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A set of exercises for a beautiful posture

If you do these simple exercises regularly, they will help prevent problems with the back, neck and shoulders due to the fact that they teach to draw loose muscles belly and relax hunched shoulders.

 

   

 

A set of exercises for a beautiful posture

 

A recognized specialist in posture is the English physiotherapist Jackie Pelly. Jackie knows all about how to stand, sit or walk properly. For the past five years, she has been advising at the Royal Dance Academy in London, and has helped many ballet stars strengthen muscles and improve posture. For ordinary people, Jackie Pelly has also developed a posture improvement program. This is a series of simple exercises that everyone can do. Regardless of age, build and level of physical fitness.

Exercises are performed on the floor, on a soft rug or towel. You need to start with one to four repetitions and bring them to ten. On the first day, the lesson should last no more than five minutes Order Anabolic Steroids Online. The entire program takes approximately 20 minutes to complete.

You need to do it regularly, every other day - and so on until you feel that you have gained good posture. From now on, engage as soon as you feel your back returning to "bad habits".

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Jackie Pelly assumes that not only strong back muscles provide good posture. Of great importance play lower abdominal muscles, which are also "corset"supporting the lower part of the spine.

Therefore, each exercise is performed with muscle tension in the lower abdomen.

If you do these simple exercises regularly, they will help prevent problems with the back, neck and shoulders due to the fact that they teach you to draw in the loose muscles of the abdomen and relax the hunched shoulders.

Set of simple exercises to improve posture

FIRST DAY

 

Strengthen your abs

First of all, you need to feel where the muscles of the lower press are located, and then strengthen them. Strong muscles of the lower press will help keep the body upright.

Lie on the floor with your knees bent. Place your feet fully on the floor, slightly spread your hips. Bend your back slightly so that between the lower back and the floor a low "arch". Keep it while doing the exercise.

Pull the chin slightly Bodybuilding Steroids for Sale. Imagine holding a medium-sized peach between your chin and neck. Feel the protruding pelvic bones with your fingers.

Move your fingers 2 cm inward and 2 cm down from them. Keep your fingers on these points.

Take a deep breath. As you exhale, tighten your lower abs muscles and keep them taut for five seconds.

Gradually increase the time to ten seconds. With your fingers, you should feel how your muscles tighten. When you learn to keep the muscles of the lower press in tension, try to relax and tighten the abdominal muscles one by one, breaking one long exhalation into five short exhalations.

 

A set of exercises for a beautiful posture

 

Strengthen neck muscles

The muscles lying on the sides of the neck hold the head. Strong neck muscles help keep your head held high. And regular exercise also lengthens the spine.

Take the same starting position as in the previous exercise. Hold your tongue to the upper palate and carefully raise your head - make a nod. Hold this position for a few seconds and return to a comfortable position.

Repeat exercise no more than five times.

SECOND DAY

Controlling the hips

Studies have found that most people sit too deep. This exercise will teach you how to find a comfortable "sedentary" A position that automatically helps you stay upright when you are sitting.

Lie on the floor with legs bent at the knees, place your feet on the floor. Pull the chin slightly. Put your hips on the floor comfortably.

Take a deep breath Steroids for Sale Online in USA. On the exhale, align and relax the muscles of the abdomen and buttocks, and at the end of the exhale "push in" the lower back and buttocks to the floor, momentarily straining the abdominal muscles.

Repeat rate increase from five to ten.

THE THIRD DAY

Stretch your back

Exercise reduces tension in the muscles of the back, helps to keep the shoulders relaxed, and the spine elongated.

Lie on the floor. Place a folded towel under the head and back (where the bra is fastened). Take a deep breath, and then, exhaling through your mouth, pull your shoulders down, relaxing them. Hold this position for three minutes.

This situation may be uncomfortable, but should not be painful.

FOURTH DAY

Strengthen the muscles of the shoulder blades

The muscles located on the shoulder blades keep the shoulders deployed and do not allow slouching Legal Steroids for Sale. Exercise helps to strengthen these muscles, and, therefore, improve posture.

Lie on your stomach, put a folded towel under your forehead, stretch your arms along the body, legs slightly apart. Take a deep breath. As you exhale, tighten the muscles of the lower press and pull the shoulder blades down while bringing them together. Imagine that they have two plates that should "to meet" in the middle of the back.

As you pull the shoulder blades, you should feel the tension in the muscles beneath them. When your shoulder blades are brought together as much as possible, extend your fingers to the feet. Tightening the muscles, raise your head, while pulling the chin Anabolic Steroids Online in UK. Do not throw your head back. Keep your neck in line with your back.

Normally, the spine should have a slight bend resembling S. If you have a more noticeable deflection in this part of the back, do the exercise by placing a folded towel not only under the forehead, but also under the stomach.

FIFTH DAY

 

Stretch your back

If you performed the exercises correctly, you should feel slight muscle pain in the lower abdomen. Finally, the time has come to complete all the exercises, supplementing them with the last, most difficult. This exercise strengthens the muscles of the abdomen, back and stretches the hamstring.

Lie on your back with your knees bent and legs slightly apart. Take a deep breath and as you exhale, lift your back from the floor: first the buttocks, then the lower back and each vertebra. Try to ensure that only shoulders are left on the floor. If you feel pain, go down below.

Hold in the upper position, imagine that you have a tray with drinks on your hips, and inhale slowly. With the exhale, return to the floor.

Monitor your landing regularly

If you sit for a long time, take a break every hour, walk around, stretch your legs and change your position.

Sit with your knees bent at an angle of 90 degrees to the floor: this position supports the lower back.

Do not sit straight like an arrow: this is a very unnatural position.

Put your hands on your ribs and take a deep breath. This technique expands the chest and instantly improves posture in the upper back.

Do not sit deep. This automatically leads to stoop. Move around in a chair to find a comfortable position on your pelvic bones. Gently tighten the muscles of the lower abdomen, retract the chin slightly so as not to strain the neck, bring the shoulder blades together. This is good posture when sitting.

Rotate and shrug from time to time. This reduces muscle tension in the shoulders and back.

Place a red item on a table or somewhere in plain sight. And every time you look at her, check how you are sitting and correct your posture.

Tags: your back, deep breath, shoulder blades, muscles lower, Take deep breath