Check your posture
If you have a correct posture, then your body and head are on the same vertical line, the shoulders are slightly lowered and unfolded, are on the same level, the shoulder blades are pressed, and the spine lines are normally expressed. Slightly convex chest, stomach or slightly retracted, or slightly protruding, legs unbent in the hip joints, and in the knees. The thorax has a conical or cylindrical shape. Relief musculature, all joints moving. Straight legs, the closing of heels, shins, knees and hips occurs without tension of the muscles, only with a small lumen above the inner ankles and below the knees. Internal feet do not touch the floor.
To determine your posture, let's try to stand back against the wall or to the closet. We look straight ahead, the head touches the cabinet, we close the foot. We lose our hands at the seams. Now if the palm passes between the wall and the waist, then you have a good posture, or else the muscles of your abdomen and abdominal press pull forward the spine.
Watching our pose
The main rule to keep a beautiful posture is to learn how to correctly stand, sit, and also walk. To properly stand, we will pull the stomach and straighten the shoulders. The same thing we try to do with walking. During the whole day sitting or standing, keep your neck upright.
In sitting position, we rely only on the back of the chair. If you sit properly, this position is an excellent workout for the muscles of your back. In order to accept this position, you need to sit on the floor, straighten your torso, bend your chest, leaving your shoulder blades and not lifting your shoulders. Keep the head straight and free. The muscles of the abdomen are strained, the pelvis should be tightened, usually when the person is sitting, he extends it, in this position it is more convenient for him to sit. But, you will soon be able to make sure that it is not so easy already, to sit this way.
From time to time, we perform such exercises if you have a sedentary job:
1. We sit down on the tip of the chair, so that the legs, hips and back are at right angles to each other. Hand freely lowered, shoulders slightly bend. Simultaneously we will strain the calves of the legs, the muscles of the back and abdomen, we will remove, as far as possible the shoulders, so that the shoulder blades touch one another, the head will be thrown back. In this tension we'll sit for a few minutes, then relax again.
2. Now we will rise from the chair, we will connect the heels, we will tighten the abdominal muscles, buttocks and knees. We rise on the toes, as high as possible, as soon as we can, we strain the body, then slowly relax it.
If these exercises are repeated for a long time, the posture will be elegant, even in a relaxed state. When walking, try not to bulge your belly, do not slouch.
Doing homework, you need to follow the golden rules:
1. When we sit at the table and clean the vegetables, we try to avoid bending over the table.
2. We try to squat, and do not lean over when we load the washing machine.
3. When ironing the board should be at a height of 10 to 15 centimeters from your elbow.
4. When wiping dust or vacuuming, we use instruments with long nozzles, this will reduce the burden on the back and allow us to make fewer slopes. When cleaning the apartment we use a brush, which is put on a long handle, then we avoid wrong inclinations.
5. In order to raise some light object from the floor, bend the legs, we will lean over the hand on the hip, thus, it will facilitate straightening and bending the trunk.
6. When lifting a large weight, the muscles of the hips, legs, and not the trunk itself. Our back is straight, our legs are slightly apart and bent at an angle of 90 degrees in the knees. The object is raised closer to the body, thus reducing the load on our intervertebral discs. Women should not raise more than 20 kilograms, and men more than 50 kilograms. When lifting the load, do not do any rotational movements, first lift the load, and then turn.
7. When washing dishes and cleaning teeth a little bend your knees, it will be easier for us to keep your back straight.
8. When washing your head on the faucet, avoiding the bent back, this will happen if we bend the legs slightly in the knees and arrange them. Wet back then from time to time we straighten and relax.
Strengthening the muscles
The muscles of the hips, shoulders, neck, abdomen and back are involved in maintaining and maintaining a good posture. If the muscles of the press are weakened, the additional load falls on the dorsal muscles, then excess energy is expended, the weakened muscles of the press "sag", and badly affects blood circulation in the groin area, and leads in such a way that liquid accumulates in the tissues of the legs. To correct the posture, you need to balance the muscle groups.
Stretching exercises
These exercises make the muscles elastic, the state of mind improves.
1. Let's sit down in Turkish, put our hands in the lock. Raise your hands up your hands over your head, stretch. Let's drop our hands and make an intensive exhalation, repeat the exercise 10 times.
2. Let's sit on our knees, put our hands behind our backs, and close them in the lock. Let's try to raise our hands, while we strain the abdominal muscles. Let's take a deep breath, and for a few seconds we'll freeze. On exhalation we shall lower a head on a breast and we shall try to relax. We repeat 10 times.
Exercises to strengthen the muscles of the shoulder girdle
These exercises will relieve the strain on your spine and strengthen the muscles of the shoulder girdle. The complex of such exercises is calculated from 10 to 15 minutes.
1. We sit on a stool and make energetic mahi hands to the side, in turn, then one or the other hand, gradually increase the amplitude of our movements.
2. Bend your arms at the elbow to get a right angle. We raise one hand and lower the other hand. In turn, we change the direction of the hands. Keep your shoulders and back straight.
Exercises for the muscles of the back
1. Lie on your back, elbows on the floor. Let's bend in the thoracic spine and hold for 5 to 7 seconds.
2. Lie on your back, legs bend, elbows and feet on the floor. We raise the pelvis and hold it for ten seconds.
3. Let's sit on the floor, put our hands on the floor behind. Raise the pelvis, take the head back a bit, let's bend.
4. The same exercise as number 2, only on the floor you need to rely on the back of the head and feet.
5. We lie on the stomach, hands are connected behind the back. We lift the shoulders and head, we will take our hands back, bend and hold for 5 to 7 seconds.
6. The same exercise as exercise number 5, in addition raise the straightened legs.
7. The exercise can be complicated if we change the position of the hands: put the hands on the back of the head or raise your hands up.
8. We lay on the soft stool on the stomach, fix and lower the legs, shoulders, head, arms, we hold dumbbells of 3 kilograms in our hands. Slowly we shall be dispersed, we will lift shoulders, a head, we will take away hands in the parties, we hold from 5 to 7 seconds.
Let's evaluate our results
To fix the correct posture, we recommend the following exercises:
1. We will rise at the wall, hands are lowered along the trunk, we straighten, we touch the wall with the shoulder blades, buttocks, calves, heels. Head straight. Let us remember this situation. Then we close our eyes and make two steps forward. Open our eyes and see how our posture has changed.
2. We will rise in front of the mirror, hands lowered, the back does not touch the support. Fix the correct posture. Then we will do some simple exercises, we do not observe our eyes. Hands in the sides, then up, the leg will be taken to the side. We will rise on socks, we shall sit down, we shall rise and so on. Then we will take the initial position, first we will not look in the mirror, then we will check our posture.
3. It will be good if you do all the exercises, sit-ups, walking with a small load on your head. First we will stand at the wall, we will press to the wall with the back of the head, shoulder blades, buttocks, heels. Remember this pose, then we go, and again at the wall we control the pose. Walking will therefore be carried out in 2 steps, breathing out the stomach, exhaling two steps, and strongly removing the stomach. This exercise is repeated several times a day.
The effect does not take long to wait, if you accustom the muscles to be in the right position and will constantly monitor their correct posture. Correct posture should be your habit. It will not be easy at the beginning, it is necessary to watch, that the back was straight, the stomach is drawn. Then when your sense of harmony, and you become, are inseparable, then you do not have to think how to do it so that you will not stoop, it will come out by itself. You just need a smile, a chest forward and a light beautiful gait, and you have already achieved success.
Now we know why you need a beautiful posture, because the correct posture and health of the spine determine the person's well-being. If we regularly perform exercises so that we have a correct and beautiful posture, they will be a good prevention of problems with the spine and for a long time will preserve the health of our back.