A few simple most necessary exercises on the chair will help you straighten your shoulders and get a beautiful posture for the girls, and also calm your nerves.
Most of us spend several hours a day, in a static sitting position in the office at the computer or in the seat of their own car in traffic jams. Therefore it is not surprising that with time a stoop appears. But you can handle it.
During constant sitting, the muscles of the chest contract, limiting the range of motion. Because of this, instead of deep, long breaths, you make frequent "small" exhalations. You can also feel: tension in the shoulders; headache; overwork.
To help you breathe again full chest, it is recommended to perform only 4 simple exercises. In this case, you need to move not sharply, but smoothly, as, for example, when practicing gymnastics taichi. These exercises will relieve headache and tension. They are designed specifically so that they can be performed anywhere, just sitting on a chair.
Folding.
A. Sit on a chair, hands on your knees. The feet stand completely on the floor a little more than the width of their hips apart.
B. Inhale and stretch your back, then exhale. Look, but diagonals up and gently curl your back. Connect the shoulder blades together to open the chest. Then inhale and return to the starting position.
C. Exhale and arch your back. Round the spine to make it look like an arc from a large ball. Inhale and slowly return to the vertical position, then exhale and relax for a few seconds. Repeat the exercise 4 times.
USE: Straightening of the chest and upper back.
Spiral.
A. Sit on the chair, hands on your lap. The feet stand completely on the floor a little more than the width of their hips apart.
B. Inhale and straighten the spine, then exhale. Look at the left shoulder, while slowly spinning the spine counter-clockwise.
C. Inhale and return to the starting position, then exhale and look now at the right shoulder. This time you will move clockwise. Inhale and return to the starting position, then rest for a few seconds. Repeat this exercise 4 times.
USE: Stretching the spine and upper back muscles.
Tilts to the sides.
A. Sit down straight on the chair, hands on your lap. The feet stand completely on the floor a little more than the width of their hips apart. Inhale and straighten the spine, then exhale. Lean to the left until you feel comfortable. Inhale, then return to the starting position. Exhale and lean to the right. Inhale and return to the starting position, then rest a few seconds and repeat the exercise 4 times.
B. For a more intense stretching of the muscles, place the left hand on the head.
USE: Stretching muscles of the chest and neck muscles.
Circles shoulders
A. Sit on the chair, hands on your lap. The feet stand completely on the floor a little more than the width of their hips apart. Raise your arms and bend your elbows at an angle of 90 degrees.
B. Slowly and smoothly move your shoulders in a circle, while keeping your arms bent.
C. and D. Exhale at the moment when the shoulders are behind, then inhale, rest for a few seconds and repeat the shoulder circles 8 times.
USE: Reduction of tension in the neck and shoulders.
Beautiful posture is created due to the correct gait. Naturally, if you walk, stooping, you thereby harm not only your health, but also the appearance. Therefore, we recommend that you level your shoulders when walking and keep your back flat. And a beautiful walk you are guaranteed!