How to straighten the shoulders to overcome stoop? Exercises, recommendations and feedback

Sedentary work spares the spine and we can be sure of this every day - stoop, pain, stiffness of movements disturb many - from schoolchildren to pensioners. How to straighten the shoulders and return your back to normal? In this article we will give you many useful and simple exercises that will help you maintain your spinal health.

A complex approach

You must remember that the shoulders are not a separate part of the body, living their own life. It is a component of the musculoskeletal complex, which unites the neck, ribs, shoulder blades and immediately shoulders.

Let's remember school biology, namely the section of anatomy. The brachial complex is inextricably linked with the humerus, clavicle, thoracic spine, thorax and shoulder blades. Due to this we are able to make a huge range of movement in the upper body. But unlike, for example, the hip joint, which works on the hinge principle, all these bones can perform their functions optimally only thanks to a complex system of muscles and ligaments. When soft tissues are forced to perform uniform movements for a long time or to be in the same position, their mobility decreases and they "remember" the incorrect position.

How to straighten the shoulders, the muscles of which are frozen in the wrong position and cause pain, inconvenience, and also worsen the work of other body systems (primarily respiratory and cardiac)? Get a habit - to regularly perform certain exercises at least once a day. Rare training you will not achieve anything. If you have a sedentary job, then try to find time for dinner, at least a little stretch your back.

Correction of posture

Let's start with the simplest. Let this exercise be the very first of those that you will perform for the health of the back, as it helps the muscles "remember" their right position, the spine to straighten, and generally improves the blood flow in this zone.

How to straighten the shoulders with the help of better posture:

• Become straight and slightly slouch forward. Do not overdo it, because, most likely, you have already taken a position in this position.
• Now straighten up, slightly bending the upper part of the spine. Do not strain your neck or lower back.
• To check the correctness of the exercise, place your thumbs between the shoulder blades and feel the movement of the muscles in this area. Repeat 3-5 times.

Accuracy of movements

How to straighten the shoulders, if you still feel stiff?

Perform movements up and down the blades. It sounds simple, but in fact it requires some skill. Concentrate on the fact that you need to move with your shoulder blades, and not just move your shoulders.

To do this, be so that you feel comfortable, and move the blades up, but not more than 1 cm. Follow the posture and hold the position for 10 seconds. Then lower the blades by 1 cm and wait again slightly. Repeat several times.

The most effective exercises for the muscles of the shoulders

Straighten the shoulders will help even simple, familiar with the lessons of physical education movement.

For example, torsion with the shoulder joint: stand straight, holding the posture and rotate your shoulders (not with your hands) clockwise 10 times, then against.

Another good exercise is known as the "castle". To do it you need to raise your right arm, bend it and put it on the shoulder blade, the left hand at this time bends at the elbow and touches the shoulder blade from the bottom. Now try to grasp the fingers of one hand with the other. Try to squeeze them as close as possible to the scapula. Repeat by changing the position of the hands.

If your flexibility is not enough to get the fingers of the other hand, take a regular towel and try to grab it.

In any case, act cautiously, without overstraining untrained muscles, so as not to aggravate the problem.

After that, you can flap your hands - just with straight hands, and leaning against the wall and bending your hands at an angle of 90 degrees.

How to straighten slouched shoulders

Try to perform such simple exercises on a regular basis:

Stretching of the shoulder: raise the right hand and bend at the elbow, pointing the fingers from the left shoulder to the side, then with the second hand, grasp the elbow of the right, and slightly pull it to the left side. Try each time to slightly increase the amplitude of the movement, but do not overdo it.

Deflections or cobra posture is a very effective exercise, which helps to straighten the shoulders and straighten the back. To perform it you will need a gym mat. Lie on your stomach, bend your arms in the elbows and put your hands down at shoulder level. Now slowly tear off the chest from the floor, lifting the scapula upwards, not allowing excessive trough in the lower back. Try to move only the middle and upper parts of the spine. From the first time, it is possible that you will not be able to climb high enough. Do not rush, after a few days the spine will become more flexible, and then you can safely stretch it.

Now you know how to straighten the shoulders to overcome stoop. Do not forget that the effectiveness of these exercises will directly depend on the frequency of their implementation. And always listen to your body - careless and abrupt movement can give a lot of problems.

Useful habits

The secret of how to straighten the shoulders and take care of the health of the back, lies not only in exercises, but also in the formation of useful habits.

For example, often take breaks during sedentary work and move more - even if it means walking a couple of floors instead of using an elevator. Many help a small office trick - to put the printer away from the desktop. So every time you need to print a document, you will be forced to walk a little.

Do not forget that your shoulders are not earrings, so do not let your neck bend constantly, and your shoulders go up to your ears.

If it is difficult to keep the posture, it will not be superfluous to purchase special pads to seat the chair, which help maintain the right bend of the spine or special corsets. The latter can be purchased at the pharmacy. They are invisible under normal clothes and with the right selection will help to control the position of the shoulders and avoid stoop.