Exercises for straight posture in the gym and at home

Posture exercises are becoming increasingly popular among people of completely different ages. The popularity is due to the fact that the lifestyle becomes sedentary, most adults spend time at work in chairs at the computer.

Instead of active games, children choose a phone. Therefore, many have to forget about a straight and beautiful posture. Only the right exercises can change the situation.

The essence and basic principles of exercises for straight posture

In any business and area, there are fundamental principles on which all other actions are built in the future. This also applies to posture exercises.

The complexes should work on 3 tasks:

1. All muscles must be engaged. Problems often arise due to lack of loads. First, with the help of exercises, you need to turn on most of the muscles.
2. You need to increase muscle strength and tone. To prevent pain, it is necessary to strengthen the strength and power of the back.
3. Train your shoulders, abs, and glutes. They take some of the load from the spine and redistribute it among themselves. A healthy back is impossible without strong abs, priests and shoulders.

The problem of back pain has been puzzled for a long time. For the first time, a physiotherapist from Sweden Marianne Zakrisson-Forschel spoke seriously about this. In the late 1960s, he created a slide program with audio to learn about all back pain. After that, other doctors in classes lasting more than 4 hours began to study the structure and function of the spine, the mechanisms of work and exercises for correction.

The following questions were raised at the lectures:

1. How do I fix an existing problem?
2. How to prevent its occurrence?

Now courses where the spine is studied exist in many universities and hospitals. Future specialists will learn about various techniques and receive instructions. The work of the Swedish scientist gives general information about the functions and mechanism of muscle work, shows basic exercises.

All countries have their own approach to study and treatment.

In addition to Swedish scientific papers, there are 2 more:

1. Canadian scientific papers. Helping patients here is based on psychological problems that cause back pain. Self-knowledge helps the patient learn about pain and spinal function. When working, the doctor pays special attention to stress and anxiety, which are most often the main cause of discomfort.
2. California scientific papers. The main emphasis is on learning to control pain and back work. Some patients and doctors, in order to better understand the principles of action, go through obstacle courses that improve the functioning of the spine and strengthen muscles.

Indications for starting straight posture exercises

Exercises for straight posture are not always needed, because not everyone has defects in the work of the spine. Unfortunately, there are several problems in which they must be done.

1. Pain with prolonged walking and high loads in the back. The main problem, in the presence of which it is necessary to correct the posture. In the future, pain can intensify and disturb a person in a dream and in everyday life.
2. Severe headaches. A curved spine can put pressure on the nerve nodes, resulting in discomfort in the head.
3. Sharp pain when bending over. They indicate a violation of the muscles in the lower back. Often this occurs precisely with incorrect posture.
4. Shoulders at different levels. When the spine is curved, the shoulders are also deformed. One of them may be higher, the other - lower.
5. Stomach ache. A curved spine compresses organs and can interfere with their function.
6. Difficulty breathing. With incorrect posture, the lungs do not fully open, air circulation is disturbed.
7. Trampled shoes. The spine is the main support of the body; if it does not function properly, the entire motor apparatus suffers. With a crooked back, worn-out shoes are common.

Contraindications for doing exercises for straight posture

Exercises for straight posture can not always be performed:

1. Tumors. If available, it is better to temporarily limit physical activity.
2. Intervertebral hernia. Exercise may not be completely excluded here. But before starting training, you must definitely consult a doctor, who, based on the images, will be able to determine the nature of the formation, its location. The training plan strongly depends on these data.
3. Kidney disease. They are not a contraindication for the complete elimination of stress. If a child or adult has kidney disease, it is also best to see a doctor before exercising. Perhaps instead of exercise, he will prescribe massages and therapeutic exercises in the hospital.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Helpful advice for patients

Posture exercises are made by people with medical education. In addition to them, there are several more secrets and rules that can make the patient's life easier and make his posture straight.

1. Constant surveillance. Every adult must necessarily teach himself and his child to control the back at all times. Only constant attention to its position will help to save from curvature and improve the condition if the problem already exists.
2. Constant training. A healthy lifestyle significantly prolongs its duration. To tone the muscles, you do not need to lift large loads and do complex exercises. Walking, climbing stairs and exercising often is enough.
3. Correct position. When sitting or lying down, it is best to always keep your back straight.
4. The right furniture. This applies to the chair in the workplace, the mattress on the bed. They should follow and support your back. This is especially true for a chair in the workplace. The mattress must be firm. In addition, it is better to choose models that redistribute load and pressure, relieving stress from the spine.
5. Walking with a book on your head. She only holds on with the correct posture. This simple exercise will improve your back and gait.
6. Work breaks. For sedentary work, be sure to rest 10 minutes after every 1.5-2 hours.
7. When tilting, it is better to keep your back straight, not round it. If this does not work, then you need to bend your knees.
8. Comfortable shoes. In everyday life, it is better to give preference to comfortable sneakers on a small platform. It is better to leave high heels for special events, because they put a heavy load on the spine, provoking curvatures.
9. Corset. For sedentary work or one where you need to stay in a standing position for a long time, you can buy a corset that will help correct your posture and redistribute the load.

To increase the effectiveness of a set of exercises, you can implement 3 actions:

1. Be sure to do a warm-up. It will help warm up the muscles and turn them into work.
2. It is imperative to do a cool down. This is the final stage that allows you to gradually lower your heart rate, relax your muscles after exercise, and reduce pain after exercise.
3. You should buy a gym mat. An irreplaceable thing in home workouts. After all, you cannot perform exercises on a bare floor. This increases the risk of injury.

The main set of exercises for straight posture

Exercises for straight posture are done in a complex, for which additional equipment is not needed:

1. Lunge. It is necessary to make a deep and low version. To do this, put 1 leg forward, then you need to sit down so that the back leg in the knee touches the floor. After that, you need to stretch your hands up, feel the stretching of the spine. This situation persists for 60 s. The exercise is repeated 10-15 times on each leg.
2. Stand against the wall. The starting position is at the wall at a distance of 30 cm. Next, you need to rest your palms on it, achieve a right angle and not round / bend your back. It should be straight. In this position, it is necessary to linger for 40-60 s. Exercise helps improve the condition of the shoulder joints and straighten posture. It is necessary to repeat 5-10 times.
3. Cat pose. The exercise is taken from yoga, in which all the muscles of the back are involved. The starting position is on all fours. On inhalation, you need to bend your back, linger for 5-15 seconds. and round it out as you exhale. The movements are carried out due to the work of the spinal section. The exercise is repeated 5-7 times.
4. Raising arms and legs. The exercise is designed to maintain a straight posture and strengthen the core muscles, performed 4-6 times on each side. The starting position is a stand on all fours, then you need to raise your right legs and left arm until a straight line with your back is formed. In this position, you need to linger for 30-60 seconds.
5. Grabbing the leg. The exercise is performed 5-8 times. Starting position - table pose. With the help of the muscles of the arms, legs and back flexion, it is necessary to raise the right leg up with the left hand and hold for 30-45 s. The head looks forward during execution, the body and pelvic bones are in their normal position.
6. Dog face up. Another yoga exercise that is great for strengthening your back muscles. Starting position - lying on your stomach. Now you need to raise your upper body and rest your elbows on the floor. In this position, it is necessary to withstand 40-60 seconds. During execution, the head and neck are relaxed, the gaze is directed forward.
7. Swimmer. The exercise is designed to improve posture and strengthen muscles. Starting position - lying on your stomach. Next, you need to raise the arm and the opposite leg as high as possible and linger for 10-15 seconds. Then you need to change the side. During execution, the chest, pelvis and abdomen remain on the floor, the neck is relaxed, the gaze is directed downward.
8. Breast separation. One of the most effective exercises in the fight for a beautiful posture is performed 15-20 times. Starting position - lying on the floor, arms spread and bent at the elbows. Next, you need to tear your chest off the floor without relaxing your hands. The movements are performed by the muscles of the back, the neck and head are relaxed.
9. Breast separation. Another variation of the previous exercise, performed 10-20 times. Starting position - lying on the floor, arms crossed at the back of the head. Now you need to tear your chest off the floor, hold for 10-15 seconds.
10. A boat. The exercise is performed 5-10 times. Starting position - lying on your stomach, arms straight, crossed on the lower back. You need to simultaneously raise your chest and legs, which should not bend at the knees. In this position, it is important to stay for 20-40 seconds.

This complex can be done at any time of the day. Most importantly, no later than 2 hours before bedtime. All exercises will take 20-25 minutes. To diversify the complex, replace unloved postures, increase the load, you can add the following 9 exercises.

1. Dhanurasana. Another yoga pose, which is translated into Russian as the bow pose. The exercise must be performed 10-15 times. Starting position - lying on your stomach. Next, you need to grab your legs with your hands and hold for 20-40 seconds.The chest and abdomen are torn off the floor, the pelvis is motionless, the arms are straight, the neck is relaxed.

   

2. Plank. The most popular and effective exercise for strengthening the abdominal and back muscles. The starting position is a static pose on the elbows and toes, the body creates a straight line, the buttocks do not rise up, the back does not bend or round. In this position, it is necessary to linger for 40-60 s.
3. Plank. A variation on the previous exercise. The starting position is a static pose on the toes and palms. The body is straight, the press is tense, the buttocks are twisted. In this position, you need to be 40-60 s.
4. Downward-facing dog. The next yoga pose is great for strengthening your back. From the position of the plank on the palms, you need to lift the buttocks up so that the head and back create a slide. The body should form a straight line. With the help of the buttocks, you need to reach up, making the angle with the body sharper. If you lack flexibility, you can bend your knees and lift your socks off the floor. In this position, we linger for 40-70 s.
5. Inverted table. You need to sit on the mat, stretch your legs in front of you, place your palms on the floor next to your buttocks, straighten your arms. Next, you need to throw your head back and raise the body parallel to the floor, support on the legs and arms bent at the knees. In this position, it is important to stay for 30 seconds.
6. Twisting. Starting position - lying on your back, arms out to the sides. The left leg should be thrown over the right, twisting the back so that the shoulder blades remain pressed against the mat. During execution, it is important to feel how the spine is stretched. In the final position, you need to linger for 1-2 minutes.
7. Child's pose. It can be done after any exercise where the back muscles are tense. It will help reduce stress and relax. Starting position - kneeling position, arms extended. Next, you need to lie down on your stomach, to increase efficiency, you can turn to the sides. The child's pose can be maintained for 20-40 seconds between exercises, at the end of the workout, perhaps linger for 1-2 minutes.
8. Stand against the wall. An effective and simple exercise. You need to stand against the wall, your back is straight without deflection in the lower back, your shoulders are straightened. In this position, you need to stay for 40-60 seconds so that the body remembers it. To increase the load, you can do squats several times. The main thing is not to take your back off the wall. The exercise is performed 5-10 times.
9. Crossing arms... Exercise helps relax and stretch the spine. The starting position is a kneeling position. Next, you need to sit, tucking your legs under you, cross your arms together behind your back so that the right one reaches the level of the head with the elbow, and the left one wraps part of the back.

Fixing the result

If the exercises are successful, you can complete the complex. The main thing is to further adhere to all the necessary recommendations. Otherwise, the result will be lost.

• You need to continue exercising and leading a healthy lifestyle. Without physical exertion, muscles quickly lose strength and tone. You don't have to lift heavy weights and do serious workouts. It is enough to constantly walk, walk and sometimes visit the gym.
• Swimming. It perfectly strengthens the back muscles and relaxes the body. Swimming is good for the whole body:

1. strengthens the cardiovascular system;
2. reduces stress on joints;
3. gives flexibility;
4. minimizes the risk of developing diabetes;
5. burns a lot of calories.

• Constant attention. You need to monitor your posture after completing a set of exercises.
• Massage. To improve the effect, you can try therapeutic massage or various physiotherapy.
• Stretching and gymnastics. It will help relax the body, relieve pressure and redistribute the load.

Opinions on the methodology of doctors and patients

To understand how effective a set of exercises is, you need to find out the reviews of patients and doctors.The opinion of other people will help determine if a particular patient will have a result.

Pros:

1. Reduces headaches and back pain. As soon as the muscles get stronger, they will begin to help the spine more, keep the body weight, the pain will decrease or disappear altogether.
2. Strengthening the whole body... To make your back straight, you need to do exercises for all muscle groups. This will make the body look much better and more beautiful.
3. Helps to master a healthy lifestyle. Most scientists are sure that only regular small loads, good nutrition can significantly prolong a person's life. Back pain, its curvature will be the starting point for acquiring a healthy body.
4. Prevention of diseases of internal organs, circulatory system. When the spine is curved, it compresses the organs, clogs up the vessels, disrupting their proper functioning. When the posture is straightened, the problem disappears, the risk of complications decreases.
5. Gives self-confidence. A crooked back spoils the image of any person, especially girls and girls. Thanks to an even posture, the shoulders are straightened, the chest is enlarged and the abdomen disappears visually. From the outside, a person seems to be 3-4 kg thinner.
6. Resumes growth. This applies to children. A deformed spine impedes growth. As soon as the situation gets better, the main development processes resume again.
7. Fatigue, depression, feelings of stress and discomfort disappear. Canadian scientists are more likely to associate emotions with a crooked back. As soon as the problem disappears, the mood improves, the insecurity and fatigue caused by constant pain disappear.

Minuses:

1. It takes time. It is always necessary to set aside time for training. Each person has 15-30 minutes a day. Moreover, any complex can be divided into several parts and performed when there is time.
2. Not an instant result. No problem goes away right away. Especially when it comes to health. An integrated approach is needed here, an understanding that it takes time to get a result.
3. There are limitations. In any area, there are some facts that interfere with implementation. Fortunately, the problem can always be solved in other ways. To improve posture, there are therapeutic massage, corsets and physiotherapy.

When to Expect the Effects of Erect Posture Exercise

Straight posture exercises are uniquely effective. True, the result is not always visible quickly. On average, the first improvements can be seen in a month, then progress will go faster.

The data varies greatly due to 5 factors:

1. The degree of neglect. The speed of appearance of the result directly depends on the initial data. If the degree of curvature is small, then an improvement in the condition can be noticed after 2-3 weeks. If the situation is worse, the result can be expected for more than 1 month.
2. Compliance with the rules. Only complete obedience to the rules can speed up the process. For example, the wrong stool slows down time by 20-25%.
3. Exercise regularity... The complex must be performed constantly so that the muscles gain strength, and the spine memorizes the correct position.
4. Visit to the doctor. A competent specialist will be able to supplement the complex with other exercises or procedures, based on the data and condition of a particular patient. His recommendations can help speed up the process.
5. Restrictions. If for health reasons it is necessary to reduce the load, choose another method of treatment, the speed of obtaining the result may slow down.

Posture exercises, with proper technique and constant follow-up, can be life-changing. They will make the back straight, prevent the development of disease and heal pain. Posture should be monitored by all people, the correct functioning of the spine is a key part of a healthy life.

Article design: Mila Friedan

Straight Posture Exercise Videos

Beautiful posture in 5 minutes a day: