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Back exercises to correct posture. Exercises for back posture in the gym, at home for girls, women, teenagers. How to do it, pictures and videos. Measures to correct and improve posture

Correct posture has always been considered a matter of greatness, pride and beauty. It’s not for nothing that they call it “royal”. Meanwhile, correct posture is, first of all, the health of the spine, which is responsible for the functioning of all organs and systems in the body. But not everyone can boast of good posture. Statistics show that more than 40% of children under 10 years of age have initial signs scoliosis or lordosis. In order not to start the problem and strengthen the spine in time, doctors have developed a corrective set of exercises for posture.

Causes of poor posture

We list the main reasons that lead to spinal curvature:

overstrain of the spine during periods of intense growth (incorrect posture at the computer or desk);
diseases that affect the musculoskeletal system (tuberculosis, osteochondrosis, bone tumors, rickets);
decreased vision, forcing a person to stretch forward and look at what is happening;
incorrect working posture;
weak muscle frame;
back injuries.

The essence of posture exercises

Any posture correction methods are primarily aimed at restoring muscle balance, which means relaxing tense muscles and tensioning relaxed ones. This approach allows you to restore the normal functioning of the muscular corset, aimed at keeping the torso in the correct position. Physical exercise Only one type of posture correction, but it is the most effective and efficient of all possible. Regular gymnastic exercises improve posture, strengthen the heart and skeletal muscles, and increase the volume of the lungs and chest.

A set of exercises for posture

1. Standing straight, hands must be clasped behind your back. Then you should make springy movements, raising your arms as high as possible and at the same time arching your back. Repeat 10 times.

2. Standing on all fours, supported by your knees and straight arms, you should swing alternately: first with your right hand and left leg, and then with your left hand and right leg. Repeat 8 times.

3. Lying on your back, you need to stretch your arms along your body and bend your knees to rest on your full foot. You should lift your body, pressing your chest to your hips, and then return to the starting position. Repeat 5 times.

4. Sitting on the floor and bending your knees, place your feet on the floor and place your hands behind you, resting your palms on the floor. Using your hands as a lever, you should bend upward, lifting your pelvis and at the same time throwing back your head. Having frozen in this position for 5 seconds, you can return to the starting position. Repeat 8 times.

5. Lying on your stomach and stretching your arms to the sides, you should smoothly lift your upper body as high as possible. Having fixed this position for 4-5 seconds, you can return to the original position. Repeat the exercise 8 times.

6. Standing facing the wall, you should lean your palms against it. After this, without lifting your hands, you need to try to bend backward as much as possible, while maintaining balance. After freezing in this position for 4 seconds, you should return to the starting position. Repeat 5 times.

7. Turning your back to the wall, you should press your whole body against the plane, as tightly as possible, while standing straight. You should maintain the position for 10 seconds, and then you can relax. Repeat 8 times.

8. Standing with your back to the corner of the wall or to a gymnastic pole, you need to press the back of your head and buttocks against it. In this position, you should perform squats, which you need to do alternately, 5 times, and then tilt to the right and left (5 times), returning after each tilt to the starting position.

9. While facing the floor, you need to lean on your straight arms, as well as on your toes. At the same time, the stomach should be pulled in and the back should remain straight. You should stay in this position for 30–40 seconds. Repeat 5 times.

10. Having stood up and straightened up, you need to put a book on your head. While moving slowly around the room, you must maintain correct posture so that the book does not fall. You need to start the exercise with 2 minutes, gradually bringing it to 20 minutes or more.

This simple but very effective set of posture exercises is sure to give positive results after 3-4 months of regular exercise. It is only important to believe in success and learn to constantly control the position of your own body, wherever you are. I wish you health and beautiful posture!

Correct posture not only makes a person’s gait more attractive, but also indicates fully developed and healthy muscles and joints. Slouching, on the contrary, is an indicator that a person has certain problems. This flaw significantly spoils the external impression and self-esteem, and is a sign that the joints and muscles are poorly developed. Special exercises that are combined into complexes and can be performed at home can correct stooping in adulthood.

Strong and confident people have a special body position. They move, stand and sit completely differently. The reason for this is the ideal posture, in which the head is held high, rib cage straightened. This body position tells others about a person’s readiness to overcome absolutely any goal and has a positive effect on all aspects of life. Many people dream of becoming the same, but not everyone is moving in the right direction. If you're tired of constantly slouching and feeling insecure, it's time to change the situation. The main thing is to set a goal and choose the most effective and time-tested techniques that allow you to correct and correct your posture.

Getting rid of slouching not only improves self-esteem, but also has a positive effect on your own well-being and health. Age-related deterioration of posture is directly related to an imbalance of ligaments and muscle fibers responsible for correct body position. This manifests itself not only externally, but also over time causes a number of problems with the health of the musculoskeletal system and the following negative consequences, which manifest themselves in the form of:

chronic pain in the cervical and spinal regions, as well as in the shoulder girdle;
injuries to the knee joints, feet, hips and, of course, back;
headaches and fatigue;
muscle weakness and atrophy;
digestive and respiratory system disorders;
tight mobility;
carpal tunnel syndrome;
sciatica - sciatic neuralgia;
compression and pinching of the nerve.

It is possible to correct your posture and stop hunching over as an adult. The main thing is not to let the situation get worse and start taking action. Having an idea of what correct posture looks like, you can easily determine deviations from the norm and select a set of exercises that allows you to correct and adjust your stoop. Thanks to correct posture, the body position will become correct, and, therefore, the muscles will function properly, becoming stronger. This will help you avoid problems with the musculoskeletal system, reduce the risks of injury and the development of chronic pain, and also change your appearance and well-being for the better.

Correcting stoop requires first identifying the cause of the problem. Posture is most often crooked due to weakening of the muscles that hold the joints in place. In other words, alone muscle groups too tense, while others, on the contrary, are overly relaxed or weak, that is, they do not receive any load for a long time and become undeveloped.

Slouching in people who slouch is caused by the pectoral muscles being too tight. The result of this is that the shoulders are pulled forward and shifted toward the center. If a person also has a poorly developed back, an imbalance occurs, which results in a displacement of the shoulder girdle from the normal position. The muscular system is designed in such a way that it tries to compensate for any deviations from the norm. Weak activity of some leads to overexertion of others, which causes a feeling of increased discomfort and rapid fatigue.

Imbalance, as you can already understand, is the most common cause of stoop. To bring the muscles to a normal position and not have problems with posture even in old age, it is necessary to work on strengthening the low-active ones and stretching the over-active ones.

How to independently assess your posture and identify existing problems?

Not all people pay enough attention to their posture. Many people don't even realize how twisted it is. To get rid of doubts and identify the presence or absence of a need for posture correction, you should first perform a small test. It's not complicated. It can be easily made at home.

You must wear tight-fitting clothing. This is done so that any deviations can be seen. Shoes are not worn on feet. They stand barefoot on the floor, but do not try to give the body perfect evenness. You should take the most comfortable position for yourself. For the purity of the “experiment”, it is recommended to close your eyes and walk a little in one place. This way, the feet will stand in their usual natural position. Next, they stop and take photographs from the front, back and side. You need to ask one of your friends or household members to take pictures.

The ideal posture shown in the photograph implies that the shoulder joints and ears are in line, the ribs are located above the hips, and this, in turn, is above the heels. The spine and pelvis should be in a neutral position. If, looking at your photographs, it is clear that the body position is exactly like this, then there are no problems with posture. In other cases, you will have to conduct an independent assessment of the existing defects.

Basic assessment of postural deviations

Uneven body position indicates certain problems. To determine a specific postural deviation, you need to understand this issue much deeper. If you identify the specific cause of stoop, this will allow you to choose the most effective exercise that will get rid of the curvature.

Deviation 1: Slouched back and leaning backwards

This position is characterized by the emphasis of the hips forward when they protrude above the line of the ribs.

Problematic overactive muscles: surface of the thighs, erector spinae, gluteus medius and maximus, lower back and buttocks.

To stretch these muscle groups, do:

runners stretching;
“the best stretch in the world,” which involves stretching the buttocks while sitting;
twists from a lying position;
hamstring stretches;
releasing the hamstrings using a massage roller.

Problematic inactive muscle groups: straight femoral, which includes the flexors and lower abs, external oblique, iliopsoas.

These muscles are activated by:

hanging leg raises;
"scissors";
folding on a fitball;
“Cocoon” twists.

Accordingly, by activating the sedentary ones and stretching the overactive ones, you can get rid of a slouched back.

Deviation 2: Lower cross syndrome

Characterized by a forward tilted pelvis and excessive deflection in the lumbar region.

Overactive muscles affected are: erector spinae, lumboiliac.

Stretched by:

“pyramids” on a fitball;
knee lunges performed on the floor;
quadriceps stretching;
pulling the knees to the chest from a lying position;
self-massage of the quadriceps.

Among the inactive muscles, they are responsible for the correct position: gluteus maximus and abdominals.

They are activated when running:

crunches with legs raised;
gluteal bridge (regular and on one leg), as well as on a fitball;
pull-ups from a lying position in a “frog” position.

Deviation 3: Rounded shoulders

This deviation is manifested by excessive protrusion of the shoulders beyond the line of the ears.

To overactive muscles in in this case include: pectoralis minor and major.

The following exercises allow you to stretch these muscles:

stretching the anterior deltoid;
moving the elbows back;
stretching the deltas in a sitting position;
dynamic stretching for the chest;
stretching the pectoral muscle groups on a fitball.

Inactive muscles are: rotator cuff of the shoulder girdle, lower trapezius, serratus anterior.

Strengthen these muscles by doing:

arm abductions with a tape back;
external rotation of the shoulder girdle;
traction for the rear deltas and on a low block.

Deviation 4: Forward head

The ears extend beyond the line of the shoulder girdle.

Overactive muscles: levator scapula, which is located with back side neck and is responsible for tilting the head back, upper trapezius, neck extensors.

Exercises for stretching overactive muscles:

myofascial release (self-massage) of the neck;
pulling the chin to the chest;
stretching the pectoral, clavicular, mastoid muscles by moving the arms back up with the palms up and turning the head to the side.

Inactive muscles: forward flexors of the head, which are located in front of the neck.

Strengthens these muscle groups:

isometric exercises on the anterior surface of the neck.

In other words, both the anterior and posterior flexors of the neck are worked.

Deviation 5: Upper cross syndrome

Rounded, excessively crooked shoulders.

Superactive are: levator scapulae, trapezius, pectoralis minor and major, posterior, upper spinal and thoracic extensors.

Stretches when performing:

dynamic stretching of the pectoral muscle groups;
myofascial self-release of the neck;
anterior deltoid stretches;
moving the elbows back as far as possible;
stretching on a fitball for the chest and deltas, but already sitting on a chair.

Inactive: rotator cuff, trapezius inferior, serratus anterior, deep cervical extensors, which are located in front of and around the shoulder blades.

Strengthened by doing:

isometric exercises for the front of the neck;
moving the hands with the tape back;
external rotation of the shoulders;
thrusts on the rear deltas and on a low block.

Deviation 6: Head tilt

This deviation is characterized by a tilt of the head to the shoulder. Often accompanied by a turn to the left or right side.

Overactive muscles: pectoral, clavicular, mastoid, and also inclined to the central part of the body.

Stretches with the following exercises:

independent myofascial release of the neck;
stretching of the pectoral, mastoid, clavicular muscles;

Passive muscles: located on the opposite side to the active sternocleidomastoid and oblique, but already from the central line.

Activated thanks to:

everyday movements when chewing food, using the phone, when it is necessary to evenly load not one side, but both;
lateral isometric exercises.

Deviation 7: uneven shoulders

Expressed by one shoulder being lower than the other.

Movable muscles: trapezoidal, stretching from the back of the neck to the shoulder girdle, on the raised part of the shoulder girdle.

Stretch thanks to:

myofascial self-release of the neck;
lateral stretch of the cervical spine.

Passive muscles: serrated anterior, running under the pectoral, starting from the top of the ribs and ending at the shoulder blades.

Correcting the “curvature” of the shoulder girdle is possible not with special exercises, but with everyday routine tasks performed correctly. It is necessary to evenly distribute the load when using a smartphone, lifting and carrying heavy objects, and chewing food. In addition, performing rows with one hand in a pulley (upper) helps a lot.

Deviation 8: Hip misalignment

It is a deviation when one hip joint (on the left or right side) is higher than the other. Such a flaw often creates the impression that one leg is shorter than the other.

Active muscles are: the quadratus lumbar and is responsible for straightening the spine on the side that is higher, as well as the external and internal oblique abdominal muscles, which abduct the hips. The tissues of the knees, ankles, shoulder girdle, lower back, and neck can also be overactive.

The following exercises allow you to stretch these muscles:

for stretching and self-release of the iliotibial tract;
for stretching runners, gluteal muscles from a sitting position;
lying on a twist.

You should also do the “best stretch in the world” and the stretches that dancers do.

Inactive muscles may be different. It all depends on the specific situation, but the following movements are generally strengthening:

high-repetition exercises, including plyometric training, as well as running.

Such exercises help align the pelvis and also reduce the likelihood of injury to the lumbar region, knee joints, hips, and ankles.

Basic analysis of postural curvatures: feet and ankles

Often, stooping develops due to problems with the muscles of the lower extremities.

The feet and ankles also have the correct position, deviation from which leads to stooping. If they are positioned correctly, then the ankles and feet look forward. Other deviations are no longer the norm. There are several postural abnormalities in the ankles and feet. Once they are identified, you should begin doing muscle strengthening exercises and stretching.

Deviation 9: Feet turned inward

The toes are turned towards the central part of the body, and not directed forward.

Overactive muscles: external femoral - tensor fascia latissimus.

The external thigh muscle can be stretched by stretching and self-myofascial release of the iliotibial muscle.

Passive muscles: gluteus minor and major.

To strengthen these muscle groups, you need to perform side walks, squats, and glute bridges. All exercises are done with a fitness tape, which is held on the hips in the last two movements.

Deviation 10: One or both feet turn outward

One or both socks are turned in the opposite direction from the central part of the body.

Overactive muscle groups: the external deep rotators, which are located deep in the femoral muscle and connect the femur and the sacrum, the piriformis.

The following exercises allow you to relax and stretch these muscles:

myofascial self-release and stretching of the iliotibial band muscles;
lying twist;
stretching the gluteal muscle in a sitting position;
myofascial self-release on the piriformis muscle;
dancers stretching.

Inactive muscle groups: obliques and hip flexors.

Strengthened by:

“cocoon” exercises;
hanging leg raises;
folding on a fitball.

After taking photographs, be sure to carefully analyze the position of your body, pay attention to your feet, ankles, head, shoulders, hip joints. If any deviations are identified, you should begin to strengthen and stretch hyperactive and inactive muscle groups.

The recommended movements, depending on the problem found, should be included in your usual training plan. People suffering from crossed upper syndrome should do shoulder rows and abductions on the day they work their back. This load should be done for at least 3 cycles of 8-12 repetitions.

It is recommended to complete the workout with static stretching exercises. They should be performed with little stress. The main thing is not to overdo it. There should not be any painful sensations. It is necessary to maintain the position adopted when performing static stretching from 15 to 30 seconds. The optimal number of repetitions is 3-5.

6 exercises to correct your posture

Ignoring stoop for a long time leads to serious problems. Every 2.5 centimeters that the head protrudes forward from its normal position places an additional 4.5 kilograms of stress on the upper back and neck. If the head weighs 5 kg and is pushed forward of the shoulder girdle by 7.5 cm, the total load is 7.5 cm from the shoulder girdle, the total load is about 18.5 kg. Thus, it turns out that a person, making absolutely any movement, experiences additional pressure three times more than someone who has correct posture.

Ignoring slouching leads to chronic pain. Constantly sitting at a computer with a rounded back, standing in a bent position, and an uncomfortable posture during sleep lead to debilitating pain.

The natural curvature in the lower back is necessary to protect the lower back from pain. It is a shock-absorbing element, thanks to which the weight of the human body is evenly distributed throughout the entire spine, rather than concentrated in one area. And if painful sensations occur, it means that postural distortions need to be corrected.

People who spend almost the entire day predominantly in a sitting position should simply move and walk more. In addition, it is necessary to regularly do six simple restorative exercises that allow the muscles to relax and strengthen, and, therefore, correct slouching.

This is an exercise that helps correct posture if the head is pushed forward, as it perfectly strengthens the neck muscles.

The exercise is performed in a position either sitting or standing. The shoulders are turned back and lowered. They look straight ahead, and then put two fingers on their chin and tuck it slightly, simultaneously moving their head back. Stay in the accepted position for 3-5 seconds and relax. Do at least 10 repetitions.

It is necessary to press in such a way that a double chin is formed. The more pressure you apply, the better. This exercise can be done even while just sitting in the car. The number of repetitions should be increased over time to 15-20.

They press their backs against the wall. The legs are spaced 10 cm wide. The knees are kept slightly bent. The back, head, buttocks are pressed against the wall. The arms are bent at the elbow joints and raised. The shoulders should be parallel to the floor surface, the shoulder blades should be pressed against each other, forming something like the Latin letter “W”. The accepted position is held for three seconds.

Next, the arms are raised and straightened until the Latin “Y” is formed. The shoulders should not come into contact with the ears. Do at least 2-3 sets of 10 repetitions, holding for 3 seconds first in the “W” position, and then raising your arms to the “Y” position.

I is an exercise that helps relax tense pectoral muscles.

They stand in the doorway. The arm is extended parallel to the floor, the elbow is bent. The fingers should be pointing upward. The hand is placed on the door frame.

Bend towards the outstretched hand, pressing and holding it on the door slope for 7 to 10 seconds.

They stop pressing. Press your hand against the doorframe while lunging, pushing your chest forward so that it extends beyond the level of the doorway. Do stretches on each side 2-3 times.

Get down on your right knee. The left leg is placed in front of you. Fingers pressed to the floor. Place your palms on the knee of your left leg and push your pelvis forward, stopping only when tension is felt in the hip flexors. Tighten your abdominal muscles and move your pelvis back a little. The chin is kept parallel to the floor. Remain in the accepted position for 20 to 30 seconds, and then change sides.

It is performed using an elastic band and helps strengthen the upper back muscles. This exercise especially helps to increase the tone of the rhomboid muscles, which are located between the shoulder blades.

Sit on the floor and stretch your legs in front of you. The middle of the elastic band is fixed on the feet and crossed at the ends to form the letter “X”, and the ends of the band, held in the hands, are spread apart and then pulled to the hips, bending the arms at the elbows. Hands point upward. They pause and slowly return to the starting position. Perform three cycles of 8-12 repetitions each.

In 2013SSCPNM- The Scandinavian Society of Clinical Physiology and Nuclear Medicine conducted a study that showed that performing this restorative simple exercise with a band for five days for two minutes not only improves posture, but also reduces pain in the shoulders and neck.

They stand and push one leg forward. They take it either by the handles or by the ends of the expander. The arms are raised up and slightly spread at an angle of about 30 degrees from the body in different directions.

The elbows are not extended, but kept slightly bent and held at shoulder level. Next, return to the starting position. When performing the exercise, your back should remain straight and your shoulder blades point down. Research has shown that you need to do this type of deadlift for two minutes a day, at least five times a week.

6 exercises for straightening posture in adults

Not only those who lead a predominantly sedentary lifestyle have problems with posture, but also people who regularly go to the gym. This is due to a lack of attention to the position of your body when leaving the fitness center. Even Joe Holden, who trains S 10 and Nike, says that pain or problems experienced when moving can indicate problems with posture. According to him, a close look at how a person stands is enough to determine which muscles a person has are weakened and which, on the contrary, are tense. Of course, we are not talking about correcting posture to an ideal position, but improving body position in any case will have a positive effect on the results of training and on general well-being, when pain in the back and neck will not interfere both in the sports field and in everyday life. life.

Strengthening and stretching exercises for the chest help correct the situation. Holden not only advises taking a closer look at your posture, but also offers effective exercises to correct imbalances in body position. The complex includes both stretching and strengthening movements, that is, it involves active and passive muscle groups. These exercises are ideal not only for those who regularly visit the gym, but also lead a predominantly sedentary lifestyle, spending a lot of time at the computer.

Performance:

Feet are placed hip-width apart. Light dumbbells are held in your hands above your hips. The starting position is similar to that taken for inclined traction.
Make sure that your back is straight and your lowered arms are slightly above your knees.
Using the force of the upper back muscles, the elbows are turned back until a semblance of the letter “T” is formed.
Hands turn up. Hold this position and then extend both arms in front of you and then to your ears.
Return to the starting position.

Do three cycles with eight repetitions each.

Performance:

Lie on your stomach. Extend your legs and arms, forming one line. The gaze is directed forward or down. The head is kept in a neutral position.
The arms are spread out to the sides and down, making a movement similar to what they do when swimming. Return the hands to the starting position.

The exercise should be performed using the middle and wide back muscles. The shoulders should be relaxed when performing the movement.

You need to do at least three sets of eight repetitions.

Gives the body mobility. Correct posture is essential for reliable communication central nervous system And internal organs. When a nerve root is pinched by the vertebrae, the internal organs stop receiving all the signals intended for them, are less well supplied with blood, and disease develops in them. Improper use of the spine - the habit of slouching, carrying heavy bags in one hand, prolonged curvature in a sitting or lying position - disrupts posture, compresses internal organs and lungs, which makes breathing difficult, and sometimes causes psychological complications. The body gets sick more often and becomes decrepit faster. Exercises for the prevention and correction of posture, performed at home, allow you to maintain and improve your health, avoid various diseases, and look younger.

Correct posture

To compensate for all kinds of shocks when moving the body, a healthy spine is curved: forward - in the cervical and lumbar regions, back - in the thoracic region.

Among men who neglect exercises for posture, the so-called “flat back” is more common: there is no lumbar arch, the chest is sunken, the back is stooped, and the shoulders are drooping.

In women, a round or convex-round back is more common:

with a round back, the spine is curved back in the thoracic region, and there is almost no deflection in the lower back. To maintain the balance of the back bent forward, you have to slightly bend your knees;
with a concave-round back, the spine takes on the shape of a question mark: the legs are slightly bent and apart, the stomach sags, the chin is lowered, the shoulder blades are protruded.

The presence of spinal curvature can be easily checked at home using tests:

First test. Stand up, take a natural, relaxed position and ask to measure the distance from the seventh vertebra (at the bottom of the neck, the most prominent) to the bottom of the left and right shoulder blades, as shown in the figure. In the absence of spinal curvature, these distances are the same.

Second test. Fix a point on each shoulder slightly above the place where smallpox was previously inoculated, as shown in the figure. Measure the distance between these points, first from the chest side (indicated by the letter a), then from the back (indicated by the letter b). Posture is correct if distance a is 90% or greater than distance b (a ≥ 0.9 × b).

In other words, if distance b is significantly greater than distance a, the back is slouched. If distance a is slightly less than or equal to distance b, the posture is ideal.

Third test. There is no curvature if the spinal column and head are on the same line, the chin is at a right angle to it, the shoulders, shoulder blades, buttocks are at the appropriate horizontal levels, the shoulder blades are pressed to the body, the chest is raised, the stomach is slightly retracted, breathing is smooth and free, the muscles are toned , not stressed, the load is evenly distributed.

Causes of poor posture

Curvature of the spine develops when the muscles are weak and cannot cope with the load associated with walking upright. The reason may be the regular long-term presence of the body in an uncomfortable bent position.

A postural defect can develop as a result of excessively rapid growth, when in adolescence or adolescence, for one reason or another, one does not want to be different from peers and therefore an accelerated teenager begins to slouch.

Curvature of the spine occurs when one leg is shorter than the other, causing the pelvis to be distorted, in case of deformation knee joint, with flat feet. These types of violations are corrected orthopedic shoes, it evenly distributes the load on the feet.

For correct posture, it is necessary to perform exercises to strengthen the abdominal and back muscles. Strong elastic muscles allow you to correct other figure defects.

Simple exercises to develop posture

1. Exercise against the wall. An easy way to check for irregularities or form correct posture is to stand without shoes near a wall. In the absence of curvature of the spine, touch its surface at five points: the back of the head, the shoulders in the area of the shoulder blades, the tips of the buttocks, the calves, and the heels. The shoulders are slightly lowered, the stomach is pulled in, the distance from the lower back to the wall is no thicker than a finger.

To form ideal posture and correct various disorders, it is recommended to perform this exercise every day for up to half an hour. Children should do it every hour for 10-15 minutes so that it becomes a habit. As a rule, within a month the skill of correct posture is consolidated.

2. Stand with your back to the wall, raise your head so that the back of your head touches its surface. The chest is straightened, the shoulders are relaxed and pulled back, the stomach is tucked. Remember this state and walk around the room. Do not press your arms to your body, move them naturally.

You can complicate the exercise and walk around the room for 10 minutes, placing a light book on your head. Gradually increase the walking time to half an hour. Instead of a book, you can use a bag into which you pour 200-300g of salt.

3. Maintaining your back posture, sit cross-legged, then stand up. Repeat 5-10 times.

4. Stand on a low, sturdy bench and get off it. Repeat 25 times.

5. Exercise with gymnastic stick. To form and correct posture, place the stick from behind perpendicular to the spine, holding it in the elbows, forearms and hands pointing forward, as shown in the figure below. Hold the position for up to half an hour every day. This exercise helps to form correct beautiful posture.

Posture exercises for children

If your child has a stooped posture, the following exercises will help form correct posture.

1. Stand straight, feet shoulder-width apart. Raise your arms up, bend your elbows, place your palms on your shoulders. Spread your arms, strive to bring your shoulder blades together.

2. Sit on a chair or do the exercise while standing. Raise your right arm up, bend it so that your hand is behind your back above your shoulder blades. Lower your left arm down and bend it so that your hand is below your shoulder blades. Pass a small object (tennis ball, pen, eraser, toy) with your right hand to your left. Change the position of your hands so that the left is on top and the right is on the bottom, and again pass the object. Repeat 10 times.

3. Stand against the wall, the back of your head and back touching the surface. Squat down, keeping the back of your head and back in contact with the wall, and stand up. Your arms can be straightened in front of you or folded across your chest.

4. Stand up straight, maybe against the wall. Raise your right leg bent at the knee, press its thigh to your stomach and chest, clasping it with your arms. Do not lower your shoulders or lean forward, your back is straight.

A set of exercises by N.M. Amosova

The well-known academician’s health-improving gymnastics helps to form and maintain beautiful, correct posture. It is also used to prevent various disorders (age-related changes) in the spine and joints.

When mastering the complex, it is enough to select 5-6 exercises, each performed 15-20 times. Gradually increase to 100 repetitions, which will require regular exercise and a certain amount of time.

Lying on your back, move your straightened, closed legs so that your toes touch the floor behind your head. For beginners, place your head close to the wall so that your toes touch its surface. The movements develop the abdominal muscles necessary to maintain posture.
Stand up straight. Without bending your knees, tilt your torso forward and touch your fingertips or place your palms on the floor. For beginners, you can bend your knees slightly or touch your fingers only to your ankles.
Stand straight, feet shoulder-width apart, arms straight. Tilt your torso left and right. One palm slides to the knee or below, the other - up to the armpit. The exercise develops flexibility and mobility of the spine.
The starting position is the same. Rotate your arms in the shoulder joints forward and backward. The exercise puts stress on the thoracic spine.
The starting position is the same. Raise your arms up and, bending them above your head, touch your opposite shoulder blades with your palms, and at the same time lower your chin down.
While standing, raise your bent legs one by one, trying to touch your stomach and chest with your knee.
Stand straight, feet shoulder-width apart, hands clasped and pressed to the body at chest level. Rotate the upper body clockwise and counterclockwise with maximum amplitude, keeping the pelvis and legs motionless.
Sit on a stool and securely place your feet. Straightening your torso, bend your spine as far back as possible.
Squats. When performing the exercise, beginners can maintain balance by holding on to the door frame or securely standing furniture.
. When performing, it is necessary that the elbows are almost pressed to the body. The shoulders become strong, in a standing position they will stop leaning forward, and stooping disappears.

Chinese posture exercise

The proposed pose relaxes and at the same time develops the chest muscles, which are responsible for breathing.

Stand up straight, place your fists or palms on your back below the shoulder blades, bend strongly in the chest. At the same time, continue to breathe deeply, preferably through your mouth, without holding your breath. The body is a little tense.

By performing the exercise for 1-2 minutes every day, you can correct your posture – stooping and drooping shoulders.

Beginners should perform a simpler version of this exercise at home:

Lie on your back, place a thick fabric roller in the area of your shoulder blades, and bend your spine back. Feet on the floor, legs bent, hips and pelvis relaxed. The head is between straightened, relaxed arms, they lie on the floor.

Take 10-20 deep breaths and exhalations. Gradually increase their number to 40-50. Then roll the body off the roller and rest.

Prevention of postural disorders

To avoid having to correct your posture and prevent the development of spinal diseases, adults, girls and children should perform the following simple exercises at home. First, you can complete each one, then create an individual complex.

Exercises for posture while sitting on a chair:

Close your hands and pull your straightened arms forward, bending in the thoracic spine.
Place your palms around your left knee and pull your thigh as close to your chest or stomach as possible. Repeat for the other leg.
Perform the previous exercise, but pull the left knee towards the right shoulder, and vice versa.
Holding onto the back of a chair or door frame with your right hand to maintain balance, grab the instep of your left leg with your other hand and pull it, trying to touch your buttock with your heel. Repeat for the other leg.

Exercises for posture while sitting on the floor:

Extend your left leg, place the foot of your right foot on your left thigh near your knee. Press down on your right knee, trying to touch the floor with it. Repeat for the other side.
Hands behind, supporting the torso, feet on the floor, legs slightly bent at the knees. Raise your pelvis so that your straightened spine is parallel to the floor, as shown in the figure above.

Exercises for correct posture while lying on your back:

Helping with your hands, pull your right knee to your chest, your thigh touching your stomach. Repeat for the other leg. Then pull both knees to your chest at the same time.
Bend your legs towards your knees, feet on the floor. Bend your knees to the right, trying to touch the floor with them. Simultaneously turn your head and neck to the left. Repeat on the other side.
The starting position is the same. Raise your pelvis as high as possible and stay in the upright position for a few seconds.

Gymnastics for posture in the lying position:

Lift your pelvis up. Hold for a few seconds or walk on the floor on your hands and feet.
Alternately lift your pelvis up and down. When moving up, arch your spine upward. When moving down, arch your back, throw your head back, and strive to touch the floor with your pelvis.
Get on all fours. Tilt your head down, pull your left knee towards your forehead. Straighten your left leg and bend your spine. Repeat with the other leg.

Goldfish exercise to correct posture

Spinal curvature may be associated with subluxation - partial displacement (rotation) of one or more vertebrae relative to each other. As a result, the intervertebral canal becomes narrow, blood vessels and nerve roots experience pressure, become numb, and pinched. Painful sensations appear, the functioning of various organs and systems of the body is disrupted.

The “goldfish” exercise is performed on a flat surface:

Lie on your back, head between straightened and outstretched arms, face looking forward, legs together, straightened and outstretched, feet perpendicular to the surface, toes pointed towards your face.
Mentally counting to yourself to 10, stretch the spine: slowly stretch your straightened arms and the heel of your right leg in opposite directions. Hands and heels maintain contact with the surface. Perform the maximum stretch on a count of 7. Extend the heel of your left foot in the same way. Repeat movements 5-7 times.
Place your palms under your neck. Press your elbows, heels, and all protruding parts of your body to the surface, and pull your toes toward your face.
Keeping the spine motionless, perform, like a fish, quick wave-like movements from left to right and from right to left with your feet and the back of your head. Perform the exercise for 1-2 minutes in the morning and evening.

To avoid poor posture and vertebral subluxation, you should sleep on a firm mattress

A set of exercises for the back and abs

Correct posture depends on the fitness of the abdominal and back muscles. When they are weak, it is difficult for them to maintain the vertical position of the torso and the weight of the chest. As a result, the shoulders drop and the back becomes slouched.

Regular gymnastic exercises train the muscles of the back and abdomen, which restores the ability to remain tense for a long time and maintain correct posture. As a result, your back gets less tired and your health improves.

A set of exercises to correct posture and strengthen muscles must be performed every other day. When the muscles become stronger, a couple of sessions per week are enough to maintain their strength.

These exercises should also be included in an individual complex. Choose those that are easy and bring the greatest benefit.

1. Strengthening the upper back. Lie on your stomach. At the same time, raise your straightened and extended arms and legs, bend your body so as to touch the gymnastic mat only with your lower abdomen and pelvic area. Stay in this position for 30 seconds, breathe with your stomach. When performed correctly, breathing should not be difficult. When finished, stand up and bend your back in the opposite direction.

At each lesson, increase the duration of the exercise by 5 seconds, bringing it to 5 minutes. To increase the load, you can take a light dumbbell or a thick book in your hands.

This posture exercise can be performed with a gymnastic stick, holding it in outstretched arms, palms shoulder-width apart.

Or hold a gymnastic stick with your shoulders and forearms, arching your back, which also improves your posture.

Another variation of this exercise is to arch your back while holding your ankles with your hands. As you inhale, bend your spine in the lumbar region, head thrown back. Hold your breath for 5-6 seconds, sway slightly on your stomach, and exhale to return to the starting position. Repeat three times. The exercise strengthens the abdominal wall, thighs, buttocks, stimulates blood circulation in the back, and straightens the posture.

2. Strengthening the upper abs. Lie on your back, place your shins on the seat of a stool, thighs perpendicular to your body. Place your palms near your temples, but not on the back of your head, as shown in the figure.

Lift your head, chest, and shoulder blades off the floor. After returning to the starting position, the muscles do not relax and maintain tone.

For beginners, 20-30 repetitions are enough. With the strengthening of the upper abdominal muscles, increase the amount to 50-100.

When finished, stretch back to stretch your abdominal muscles.

3. Strengthening the lower back and upper buttocks. Lie on your stomach, place your palms on both sides of your lower abdomen. Raise your straightened legs as high as possible so that your body weight rests on your palms, as shown in the figure. Hold this position for 20 seconds.

When finished, stand up and bend your torso forward to relax your muscles.

At each lesson, increase the duration of the exercise by 5 seconds, bringing the execution to 3-5 minutes.

4. Strengthening the lower abs. Lie on a gymnastic mat, place your palms under your buttocks. Draw large numbers with straightened, outstretched legs. Draw the base of the numbers slightly above the level of the gymnastics mat, the top – 50-100cm from the mat. The abdominal muscles are constantly tense.

For beginners, it is enough to draw numbers from 1 to 10. Every one or two lessons, draw an additional number. Gradually increase your fitness level to 30-50.

At the end of the exercise, bend your torso back while standing to stretch the muscles.

5. "Keg". Squat down, arch your back, press your torso to your thighs with your hands, face to your knees. Slowly roll on your back on a curved spine, while inhaling - towards the head, while exhaling - in the opposite direction. Repeat rolling 10 times.

Exercise develops spine flexibility, improves blood circulation and posture.

6. "Plow". Lie on your back, arms parallel to the body, straightened legs together. As you inhale, leaning on your palms, raise your legs perpendicular to your body and at the same time lift your lower back off the mat. Continue the movement so that the toes of your straightened legs touch the floor behind your head. Relax your back, hold the position for 15 seconds. Gradually increase to 2-3 minutes.

Using the strength of your arms, take the starting position, feeling how the vertebrae touch the mat one by one. Lower your legs completely only after your tailbone touches the mat.

Exercise strengthens the muscles of the back and abdominals, improves posture.

7. "Cobra". Lie on your stomach, palms at the level of your shoulder blades, arms bent at the elbows, forehead touching the mat. Toes turned inward, heels outward. Extending your arms, while inhaling, lift your upper body, bending at the lower back. The pelvis remains on the mat. Hold your breath and tilt your head back for 5-10 seconds, without straightening your arms completely. As you exhale, slowly return to the starting position. Fold together, turn your head to the right and place your right cheek on your hands, relax.

Other exercises with a gymnastic stick for posture

The muscles of the back and abdomen, which are responsible for correct back posture, can be trained with the following exercises with a gymnastic stick.

1. Increase to increase the elasticity of the back and oblique abdominal muscles. Stand straight, feet wider than shoulder width, chin raised, back straight. Hold the gymnastic stick with bent hands so that it touches the shoulder blades, as shown in the figure.

Unfold twice and at the same time tilt your upper body to the left, returning to the starting position. Do the same for the right side.

2. Increased tone of the muscles of the back and chest, prevention of osteochondrosis, improvement. The starting position is the same. Bend your torso forward and at the same time extend your arms with the stick in front of you, bend twice with a spring, and return to the starting position. Then bend your back in the thoracic region.

Repeat 10-15 times, perform 2-3 approaches.

3. Exercise to strengthen the back and correct posture. Stand straight, feet wider than shoulder width, back straight. Gymnastic stick from behind, hands straightened at its ends. Bend your back back, tense your muscles, and at the same time move your hands along the stick until they touch in the middle.

Repeat 15-20 times, perform 2-3 approaches.

4. Exercise to increase the flexibility of the spine and improve posture. Lie on your stomach. Place your straightened arms behind your back, bend your right leg, and rest your foot on the middle of the gymnastic stick. Maintaining contact, arch your back, raise your head, look forward.

Repeat 5 times for each side, perform 2 sets.

Gymnastics for posture

To prevent spinal curvature and develop back flexibility, it is useful for children and adults to perform gymnastic exercises for various parts of the spine at home.

Cervical region. The complex is performed sitting or standing, the shoulders and back are motionless.

Tilt your head back, trying to touch the back of your head to the spine, and, maintaining the position of your head, pull it down. When bending forward, touch your chin to your sternum and slide it towards your navel.
Turn your head clockwise and counterclockwise along an imaginary axis running parallel to the floor through the nose and back of the head. Perform the same movement with your head tilted forward and back.
Turn your head left and right, trying to see behind your back.

Thoracic department.

Shoulders pushed forward, chin lowered to chest, hands clasped elbows bent arms. Touch your chin to your sternum and move it down, arching your thoracic region, without raising your shoulders. Touch the back of your head to your spine, move it down, while moving your shoulders and bending your chest back.
Bend your elbows, hands on your shoulders. Raise one shoulder and lower the other, the head and chest tilt towards the lowered shoulder.
Stand up straight, arms down. Raise and lower your shoulders at the same time, your back is straight, your head is motionless. With each performance of this posture exercise, strive to increase the range of motion.
The starting position is the same, perform simultaneous circular movements with your shoulders forward and backward.
Place the fists of both hands in the lumbar region. Arch your back, trying to bring your elbows together. Perform the opposite movement - bend the thoracic spine in an arc.
While standing or sitting, keep the lumbar region motionless and turn the upper body along the axis of the spine to the left and right. Repeat the exercise with a slight tilt of the spine forward and backward.

Lumbar region.

Brushes on the lower back. Bend your straight back forward and look forward.
Stand with your feet shoulder-width apart, hands on your waist. Tilt your back back, try to close your elbows. At the point of maximum inclination, perform several springing movements. Legs are straight, breathing is free.
Sit on the floor, legs straight apart, forearms outside near your hips. Bend your torso forward, trying to touch your forehead to your right knee, floor, left knee.
Stand straight, feet shoulder-width apart, legs slightly bent at the knees. Turn your head, neck, shoulders, and spine to the right along the spinal axis. The pelvis and legs remain motionless, palms on the shoulders.

A variation of this posture exercise is to move an imaginary shovel, as if throwing earth or snow alternately over the left and right sides behind you.

Exercises to stretch the back muscles

These exercises are useful to complete one or another complex for posture. They develop flexibility, reduce the risk of injury, and are necessary for the prevention of spinal diseases.

1. Lie on your back, legs bent, feet on the floor. Place a strong cloth over the foot of your left foot (a long towel, an old sheet, the ends of the cloth in your hands). Straighten your leg perpendicular to your body, your foot parallel to the floor. Pull the fabric towards you with your hands to create slight tension. Make sure that your buttocks remain on the floor and your feet are parallel to the floor. Don’t forget to breathe and keep the tension in your leg for up to 30 seconds, your body is relaxed.

2. Kneel down and put your right leg back. Straighten your arms and clasp your hands at the bottom of your body. Bend your spine as much as possible and fix the position. Repeat for each side 10 times.

3. Sit on your knees slightly apart, buttocks on your heels. Place your palms in front of your knees and begin to move them forward until your forehead touches the mat. The buttocks are still on the heels. Hold the position, take a deep breath and exhale several times. It's easy to rock back and forth to stretch your spine. Slowly return to the starting position. When finished, lie on your back and relax.

Exercise improves posture and prevents spinal diseases.

4. Lie on the gymnastics mat on your stomach, straighten your arms forward, palms down. You can place a towel roll under your forehead. When performing the exercise, the pelvis is pressed to the mat, the muscles of the buttocks and abdominals are tense. Stretch forward and raise your right arm, hold in the upper position for a couple of seconds, return to the starting position. Repeat for each side 12 times.

Modified: 08/11/2018

You can maintain and straighten your posture by performing a certain set of exercises at home.

Correct posture determines not only the external beauty of our body, but also the level of health. Rhythm of life modern people(working in an office at a computer, inactivity, frequent sitting) contributes to the fact that we forget about our posture, and remember about it only when there is severe back pain or signs of spinal curvature appear.

What is posture?

Posture is a standard calm posture standing man, in which the heels are brought together and the toes are at an angle of 45 - 50°.

Posture is a certain position between the muscles, skeleton, other tissues and the force of gravity, and this relationship is maintained while sitting, standing, and lying down. The spine is the basis for maintaining posture.

Correct posture is:

The angle between the neck and shoulders is more than 90°.
The shoulder blades fit tightly to the chest.
The navel is located in the middle.
The popliteal and gluteal folds are located at the same level.
The collarbones, lower angles of the shoulder blades and nipples on the right and left sides are symmetrical in relation to each other.

Benefits of good posture

A slouched or curved back can be the cause of various diseases. Incorrect alignment of the spine often leads to compression of internal organs and other problems.

Forming correct posture is necessary for:

For the normal functioning of internal organs

A curved spine can lead to disruption of the cardiovascular system, problems with breathing and the functioning of the digestive system, and the accumulation of toxins in the body.

All this is fraught with frequent headaches, increased fatigue, and a weakened immune system.

To increase psychological comfort

A person with a beautiful and straight back attracts the gaze of others, and this makes him feel better and gains self-confidence.

To create a beautiful image

Ideal posture, light and airy gait, widely spread shoulders, raised head and tucked in stomach - this is how a woman should look.

Other benefits of good posture include:

Reduced risk of injury.
Effective muscle work means low energy costs for performing actions.
Preventing fatigue.
Good filling of the lungs with air.
Improving signal transmission from the brain to the muscles.

What are the causes and consequences of changes in posture?

You need to watch your posture from the very beginning. early childhood– it is during this period that the back muscles are still weak, and if you do not control their position, then in a few years you can get problems with the spine.

Causes of poor posture in children include:

Furniture that is inappropriate in weight and height.
Prolonged stay in an unnatural position (sitting or lying down).
Weakness of muscles and ligaments.

Curvature of the spine can also occur in adults due to the following reasons:

Presence of tumors.
Muscular dystrophy.
Diseases of the spine and intervertebral joints (spondylitis, spondyloarthritis).
Pathologies of the endocrine system.
Spinal injuries.
Pregnancy.
Frequent use of high-heeled shoes.
Genetic predisposition.
Overweight.

The main consequences of incorrect posture are the deterioration of the internal organs.

Correcting posture at home

Therapeutic gymnastics allows you to correct postural disorders, strengthen the abdominal and back muscles, normalize tone, and also form the natural habit of keeping your back straight.

Exercise No. 1

The simplest exercise that you can do at home is to take off your shoes and stand near a wall, touching it at 5 points: the back of your head, buttocks, heels, shoulder blades and calves. Staying in this position for at least 20 minutes every day not only helps the brain “fix” the correct posture, but also checks the degree of curvature of the spine (if any). When retracting the abdomen, the distance from the wall to the lower back should not exceed the thickness of a finger.

IN childhood This exercise must be performed for 10-15 minutes every hour so that it becomes a habit to keep your back straight.

Exercise No. 2

Exercise with a gymnastic stick

Another fairly simple exercise is walking with a gymnastic stick. It is necessary to place the stick at the back perpendicular to the line of the spine and hold it in the bend of the elbows. It is enough to do this exercise for half an hour a day to form good posture. Additionally, you can do bends and squats with a gymnastic stick.

Effective training for developing posture in children

Take the starting position (stand straight, feet shoulder-width apart). Bend your elbows and place your hands on your shoulders. Try to bring your shoulder blades together, moving your elbows behind your back.
Stand against the wall so that the back of your head and shoulders touch its surface. Place your hands on your chest. Squat down slowly without leaving the wall, then stand up.
Lie on your back and place your arms along your body. You need to take turns raising your legs up.
Lie on your stomach and place your hands on your belt. Lift your torso up as you inhale, and lower as you exhale.
Take the starting position and place your hands on your belt. Make circular movements with your pelvis in different directions.
Lie on your back, bend your knees, and place your hands on the floor, palms down. You need to lift your torso up, leaning on your shoulder blades. Hold this position for 3-4 seconds.
Roll over onto your stomach so that your forearms touch the floor and your hands are in line with your shoulder joints. It is necessary to bend your back back, intensely tensing your muscles. While doing the exercise, you can rest your palms on the floor.

Posture correction training

Lie down on your back. Raise your head and shoulders so that your body does not move.
Lie down on your back. Alternately pull your knees towards your stomach while exhaling. As you inhale, move your leg back.
Lie down on your stomach. Place your hands under your chin. It is necessary to slowly raise your shoulders and head. Then you need to place your hands on your belt, trying to arch your back well and align your shoulder blades. After this, slowly return to the starting position.
Get on all fours with emphasis on your knees and palms. It is necessary to alternately raise while inhaling left hand and the right leg, then the right arm and left leg.
Get on all fours. You need to bend your arms all the way down, so that your chest touches the floor, then straighten them.
Walk on your toes and the outside of your feet.

All exercises aimed at developing good posture or correcting a curved spine should be done after consultation with qualified doctor and drawing up a personal treatment or rehabilitation program.
It is necessary to choose a course of exercises for posture and the amount of time spent on training in accordance with age.
Exercise should not lead to fatigue and overload of the body.
The formation of correct posture is facilitated not only by exercises, but also by regular monitoring of the position of the back. So, you cannot sit with your legs crossed, and your feet should always be placed on the floor with their entire surface. When walking, you should tense your stomach a little and push your chest forward. The neck, head and spine should be on the same straight line.
The number of exercises and training schedule are determined by the attending physician. In most cases, experts recommend performing exercises daily (sometimes twice a day - morning and evening), spending at least 30-60 minutes on training.

A few more sets of exercises to correct stoop and correct posture:

Correct posture is the basis of health and endurance of the body. There is a huge amount effective exercises for posture, but their effectiveness depends on how regularly and responsibly a person treats training. You can form correct posture by strengthening your back muscles and monitoring the position of your spine every minute. It is recommended to practice posture at any age, but the “laying in” of the correct position of the spine is carried out in childhood. Therefore, you need to constantly monitor your children’s posture and periodically take them to an orthopedist for consultation.

Be sure to read about it

A man with a straight back and proudly planted head attracts admiring glances in any company. Posture exercises at home will help anyone who wants to become the same. Classes will not require large financial costs and exhausting work. The secret of correct posture lies solely in your desire to achieve perfection.

Incorrect posture can be the result of hereditary diseases or spinal injuries. But most often the causes of the pathology lie in the incorrect position of the back during work, a sedentary lifestyle and lack of physical activity. At risk are students, schoolchildren, office workers, knowledge workers, seamstresses, and professional drivers.

The benefits of correct posture and how to check it

The benefits of correct posture are obvious. The straight line of the back, neck and shoulders looks aesthetically excellent. It speaks not only about a person’s physical health, but also about his discipline, ability to work on himself, respect for himself and others. A companion to an even posture is a “royal” gait. An ideal back gives you self-confidence and brings additional competitive advantages.

Slouched shoulders, a curved back and a sagging belly speak either of laziness or complete indifference to the environment. This not only looks unsightly, but is also dangerous to health. Even a slight curvature of the spine can lead to:

to dangerous pathologies of internal organs;
breathing problems;
slowing blood flow in the extremities;
hypoxia of brain tissue;
pinched nerve endings.

Correct posture is characterized by a straight body position in a vertical plane. The shoulders are at the same level in height, slightly turned and lowered. The chest and back may protrude slightly forward. A person can easily straighten his legs at the knees without experiencing discomfort. When brought together, they should be absolutely straight, and the knees, heels and hips should touch each other.

There is a very simple method for checking correct posture. You should lean your back against the wall and straighten up completely. The feet should be brought together, the arms should be lowered along the body. The head is also pressed against the back surface, the gaze is in front of you.

Someone close to you should stick your hand between the wall and your lower back. If the palm moves freely, then the posture is correct. Otherwise, there is a curvature of the spine. Weakened abdominal muscles push the back back, preventing it from straightening.

Lessons for beginners

Posture correction begins with performing the simplest exercises. First you need to learn how to sit correctly with a straight back. Exercise can be done right in front of the computer to develop the habit:

We sit up straight, shoulder blades brought together, chin leaning towards the chest. This position must be held for at least half a minute.
With a straight back, we make movements with our arms, as when swimming crawl.
We lean forward, clasping our ankles with our hands.

To correct incorrect position of the spine, exercises with improvised objects are well suited. One of them is done with the help of several books. You need to put them on your head and walk like this to the opposite wall. Books must not fall. To complicate the exercise, you can walk up the stairs.

Correct posture is trained by passing various objects with your hands behind your back. In this way, the shoulder and lumbar joints are well developed. First, the pass is carried out with the left hand over the right shoulder, then the side changes. This movement must be repeated 15–20 times.

Another exercise is performed while standing. We stand as straight as possible, stretching the top of the head up. Feet together, arms along the body. As you inhale, we stretch up into a string, and as you exhale, we bend over, rounding at the lower back. We focus on breathing. Repeat 10–15 times.

Yoga therapy

Prevention of back diseases and restoration of the correct position of the spine in the early stages of scoliosis is effectively performed with the help. Followers of this teaching claim that a person is young and healthy as long as his spine bends.

Let's look at the 3 most suitable asanas for relaxing the back muscles and relieving pain:

"Cat". A simple and very useful exercise. To correctly align the asana, it is recommended to study its photo. The starting position of the body is on all fours. As you inhale, a deep bend is made, as you exhale, the back rounds. We do it 15–20 times daily.
Lie face down, knee pulled towards the chin, the other leg extended with the toe back. The forehead and palms rest on the floor. The exercise is repeated several times on each side.
Sitting on our knees, we raise our hands. We lower our buttocks onto our heels, and stretch our arms forward, sliding along the floor. In this position, you need to relax for several tens of seconds.

The following complex is perfect for correcting posture:

Lie on your back and press your knees to your chest with your hands. Press your hips into your stomach and exhale powerfully. Relax completely, listening to your breathing.
Starting position - lying on your back, feet hip-width apart. As you exhale, slowly extend your arms behind your head and, leaning on your shoulders, raise your pelvis and hips as high as possible.
As you exhale, lower your hips and press your legs to your chest again. Exhale completely.
As you inhale, your arms go back, and your legs need to be raised at a right angle. Exhaling, press your knees to your chest again.

This exercise trains the spine well by relaxing the shoulder girdle. Exercises for beautiful posture are performed 8 times.

The following complex will help relieve back pain and remove tension:

Starting position - lying on your stomach, the forearms of both hands are in front of you. The left leg bends at the knee, with the same hand you need to grab it from behind the foot. Bend your back backwards and simultaneously extend your leg. Deepen the pose by moving your left hand forward. We hold this for 6 breathing cycles, then repeat the exercise on the other side.
With our hands we grab the ankles of both legs from behind. Lifting your chest off the floor and bringing your shoulder blades together, arch as much as possible. We sway slightly back and forth in rhythm with our breathing. Hold the pose for 8 inhalations and exhalations. Then repeat the asana twice.
Lying on your back, press your knees and hips to your chest. You can sway from side to side, removing the clamps from the muscles. Grasp your right knee with your right hand, and your left knee with your left. Slowly rotate 3 times clockwise and the same amount in the opposite direction.

Japanese method

Very interesting way Correction of posture in adults was developed by the Japanese doctor Fukutsuji. It is based on returning the spine to its anatomically correct position. A Japanese specialist claims that just 5 minutes a day is enough to acquire a straight posture. The exercise is performed using.

As a result of daily exercises, a person learns to stand straight both while sitting and while moving. The spine straightens, the gait gains confidence. In addition, breathing becomes noticeably easier, sleep improves, and the psyche is balanced.

The Fukutsuji technique involves performing the following actions:

sit on the mat with your legs and lower back aligned;
lie on your back, placing it exactly at the level of the navel;
spread your legs about 25 cm, with your big toes touching each other and your heels moving to the sides;
arms are extended behind the head, palms down so that the little fingers touch;
stay in this position for 5 minutes.

If pain occurs, the exercise time should be reduced and then gradually increased.

Exercises with a stick

This type of gymnastics is perfect for everyone, but it is especially popular among women. Exercises with the apparatus tone the back muscles, remove tension and straighten your posture. You should start with small loads, gradually increasing them.

For exercises, a length of 120 cm is used. This size allows you to perform exercises in all positions: sitting, standing and lying down. Each movement is repeated 10–20 times, depending on the person’s level of training.

Here are the most popular exercises:

From a standing position, the arms are extended, holding the projectile with a wide grip. The stick rotates in different directions, up to twisting the limbs.
Holding the projectile vertically, swing the leg through it.
Maintain balance on one leg. The stick is placed on another. The pose is held for a few seconds and the legs change.
Jumping on one leg over an apparatus installed parallel to the floor.
Starting position - on your knees. The stick is raised with both hands and a circle is drawn with it. Movements are carried out only with the torso.
In a standing position and holding a stick behind your head, bend forward. Another version of the exercise is with a projectile lowered behind your back.
With emphasis on the stick, rocking up and down is done with outstretched arms.
We lie on our backs and hold the projectile in front of us with outstretched arms. The legs are bent and held under the stick.

Not all exercises can be completed at once. Therefore, they must be mastered gradually, moving from simple to complex.

Exercises on the horizontal bar

This projectile can be of great benefit for the formation of beautiful posture. Today, there is a horizontal bar in any park, in many courtyards, and anyone can install it at home. Usually men are interested in such activities, but basic exercises will also be very useful for girls.

The main exercise for the back is the usual hang on the bar. With the help of traction, posture is leveled and the load on the spine is reduced. It is advisable to hang for 1 minute several times a day, relaxing your muscles as much as possible. This way the intervertebral discs will definitely fall into place.

If necessary, the exercise can be complicated by swinging your legs and torso. Another option is to imitate walking by making appropriate movements with your lower limbs. For osteochondrosis, it is recommended to hang with your legs crossed at the ankles. But in this case, you should consult a doctor before exercising.

To strengthen the muscle corset and form a straight back, it is recommended to do pull-ups. It is important to perform the movement smoothly, synchronizing it with breathing. The grip should be firm, with the thumb pushed back. It is advisable to keep your elbows parallel to each other.

Thus, everyone can choose exercises in accordance with their level of training and their own taste. However, before starting classes, you should read the list of contraindications and consult with your doctor.