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Posture Exercises

Content: 
The basic rules for a beautiful posture 
A set of exercises for a beautiful posture

Posture exercises are an important component for strengthening and improving the functioning of muscles and joints. Equal posture is not only a reflection of a persons character, but also significantly affects the health of muscles and internal organs. If you notice a deterioration in posture and want to fix it, then the proposed set of exercises for correcting posture will be useful to you.

How to determine if your posture is correct

When additional efforts are required to maintain a straight back, this is accompanied by tension and discomfort in the spine, we can conclude that the posture is impaired.

Spinal curvature is one of the most common diseases of our time, which has arisen due to the sedentary lifestyle that has become for most people Steroids for Dogs and Cats in California. Improper posture and lack of necessary exercise can lead to serious chronic diseases.

correct and incorrect posture

Here is a far from complete list of diseases possible with improper posture:

At the same time, stoop negatively affects the beauty of gait and appearance. Correct this will help the regular implementation of a set of exercises for posture.

The basic rules for a beautiful posture

There are a number of rules, observing which, you will maintain the health of the spine and proper posture:

1. Throughout the day, monitor the position of the body - the shoulders are lowered and relaxed, the stomach is tucked up, the chest is looking forward, while walking the look is directed forward.

2. Maintain muscle tone.

3. Walking with a book on your head is an effective way to prevent stoop.

four. Warm up for the back and the whole body - a necessary condition for productive breaks in work.

5. Keep your back straight during physical exertion and bending, do not round it and do not slouch, if necessary, keep your knees bent, this will help maintain a straight back position.

6. Carry the bag on different shoulders - this will evenly distribute its weight on the spine.

7. Wear comfortable shoes, remember that heels are an additional burden on the spine and increase the likelihood of posture distortion.

8. With a sedentary lifestyle, increase the number of physical exercises and other movements, such as walking.

9. Sleep on a hard or orthopedic mattress is the key to proper posture and the prevention of spinal diseases.

10. When buying an orthopedic bandage, you should consult with a specialist, which will eliminate the wrong choice and, as a result, the deterioration of the posture of the health of the vertebral section.

A set of exercises for a beautiful posture

To effectively correct and maintain an even posture, it is enough to give classes 20-30 minutes a day for a month. Take a photo of your back before starting the exercises and then you can clearly see the result training sessions. In the presence of chronic diseases, do not forget to consult a doctor before starting training.

Perform each exercise 10-20 times or within 30-60 seconds. Begin to do exercises based on your feelings, gradually increasing the number of repetitions and execution time. Repeat all exercises on the right and left side, this will allow you to evenly distribute physical activity. To exclude overloads after each exercise, relax in the child's pose.

Baby pose

This exercise is recommended to be performed after each exercise for 45-60 seconds and after completing the entire set of exercises until the entire body is completely relaxed.

Starting position: sitting on your knees. Lie with your stomach forward on your feet, while stretching your arms forward. Stretch your arms first one way, then the other, return your hands to the center Steroids for Sale Online in USA. Stay in this position, hands can be put along the body.

Forward lunge

Starting position: lunge forward, the back is straight, hands are connected above the head. Pull your arms up until you feel the spine stretch. Stay in this position, then switch sides.

Cat

Starting position: standing on all fours, palms under the shoulders, knees located under the pelvis. Make the back deflection as you inhale, linger in this position for 5-10 seconds, round the back at the exit. In this exercise, the muscles of both the front and back of the body are stretched.

Arms and legs

Starting position: standing on all fours, raise the opposite leg and arm parallel to the floor. Pull them in opposite directions, while lifting them as high as possible. Stay in this position and switch sides.

Sphinx

Starting position: lying on your stomach, slowly lift the upper part of the body, resting on the floor with your hands bent at the elbows. The elbows should be under the shoulders. Try to relax your back as much as possible. If desired, hands can be fully extended.

Swimmer

Starting position: lying on the stomach. Raise the opposite arm and leg as high as possible, without bending them, linger in this position for 5-10 seconds, then switch sides Steroids for Sale Online in UK. The exercise is repeated 10-15 times for each side. Pay special attention that during execution, the chest, abdomen and pelvis remain pressed to the floor, and the neck is in a relaxed state.

Body lift

Starting position: lying on the stomach, arms spread apart and bent at the elbows at right angles. Lift the upper part of the body and arms as high as possible, while the stomach is pressed to the floor Buy Steroids Online in UK. Please note that during the exercise, the head does not roll back and the neck remains in a relaxed state.

Boat

Starting position: lying on his stomach, hands clasped to the castle behind his back, legs crossed. Lift straight legs and chest, bringing the shoulder blades together. The abdomen and pelvis remain on the floor during exercise. If it is difficult for you to do the exercises right away, then leave your feet on the floor and lift only the upper part of the body.

Onion pose

Starting position: lying on his stomach. Bend your legs at the knees, lift your chest from the floor and put your hands around your ankles. Stretch up so that your knees and chest are torn off the floor, the shoulder blades are brought together, while leaving the pelvis on the floor. If it will be difficult for you to immediately complete this exercise, then slightly lower your chest to the floor.

Elbow strap

Starting position: the body is on weight with support on the hands, bent at the elbows and toes of the feet, while keeping a straight line from the top of the head to the heels, the gaze is fixed on the floor. When performing the exercise, make sure that the stomach and legs are tightened and tense, and the back remains straight. Hold in this position for 30-60 seconds and repeat 2-3 sets.

Dog face down

From the plank position, raise the body by straightening the legs and arms so that at the highest point - the coccyx, an acute angle is formed. Relax your neck, stretch your tailbone up, keeping your back as straight as possible. When done correctly, a straight line forms from the hands, through the neck and back to the tailbone. If you are unable to keep your back straight, then bend your knees, your heels can be torn off the floor.

Camel Pose

Starting position: kneeling, hands lying on the buttocks. Bend in the back, moving your shoulders back. If possible, put your hands on your feet. Stay in position for about a minute.

Bridge

Starting position: lying on your back, legs bent at the knees. Raise the pelvis as high as possible, while your hands are locked into the lock on the floor, shoulders, neck and head rest on the floor. Hold for 60-90 seconds. Next, accept the position of the bridge - put your hands over your head, bending at the elbows Legal Steroids for Sale. Starting from the floor with brushes and feet, raise the pelvis as high as possible. This is one of the most effective exercises for getting rid of stoop and correcting a shoulder turn.

Twisting for the back to one side

Starting position: lying on your back. Bend the right leg at the knee, throw it over the left leg, while the right arm is folded to the side and pressed to the floor. To deepen the position, the right leg can be pressed to the floor with your left hand. Make sure that during the exercise, the shoulder blades do not come off the floor. Hold in this position for 1-2 minutes, then switch sides.

To summarize

Improper posture increases the load on the musculoskeletal system and can lead to serious complications in the future. Do exercises and the above exercises, and you will notice that posture will become better, due to the strengthening of the muscles of the core.

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