The complex of simple exercises to improve posture
(«Health»)
Exercise 1. To strengthen the muscles of the back and abdominals, 2-3 times a day (before meals) get up to the wall so that the back of the neck, shoulders, hips and the heels of her touch. To avoid gaps between the wall and the back, pull your abdomen (especially the abdomen), and if there is a tendency to stoop, bend your arms so that your fingers touch the shoulders and elbows - the body (the space between the wall and the lower back should not be increased).
The duration of the exercise (standing walls) - from 60 seconds to 2-3 minutes. Increase exercise time should be gradual. You can breathe freely. Having finished "standing against the wall," walk around the room, shaking hands and feet alternately. Then go with a good posture, as if just standing at the wall. Breathe freely.
During the day - standing, sitting - neck should be kept upright. In the sitting position necessary to rely on the chair.
Exercise to restore good posture should be carried out within 3-4 weeks.
Weak back muscles causes curvature of the spine. Violation of the natural curvature of the spine, as previously stated, difficult function of the cardiovascular and respiratory systems, causing the displacement of the digestive system. That's why you should regularly monitor their posture: no slouch neck to keep upright, abdomen a little pick.
Correct posture defects listed below will help exercises that should be done 2-3 times a day before meals or 2 hours after a meal.
Exercise 2: Standing repeatedly inhale-exhale, exhale while activating, that is, the stomach plunging in the second half exhale.
Then, after inhaling, exhaling, sit on your heels, take the posture shown in Fig. a. A subsequent breath to do on his knees with his hands down and exhale again to repeat the position shown in the figure. And so 6-8 times in a row.
Exercise 3: Sit between heels, as shown in Fig. b, arms bent behind his back, his hands folded thumbs up (neck vertically). Stay in this position for 10-30 seconds, then stand up, walk and sit down again in the position. Repeat 6.8.12 times.
This exercise can be performed while walking. With the strengthening of the back muscles to alternate this exercise while standing and sitting.
Exercise 4. Initially, standing, and then connect the foot during the fingers as shown in Fig. at. Every 5-10 seconds it is necessary to change the position of the hands. If there is a lateral curvature of the spine, you should check for any position hand curvature of the spine is reduced, and in this position many times the exercise. It will quickly remove defects in the side of the spine. Breathe freely.
Exercise 5. Sitting on the mat, as shown in Fig. g (legs bent, feet stacked, upright neck, chin slightly picked up), breathe freely, shallow.
This exercise is useful for all tonic to strengthen the back muscles. First, while the muscles are not strengthened, it can be every 20-30 seconds voltage sit and relax a bit.
To improve posture, in addition to the development of the back muscles, it is necessary to strengthen and abdominal muscles. If they are not trained, they weaken and do not have the desired intraabdominal pressure, which in turn supports the abdominal organs in the normal position. This leads to the fact that the organs of the abdominal cavity as though "fall out" outside - formed spherical abdomen. The bodies also sink a little, losing their working ability. Besides, the fat and most often it is deposited in the abdominal area. To counter this, it is necessary, along with the implementation of the above-described exercise, especially to strengthen the abdominal muscles. You can do this during a slow walk.
Exercise 6. In step 2 make a shallow breath (slightly bulging belly) and the next two steps - exhale strongly pulling the stomach - from the epigastric fossa to the groin. Exercise is simple, but its implementation will require first willpower. Repeat this exercise twice a day (can be going to and from work) 10 times, gradually increasing the number of repetitions to 30, and then - to 60.
In addition to strengthening the abdominal muscles this exercise has wonderful soft massage bodies located in the abdominal cavity, stimulates peristalsis. This exercise is very helpful suffering from constipation and poor digestion.
(«Health»)
Exercise 1. To strengthen the muscles of the back and abdominals, 2-3 times a day (before meals) get up to the wall so that the back of the neck, shoulders, hips and the heels of her touch. To avoid gaps between the wall and the back, pull your abdomen (especially the abdomen), and if there is a tendency to stoop, bend your arms so that your fingers touch the shoulders and elbows - the body (the space between the wall and the lower back should not be increased).
The duration of the exercise (standing walls) - from 60 seconds to 2-3 minutes. Increase exercise time should be gradual. You can breathe freely. Having finished "standing against the wall," walk around the room, shaking hands and feet alternately. Then go with a good posture, as if just standing at the wall. Breathe freely.
During the day - standing, sitting - neck should be kept upright. In the sitting position necessary to rely on the chair.
Exercise to restore good posture should be carried out within 3-4 weeks.
Weak back muscles causes curvature of the spine. Violation of the natural curvature of the spine, as previously stated, difficult function of the cardiovascular and respiratory systems, causing the displacement of the digestive system. That's why you should regularly monitor their posture: no slouch neck to keep upright, abdomen a little pick.
Correct posture defects listed below will help exercises that should be done 2-3 times a day before meals or 2 hours after a meal.
Exercise 2: Standing repeatedly inhale-exhale, exhale while activating, that is, the stomach plunging in the second half exhale.
Then, after inhaling, exhaling, sit on your heels, take the posture shown in Fig. a. A subsequent breath to do on his knees with his hands down and exhale again to repeat the position shown in the figure. And so 6-8 times in a row.
Exercise 3: Sit between heels, as shown in Fig. b, arms bent behind his back, his hands folded thumbs up (neck vertically). Stay in this position for 10-30 seconds, then stand up, walk and sit down again in the position. Repeat 6.8.12 times.
This exercise can be performed while walking. With the strengthening of the back muscles to alternate this exercise while standing and sitting.
Exercise 4. Initially, standing, and then connect the foot during the fingers as shown in Fig. at. Every 5-10 seconds it is necessary to change the position of the hands. If there is a lateral curvature of the spine, you should check for any position hand curvature of the spine is reduced, and in this position many times the exercise. It will quickly remove defects in the side of the spine. Breathe freely.
Exercise 5. Sitting on the mat, as shown in Fig. g (legs bent, feet stacked, upright neck, chin slightly picked up), breathe freely, shallow.
This exercise is useful for all tonic to strengthen the back muscles. First, while the muscles are not strengthened, it can be every 20-30 seconds voltage sit and relax a bit.
To improve posture, in addition to the development of the back muscles, it is necessary to strengthen and abdominal muscles. If they are not trained, they weaken and do not have the desired intraabdominal pressure, which in turn supports the abdominal organs in the normal position. This leads to the fact that the organs of the abdominal cavity as though "fall out" outside - formed spherical abdomen. The bodies also sink a little, losing their working ability. Besides, the fat and most often it is deposited in the abdominal area. To counter this, it is necessary, along with the implementation of the above-described exercise, especially to strengthen the abdominal muscles. You can do this during a slow walk.
Exercise 6. In step 2 make a shallow breath (slightly bulging belly) and the next two steps - exhale strongly pulling the stomach - from the epigastric fossa to the groin. Exercise is simple, but its implementation will require first willpower. Repeat this exercise twice a day (can be going to and from work) 10 times, gradually increasing the number of repetitions to 30, and then - to 60.
In addition to strengthening the abdominal muscles this exercise has wonderful soft massage bodies located in the abdominal cavity, stimulates peristalsis. This exercise is very helpful suffering from constipation and poor digestion.
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