on the exhalation, bending, like a cat.
Thus, it is safe to say that the right and beautiful posture is a guarantee of health and success in life. And the statement that it cannot be corrected invented the lazy.
Although improving posture is not easy, the correct posture helps look good and be in good physical form. If you are noticeably slut, take measures to help improve posture at any time, from walking until night sleep. This will require certain efforts and time. Do not forget that it is necessary to maintain the right posture, and exercise that will help you strengthen the appropriate muscles.
Steps
How to improve posture when you stand or go
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Use to generate correct posture wall. Stand up and lean your back to the door or wall. Just touch the wall with a population, shoulders and buttocks. At the same time, your heels must defend from the wall of 5-10 centimeters. Get your hands behind your back and determine the distance to the wall.
- Your palms must hardly take place between the wall and the lower back. If between the back and the wall is greater distance and palms are free, tighten the stomach to the back to slightly straighten the spine.
- If you are not able to push your palms, unfoliate with your back so that they go.
- Try to keep this position when you go away from the wall. If necessary, stand up to the wall again and check the posture.
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Ask someone to stick to your back tape in the form of the letter "x". To make it easier to maintain the right posture, attach to the back from the shoulders to the pelvis two strips of adhesive tape in the form of the letter "X". In addition, stick another strip horizontally between the shoulders. Wear a sticky tape throughout the day - it will help you keep your back straight.
- Before you attach the adhesive tape, take the correct position and straighten the shoulders.
- Use the tape specifically designed for the skin, such as a medical adhesive tape.
- Instead of adhesive tape, you can use the posture corrector.
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Hold the basic body weight on the pads of the stop. If you are leaning on your heels, it is involuntarily stuck. To stick straight, transfer body weight a bit forward.
- After that, deviate a little back and move the weight on the heels. Pay attention to how you slouch.
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Walk as if you hold the book on your head. Imagine that the book is lying on your head: it will help you raise your head and straighten your back. If it is difficult for you to imagine this, take the present book and hold it on your head for a few minutes.
- Continue to hold the right posture while driving. When walking, just keep the posture, which was taken when they were in place. Keep your head straight, straighten your shoulders, straighten your chest and look right in front of yourself.
- Do not tilt your head forward.
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Select convenient orthopedic shoes. To stick straight, wear shoes with additional supporting inserts. Also, make sure that the shoes have supinators. Proper posture begins with your stop.
- Do not wear high heel shoes, as it can ruin posture.
- If you have to stand for a long time, lay something on the floor to make it more convenient for you.
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Strengthen the appropriate muscles with the help of strength exercises. The correct posture helps to hold the muscles of the top of the back and shoulders. Try to perform the following strength exercises (with dumbbells or without):
- Stand straight. Pull both hands above yourself, palms up. Bend your hands and bring your palms to your shoulders. Try to reach your fingertips before the blades.
- Exercise 10 times for both hands, then 10 times for each hand separately.
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To perform a tensile exercise for the shoulders, imagine that you are a penguin. While you wait until the desired web page is loaded or toastted, spread the elbows to the sides and put the palms on the shoulders - it will be a "wings of a penguin". At the expense of the time or two, lift the elbows up, then at the expense of one-two again lower them. It should be kept right, and the palms should remain on the shoulders.
- Make as many exercises as time as you have time. You will be surprised how many tensile exercises can be performed only in 30 seconds.
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Perform stretching exercises for the novel neck and back. Tilt your head in all 4 directions (forward, back, right and left) and slightly massaging the neck. Do not make circular movements, as it can enhance the stretching of the muscles.
- To perform one more exercise, assume in the floor with hands and knees. Like a cat, bend your back up, then bent in the other direction and lower the stomach to the floor.
- Repeat the exercises several times a day. With their help, you can cross the muscles in the mornings and move away from sleep. In addition, these exercises will help you cheer up and recharge your energy throughout the day.
Stand straight to take the right pose. Keep your chin parallel to the floor, straighten your shoulders and draw your stomach. Freely lower your hands on the sides of the body.
Welcome to you, dear readers! A modern man sits at a computer, leaning down and lower to the monitor. Muscles are trying to keep the vertebrae in an unnatural position, the discs between the vertebrae are deformed. In order for the posture to be correct, you need to work on myself and abandon habits that prevent you from finding a beautiful silhouette.
Behind the correct posture does not need to run to osteopath or in the gym. Why some people have it from childhood, and others go snagged as old women? And the reason is not that they spend a lot of time in the position of the letter "ZY" in front of the monitor screen. You can sit with a straight back.
What is a good posture?
The deployed shoulders, the blades are lowered down, proudly raised head, raised chest and rejected pelvis back. All these elements create an image of a person with a royal posture. When a person has the impression that he tries to get lost in the crowd, to become unnoticed. Perhaps the reason lies in psychology.
How are posture and spine are connected?
The value of the correct posture in the human life is colossal. The posture is a guarantee of health when there is a harmony of maintaining the muscles of all parts of our body. If some muscle group weakened, there is a breakdown, resulting in negative changes in the spine, and then in the internal organs.
A healthy spine is the basis of the foundations of our body. Probably, not everyone knows that he got to us from an earthen worm consisting of segments. The human germ also has a segmental structure, of which arms grow, legs, brain, heart.
In adults, only the spine consists of segments that are associated with the spinal cord and other bodies. And therefore, any of his violation affects the internal organs. The problems of the heart and lungs are directly related to the breast segment, the intestines - with the lumbar department. Why do office employees often complain about pain in shovels? The root of the problem should be sought in the cervical spine.
Proper posture is maintaining the right bends of the main axial rod of our body. First, it is a bending forward in the cervical and lumbar department, called Lordoz. In the chest area, there must be a bending back - these are kyphosis. If he is too big, then a person appears a hump. The correct curvature of the spine allows absortive load when driving.
If the posture is incorrect:
- slows down the speed of thinking;
- there is a sense of tension in the neck and back;
- there are frequent headaches, shortness of breath, constipation;
- the skin acquires a pale hue.
All these symptoms provoke drowsiness, depression and even a state of panic fear. How to avoid this?
We work on bugs
So, you diagnosed flaws in the state of the spine. Well, do not immediately panic. There are simple rules for beautiful posture that will allow you to maintain your body in a natural position in the usual life:
- Make a good habit always keep your back straight. To do this, stretch the imaginary thread from the nape to the tailbone. Expand your shoulders and lower the blades. Fix your perfect silhouette in memory.
- The bed should not be too tough, but also not to be a perina. It best supports the physiological bends of the spine orthopedic mattress.
- Sit on the edge of the chair - this will allow you to keep the whole body in tension. If he is with a back, then, on the contrary, press the lower back to the back of the chair.
- Engage gymnastics every day and swimming at least once a week.
- Permanent finding in one position creates a greater load on the spine. Change it every 10 minutes.
I suggest you complete the following:
- Put your hands on the belt. Take the elbows as much as possible and twist the blades with the maximum voltage as if we close the book. Lower in the final position for 2 seconds. Watch the head not falling, the shoulder and the thigh were on the same line. Repeat 10 times.
- Stand your back to the table, you need to rely on it with two hands, first stretch up, then exhale and go down. Squake everything below how much shoulder joints allow.
- Regular prescriptings from the floor. A look forward, legs and back form one straight line. Make the press a little, but often during the day.
I hope you understand why I need the right posture. To save it, the main thing is not to launch yourself. This will make your image unique, and self-esteem will grow day after day.
Friends, subscribe to new articles and leave comments on this topic. Beauty and back health are in your hands!
Before meeting a blog!
Always yours, Anna Tikhomirova
If a person is broken, the consequence of this may be serious health problems. From an early age, you need to teach yourself to keep your back smoothly, but many of this do not attach much importance, it is stolen that it provokes the curvature of the spine. To fix it, consider several tips ,.
How the posture affects health
Proper posture not only makes a person attractive, but also contributes to the strengthening of his health, namely:
- reduces the load on the spine;
- strengthens the muscles of the face and neck;
- improves digestion.
As a rule, there are a beautiful posture of either athletes or people who are engaged in choreography. In our age of modern technologies, it is quite often possible to observe the picture when the office workers are sitting at the computer having embarrassed. But the result of constant deformation of the spine can be negative consequences:
- weaken and begin to blame the muscles not supported by the spine;
- back pains arise;
- the condition of the face of the face is worsen;
- a second chin may appear.
Of course, the mental state suffers. After all, looking at himself in the mirror and watching there is not a very joyful picture, a person can fall into depression. Therefore, if the sutween back has become the norm for you, it's time to take care of how to keep the back always straight.
How to improve posture
First of all, you need to follow your back while walking. To do this, perform simple rules:
- straighten your shoulders;
- slightly remove them back;
- hold your head straight.
This position of the shoulders and heads must be constantly monitored. If you forget about it and again begin to slouch, you can diagnose a special belt for correcting posture. Similar belts in a sufficient assortment are sold in pharmacies. The main thing is to choose him to pick it up so that you feel in it as comfortable as possible. It is also necessary to perform special exercises at least three times a week to strengthen the muscles of the back. And being at home, you can do the following:
- put a heavy book on your head;
- try to take a stable position so that the book does not fall;
- slowly, trying to keep the back straight, walk around the room.
Such an exercise will help strengthen the back muscles, and will also produce you to have the habit of keeping the back smoothly. And one more advice, how to get used to keep your back always straight. When you shop in the store, spread them equally in two packages so that in each hand you had the same weight. This simple rule will also help you save good posture.
How to keep your back always right when scoliosis
Unfortunately, a person who is constantly narrowed, not only the posture is spoiled, but there may be such a disease as scoliosis, or lateral curvature of the spine. Modern medicine distinguishes several major causes of scoliosis:
- permanent body finding in an improper position with a curved back;
- a failure in the work of the digestive system, as a result of which muscles, ligaments and bones are obtained;
Also, a sedentary lifestyle can also contribute to the appearance of scoliosis. To understand, you need to take advantage of specialists.
- More often you need to walk on foot - it improves blood supply in the spine.
- Do not wear high-heeled shoes. They violate stability and provoke the shift of the center of gravity torso.
- Sleep preferably in a half-row mattress. Saving beds can cause spinal sagging.
- Sitting at the table, try to keep your back in a vertical position. Choose a comfortable working chair with armrests.
- When you sit, try to keep your legs at right angles. They must steadily stand on the floor, not clinging behind the legs of the chair.
- Working at a computer, choose the correct position for yourself, avoid the voltage of the muscular corset.
- Constantly watch the right position of the back. Being at work, at home, walking down the street, do not forget that the back needs to be kept right.
Over time, these uncomplicated rules will include in your habit, and the correct posture will become the norm.
Tips for the correction of posture from professional ballet artists
Professional ballet artists share their recommendations on the correction of posture. Their advice, simple and effective.
- Hold your head always straight. The chin at the same time to push forward.
- Mcush pull to the ceiling, pulling the body so that it strains like string.
- The blades should not be written, the back should be smooth. It is necessary to keep stranded shoulders and chest.
- Always, wherever you are, pull the muscles at the bottom of the abdomen. There must be a feeling as if it would be for a very tight belt.
- Sitting on a chair, you can put a tightly rolled towel under the buttocks. The pelvis at the same time leans forward, maintaining the natural bend of the spine. Such a situation will not give to develop shortness.
