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How to fix a stoop - posture exercises

Correct posture makes a persons gait not only more attractive, but also testifies to fully developed and healthy muscles and joints. Stooping, on the contrary, is an indicator that a person has certain problems. This flaw prettyly spoils the external impression and self-esteem, is a sign that the joints and muscles are poorly developed. To correct the stoop in adulthood allow special exercises that are combined into complexes and can be performed at home.

Strong and confident people have a special body position. They move, stand and sit in a completely different way. The reason for this is the ideal posture, in which the head is high, the chest is straightened. This position of the body tells others about the readiness of a person to overcome absolutely any goal and positively affects all aspects of life. Many dream of becoming the same, but not everyone is moving in the right direction Buy Steroids Online in UK. If you are tired of constantly stooping 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 methods that allow you to correct and adjust your posture.

Getting rid of stoop not only raises self-esteem, but also has a positive effect on one's well-being and health. Age-related deterioration in posture is directly related to the imbalance of the ligaments and muscle fibers that are responsible for the correct position of the body. This is manifested 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:

It is possible to correct posture and stop hunching in adulthood. The main thing is not to start the situation and take action. Having an idea of ??what the correct posture looks like, you can easily determine the deviation from the norm and choose a set of exercises that allows you to correct and correct the stoop. Thanks to the correct posture, the position of the body will become correct, and, therefore, the muscles will function properly, becoming stronger. This will avoid problems with the musculoskeletal system, reduce the risks of injury and the development of chronic pain, as well as change the appearance and well-being.

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Body position correction

How to fix a stoop

Correcting a stoop requires an initial identification of the cause of this problem. Posture is most often bent due to the weakening of the muscles that hold the joints in place. In other words, some muscle groups are too intense, while others, on the contrary, are excessively relaxed or weak, that is, they do not receive any load for a long time and become undeveloped.

The stoop in people who are stooped is caused by the fact that the pectoral muscles are too tense. The result is that the shoulders are pulled forward and shifted to the center. If a person also has a poorly developed back, an imbalance occurs, the result of which is the shift of the shoulder girdle from a 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 overstrain 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, not to have problems with posture, even in old age, it is necessary to work on strengthening the inactive and stretching the overactive.

How to independently evaluate your posture and identify existing problems?

Not all people pay enough attention to their posture. Many do not even suspect how curved it is. To get rid of doubts, to identify the presence or absence of a need for posture correction, you should first perform a small test. He is uncomplicated. It can easily be made at home.

Tight clothing must be worn. This is done so that any deviations can be seen. Shoes are not put on feet. They become barefoot on the floor, but do not try to give the body a 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 take a little step in one place. Thus, the feet will stand in their usual natural position. Then they stop, take photos in front, from the back and side. To take pictures you need to ask any of your friends or household.

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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 with the pelvis should be in a neutral position. If, looking at your photos, you can see that the position of the body is just that, then there are no problems with posture. In other cases, it is necessary to conduct an independent assessment of the existing defects.

Baseline Postural Deviation Assessment

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

Deviation 1: Slouching back and leaning back

Slouching back and leaning back

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

Distressed overactive muscles: thigh surface, straightening the spine, middle and large gluteus, lower back and buttocks.

To stretch these muscle groups, perform:

Problematic inactive muscle groups: straight femoral, including flexors and lower press, oblique external, iliac-lumbar.

These muscles activate due to:

Accordingly, by activating sedentary and stretching overactive, you can get rid of back stoop.

Deviation 2: Lower Cross Syndrome

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It is characterized by a forward inclined pelvis and excessive deflection in the lumbar region.

Overactive affected muscles are: straightening spine, lumbosacral.

Stretched by:

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

They are activated when:

Deviation 3: Rounded shoulders

Rounded shoulders

This deviation is manifested by excessive extension of the shoulders beyond the line of the auricles.

In this case, overactive muscles include: small and large pectoral.

The following exercises allow you to stretch these muscles:

Inactive muscles are: rotational cuff of the shoulder girdle, lower trapezoid, dentate anterior.

Strengthen these muscles by performing:

Deviation 4: Head forward

Head forward

Ears extend beyond the line of the shoulder girdle.

Overactive muscles: lifting scapula, which is located on the back of the neck and is responsible for tilting the head back, trapezius upper, extensors of the neck.

Exercises for pulling overactive muscles:

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

Strengthen these muscle groups:

In other words, both the front and rear flexors on the neck are being worked out.

Deviation 5: Upper Cross Syndrome

Upper cross syndrome

Rounded overly curved shoulders.

Overactive are: raising scapula, trapezius, pectoralis major and minor, extensors of the posterior, upper part of the spinal cord and chest.

Stretched on execution:

Inactive: rotational cuff of the shoulders, trapezoidal lower, serrated anterior, deep extensors of the cervical spine, which are located in front and around the shoulder blades.

Strengthened by the implementation of:

Deviation 6: Head tilt

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: thoracic, clavicular, mastoid, and also inclined to the central part of the body.

Stretch out with the following exercises:

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

Activated by:

Deviation 7: uneven shoulders

uneven shoulders

It is expressed by the fact that one shoulder is lower than the second.

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

Stretch thanks to:

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

Correct the "curvature" of the shoulder girdle is possible not with special exercises, but with everyday routine tasks. It is necessary to evenly distribute the load when using a smartphone, lifting and carrying weights, chewing food. In addition, one-handed traction in the block (top) helps a lot.

Deviation 8: Hip Skew

Hips

It is a deviation when one hip joint (on the left or right side) is higher than the other Characteristics of training techniques in bodybuilding. Such a flaw often gives the impression that one leg is shorter than the other.

Active muscles are: square lumbar and responsible for straightening the spine on the side that is higher, as well as the external and internal oblique muscles of the abs, abducting the hips. Fabrics of the knees, ankles, shoulder girdle, lower back, and neck can also be overactive.

Stretch these muscles allow exercises:

You should also perform the best stretch in the world and the stretch performed by dancers.

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

Such exercises help to level the pelvis, as well as reduce the likelihood of injury to the lumbar, knee joints, thighs, ankles.

Basic postural curvature analysis: feet and ankles

Stoop often develops due to problems with the muscles of the lower extremities.

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Feet and ankles also have the correct position, deviation from which leads to stoop. If they are positioned correctly, then the ankles with feet look forward. Other deviations are no longer the norm. There are several postural abnormalities in the ankles and feet. When they are identified, you should start doing muscle strengthening exercises, as well as stretching.

Deviation 9: Feet turned inward

Feet turned inward

Socks are turned to the central part of the body, and not directed forward.

Overactive muscles: external femoral - tensioner of the broadest fascia.

Stretching the external muscle of the thigh allows stretching and independent myofascial release of the iliac-tibial muscle.

Passive muscles: small and large gluteal.

To strengthen these muscle groups, it is necessary to perform lateral penetration, squats and gluteal bridge. All exercises are done with a fitness tape that is held on the hips in the last two movements.

Deviation 10: One or both feet turned outward

One or both feet turned outward

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

Overactive muscle groups: external deep rotary, which are located deep in the femoral muscle and connect the femur and sacrum, pear-shaped.

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

Inactive muscle groups: oblique and flexor of the femoral muscles.

Strengthened by:

General recommendations

After taking photos, be sure to carefully analyze the position of your body, pay attention to the feet, ankles, head, shoulders, and hip joints. If any abnormalities are found, you should do the strengthening and stretching of muscle hyperactive and inactive groups.

Recommended, depending on the problem found, movements must be included in your usual training plan. People suffering from a cross upper syndrome should do traction and shoulder abduction on the day they work on their backs. Such a 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 must be carried out with a little voltage. The main thing is not to overdo it. There should be no pain. It is necessary to keep the position adopted when performing a static stretch from 15 to 30 seconds. The optimal number of repetitions is 3-5.

Compliance with the above recommendations allows in a fairly short time to improve not only the appearance, but also your own well-being. Sports results will also increase. Those who lift weights will be able to take large weights.

6 exercises to correct posture

Continued neglect of stoop leads to serious problems. Every 2.5 centimeters on which the head protrudes forward from a normal position, brings an additional 4.5 kilograms of load on the upper back and neck. If the head weighs 5 kg and is 7.5 cm extended forward of the shoulder girdle, the total load is 7.5 cm in the shoulder girdle, and 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 the correct posture.

Ignoring stoop leads to chronic pain. Constant sitting at a computer with a rounded back, standing in a bent position, an uncomfortable posture during sleep lead to exhausting pain.

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 mass of the human body is evenly distributed throughout the spine, and does not focus in any one area. And if painful sensations arise, it means that it is necessary to correct postural distortions.

People who spend most of their day mostly in a sitting position just need to move and walk more. In addition, you need to regularly do six restorative simple exercises that allow the muscles to relax and strengthen, and, therefore, correct stoop.

Chin

Chin

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

Exercise is performed in a position either sitting or standing. The shoulders are turned back and lowered Buy steroids in USA online shop. They look forward directly in front of them, and then put two fingers on the chin and gently squeeze it, while taking their head back. Hold 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 second chin is formed. The stronger the pressure, the better. This exercise can be performed even when just sitting in the car. The number of repetitions over time should be brought to 15-20.

Hands raising near the wall

Hands raising near the wall

Back 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. Arms bent at the elbow joints raise. The shoulders should be parallel to the floor surface, the shoulder blades should be pressed against each other, forming a semblance of the Latin letter W. The accepted position is held for three seconds.

Further, the arms are raised and straightened until a Latin Y is obtained. The shoulders should not be in contact with the auricles. Make at least 2-3 sets of 10 repetitions, lingering for 3 seconds, first in the "W" position, and then raise their hands to the "Y" position.

Doorway Stretch

Doorway Stretch

IIt is an exercise that helps to relax tense pectoral muscles.

Become in the doorway. The arm is pulled parallel to the floor, the elbow is bent. The fingers should be pointing upwards. Hand put on the door jamb.

Bow towards the outstretched arm, pressing and holding it on the door slope from 7 to 10 seconds.

Stop pushing. They press their hand to the jamb, while simultaneously lunging, pushing the chest forward so that it goes beyond the level of the doorway. Make a stretch on each side 2-3 times.

Hip flexor stretching

Hip flexor stretching

Get on your right knee. The left leg is set in front of you Steroids for Dogs and Cats in California. Fingers pressed to the floor. The palms are placed on the knee of the left leg and push the pelvis forward, stopping only when tension is felt in the hip flexors. They tighten the abdominal muscles and take the pelvis back a little. The chin is kept parallel to the floor. Remain in the accepted position from 20 to 30 seconds, and then change sides.

X-shaped traction rubber

X-shaped traction rubber

It is performed with the use of gum and helps to strengthen the upper spinal muscles. Especially this exercise helps to increase the tone of the rhomboid muscles, which are located between the shoulder blades.

They sit on the floor and stretch their legs in front of them. On the feet, the middle of the elastic tape is fixed and crossed at the ends to form the letter X, and the ends of the tape held in the hands are spread apart and then pulled to the hips, bending the arms at the elbows. Hands point up. They are delayed and slowly returning to their initial position. Perform three cycles of 8-12 repetitions in each.

V traction

V traction

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

Become put forward one leg. They are taken either by the handles or by the ends of the expander. Hands are raised up and slightly bred at an angle of about 30 degrees from the body in different directions.

The elbows are not unbent, and while keeping them slightly bent, they are held at the level of the shoulder. Next, return to the starting position. The back during the exercise should remain straight and the shoulder blades pointing down. To do such cravings, as studies have shown, it is necessary two minutes a day at least five times a week.

6 exercises to straighten posture in adults

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

Strengthening and stretching chest exercises help to correct the situation. Holden not only advises to take a closer look at his posture, but also offers effective exercises to correct the imbalance 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 mostly sedentary lifestyle, spending a lot of time at the computer.

Cuban bench press

Cuban bench press

Performance:

  1. Legs set on hips wide. Light dumbbells are held in the hands of the hips. The starting position is similar to that taken with inclined traction.
  2. They make sure that the back is even, and the lowered hands are slightly above the knees.
  3. The elbows, with the effort of the upper back muscles, are turned back until a similarity to the letter T is obtained.
  4. Hands turn up. They are held in this position, and then they extend both hands in front of themselves, and then to the ears.
  5. Return to the starting position.

Do three cycles with eight repetitions in each.

Swimmer

Swimmer

Performance:

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

Exercise should be performed using the middle and wide muscles of the back. The shoulders should be relaxed when moving.

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

External rotation of the shoulders

External rotation of the shoulders

Performance:

  1. Dumbbells are taken in both hands. An alternative is to use an elastic band that wraps your arms around, but without a heavy load.
  2. Palms look up Steroids for Sale Online in UK. The elbows are bent and pressed against the body. The palms are pulled away so that the arms are completely turned outward.
  3. Hands return back slowly and without any tension.

The correctness of the exercise is indicated by the heat that is felt in the shoulders and back.

Do 10 repetitions in 3 cycles.

T-shaped seated disclosure of the back

T-shaped seated disclosure of the back

Performance:

  1. They sit on a chair or bench.
  2. Hands winding around the neck. The elbows are as close as possible to each other.
  3. The chest is lifted, and the elbows are bent upwards, making this movement due to the upper spinal muscles.
  4. It is necessary to ensure that the lower back does not bend.

You need to do 3 sets of 8-12 repetitions.

Farmer walk

Farmer walk

Performance:

  1. They take dumbbells in their hands and lower them to the sides. The shoulders should be down and away from the ears.
  2. Tensing the case, go forward as confidently as possible.
  3. Pass from 27 to 45 meters, and then stop and rest.

Take from 5 to 8 walks.

Halo

Halo

Performance:

  1. With both hands they take a dumbbell or kettlebell.
  2. The projectile is held in front of the chest.
  3. The dumbbell (weight) is lifted upward by rotating the weighting material around its head and returned to its original position.
  4. The blades pull back and down. The head is held upright, and the neck is in a neutral position.

10 rotations are performed on each side. There are at least 3 such repetitions.

Summarizing

Improper posture negatively affects not only the persons self-esteem, but also increases the load on the musculoskeletal system, which leads to many problems in the future. In order not to feel uncomfortable due to stoop and not to feel pain in the upper and lower back, you just need to conduct a small test by taking photographs and then choosing the right exercises for yourself, strengthening one and stretching other muscle groups.

Tags: muscle groups, shoulder girdle, lower back, problems with, back neck