Slouching exercises, for posture, strengthening muscles at home

According to doctors, due to constant stoop and regular stress on the back, a person's posture is gradually curved, as a result of which an attractive appearance and health are lost.

The curvature of the spine has an extremely negative effect on the internal organsthat start to malfunction. Experts assure that even a slight violation of posture can provoke the development of diseases of the spinal column, a change in the normal position of internal organs.

If you do not start doing exercises from stoop at home in a timely manner, the load on the muscles increases significantly. It is easier to deal with such a problem in the early stages than when it is severely neglected.

Causes and types of stoop

On practice there are a number of reasons that directly or indirectly provoke poor posture... But most of them are characterized not by problems with the musculoskeletal system, but by an acquired character.

We are talking about some violations that arise against the background of an incorrect position of the body for a long time.

The main reasons for slouching include the following:

• spinal injury;
• incorrect posture during work (if you have to maintain an uncomfortable position for a long time, you will have to regularly pause for exercises from stoop both at home and at work);
• insufficient development and training of the muscular skeleton in the back;
• congenital problems with the spine;
• problems with vision or hearing (people are forced to bend over to hear or see others better);
• improperly selected clothes;
• uncomfortable working conditions, including a lack of lighting.

Still, the main reason for such back problems is prolonged overvoltage, both static and dynamic.

They are especially dangerous in childhood.while the spine is still growing, it continues to form. Therefore, the most effective measure is to teach from early childhood to the correct position of the body.

Two main types of stoop can be distinguished, these include the following:

1. Lack of deflection in the lower region of the spinal column.
2. Excessive deflection at the top of the spine.

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Why is the stoop dangerous for health

As such, stoop is not a disease. But it is a factor that predisposes to further pathological disorders, problems with the musculoskeletal system, as well as internal organs located in the abdominal cavity.

More often stoop provokes serious ailments of the dystrophic and degenerative plan, prominent representatives of which are osteoarthritis and osteochondrosis.

As the viscera shifts, various organs and systems, including the heart and lungs, may suffer.

If the muscle corset is weakened, the body's work will also be seriously disrupted.Slouching exercises at home and doing them regularly is not a whim, but a necessity.

In case of serious violations, it will not be possible to do without the advice of an experienced specialist. He can conduct not only an external examination, but also prescribe a number of instrumental studies. Based on their results, a suitable treatment option will be selected.

How to get rid of slouch at home

It is quite possible to restore posture and fight stoop, especially in the early stages of its manifestation, on your own, at home, without additional medical interventions.

This will require the following basic qualities:

• purposefulness;
• discipline;
• good exposure.

At the disposal of each person there are the following home methods of dealing with poor posture:

1. Swimming and gymnasticsstrengthening the muscular skeleton, if there is no curvature.
2. Stretching and stretching, training of the muscle corset in the framework of physiotherapy exercises and gymnastics while minimizing the vertical load, if there is a curvature.

You can achieve the correct posture through exercise.

With regular exercise over a long period of time, the back will be straightened, the movements will become more harmonious and beautiful as the muscles of the neck, shoulders and back itself strengthen.

In addition, you will have to always and everywhere control the position of your back - it must remain correct in any situation. Exceptionally moderate physical activity is permissible within the framework of the classes.

Rules for doing exercises from stoop

You can start exercises from slouching at home no earlier than 2 hours after the last meal. Professionals advise to gradually increase the load during trainingstarting from simple and moving on to more complex.

The basic rules for classes include the following:

• duration of one lesson can range from 40 to 90 minutes;
• when forming a set of exercises it is necessary to provide for a reasonable load on all muscle groups - various parts of the back and neck;
• slouching provokes intense tension in the lumbar and neck area, therefore, therapeutic exercises, among other things, should be aimed at their relaxation;
• sometimes exercise can be done with stress - it is limited to 3 kg and 5 kg for women and men, respectively;
• for each exercise 5-6 repetitions are required;
• within each lesson there should be movements that involve the muscles of the buttocks in active workas they also play a role in shaping posture;
• the minimum load is given to the muscles in the chest areaso as not to aggravate the vertebral bends.

The most effective slouching exercises

Slouching exercises at home, if performed regularly, will help get rid of the problem and improve your posture.

The sooner a person starts doing exercises from stoop, the sooner the result will be.

Depending on the characteristics of the spinal column in a particular person and his age, an individual complex is selected for physiotherapy exercises. In any case, all muscle groups should be involved in the work, in particular the neck, back and shoulders.

It is advisable to do the exercises every day for at least a month. Further, it is permissible to switch to training every other day.

For strengthening the neck muscles

There are many simple exercises for this muscle group. First of all, these are turns of the head from side to side, as well as tilts to the side, forward and backward, unhurried circular rotations.

The following is recommended in physiotherapy exercises: initially you need to sit on the floor, bending your legs at the knees, wrapping your hands around them. In this case, the head is carefully tilted back so that the shoulder blades come closer together. After that, you can also gently return to its original position.

There is another option - the use of cargo. The most popular exercise is walking around the room with a book on your head. It is permissible to somewhat complicate and modify it.

For the development of shoulder muscles

In this case initial position as follows: arms are spread apart, legs are shoulder width apart. The arms are pulled back sharply with maximum amplitude. One set involves about 10 reps.

After that, a "lock" is made - clutching hands behind the back, when one goes from above, and the other from below. In this position, you need to tilt down. Each arm will require 10 reps.

For strengthening the back muscles

To strengthen the back muscle corset, experts recommend doing the exercise "Kitty" more oftenwhich helps to improve the flexibility of the back. You need to get on all fours, and then bend your back up and down alternately.10-12 repetitions will be enough. Movements should be leisurely.

Simple push-ups - another exercise to strengthen the back and restore posture. To avoid overloads, you should start with just 5 reps, gradually increasing their number.

Good results are provided by an exercise such as "Swimming on the floor"... You will have to lie on the floor, slightly lifting the upper half of the case. The arms will perform swimming movements.

After a few "strokes" you can go down and relax. A total of about 12 reps will be required.

Exercise "Wall"also perfectly strengthens the muscle corset and fights stoop. To perform the exercise, it is enough to become as close to the wall as possible, pressing against it with your heels and the back of your head, as well as your shoulders. You need to maintain position for at least 10 minutes, the duration increases over time.

How to form a beautiful posture: exercises

There are several simple slouching exercises for doing at home.

The most effective are the following:

1. Exercise near the wallwhich helps to restore correct posture. It is necessary to press the five main points of the body against the vertical surface - the back of the head, shoulder blades, buttocks, calves and heels. It is important to draw in your stomach well and lower it, straighten your shoulders. This position can be maintained for 10 to 30 minutes daily.
2. Fix the correct position of the chair at the backpulling in your stomach and pulling your shoulders back. Then you can move away from the support, while maintaining the correct posture. Hands move freely.
3. Give your back the perfect correct posture and sit in the Turkish position. Next, you need to get up and sit down again without bending your back. For a start, 5 repetitions are enough.
4. With a gymnastic stick, such an exercise will do. The instrument is positioned behind the back at the bends of the elbows. In this case, the forearms should look forward. You need to be in this position for about 30 minutes.

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Bubnovsky gymnastics against stoop

Such a set of exercises as the gymnastics of Dr. Bubnovsky is a whole complex of them, the main purpose of which is to restore the functionality of both the spinal column and the joints of the human body.

The most popular are the following exercises:

1. Complete relaxation of the back on all fours.
2. Deflections in the same position. Inhale - bend, exhale - bend. A total of 20 times are required.
3. Stretching. Initial position with emphasis on palms and knees, arms bent at the elbows. The body sinks to the floor as you exhale while bending your arms. Further, as you inhale, the arms slowly straighten while the pelvis approaches the heels.
4. Raising the pelvis from a prone position, arms along the body.
5. Crawling on all fours with a large range of motion.
6. Walking on the buttocks.
7. Push-ups from the floor in the classic version or from the knees.

Important to remember! Exercises for the treatment complex should be selected depending on the specific problems of the person.

Wellness yoga that relieves stoop

A simple and effective method against slouching is yoga. Such exercises effectively open the chest, contribute to the formation and maintenance of correct posture.

As part of this training, deep and even breathing is required. Classes begin with stretching. The person sits on the mat, stretching the toes to the sides. Further, the feet fall to the floor.

Many of the common home yoga slouch exercises can help strengthen the muscles in your back.

There are many asanas to heal the body as a whole.

Ardha Bhujangasana

Initially, the person lies face down on the floor. With support on the elbows, it is necessary to raise the body, connecting the forearms as much as possible.

The head is thrown back as far as possible. In this case, the edges of the ribs, and with them the stomach, do not come off the floor. This exercise relaxes the back well and relieves fatigue.

Shalabhasana

The starting position is the same, the body is completely relaxed. Hands along the body. First, the upper half of the body is slowly raised, the position is held for several seconds.

After that, the legs go up. Moreover there should be no tension in the stomach... As soon as obvious fatigue appears, the exercise is stopped.

Slouching is a serious problemtherefore it must be given due attention. Everyone can fight it at home, and very successfully, with the desire and due persistence.

In case of doubt, you need to contact a specialist, which will help you choose the optimal complex for a particular case, and, if necessary, supplement it with massage and other procedures.

Helpful Videos on Slouching Exercises at Home

A set of effective slouching exercises that will help form the correct posture:

The consequences of poor posture and effective slouching exercises at home:

https://www.youtube.com/watch?v=BO0Rtbm0e74

Simple but effective exercises for the spine and correct posture: