Smooth posture. Complex exercises for proper posture

Smooth bearing is the basis of a beautiful and well-proportioned figure. When a person stoops, his figure looks ugly. A person with a correct posture looks taller, looks slimmer, slimmer, more confident.

Healthy back

The main rule of a flat back is maximum preservation of natural bends of the spine. Good posture means an optimal interposition of all parts of the body. Here it is important to observe the golden mean. Of course, stooping is bad, but keeping your back too straight is not worth it. Thus the backbone is exposed to almost the same stress. Incorrect posture quickly becomes a habit. Over time, this leads to chronic stretching or shortening of the muscles and ligaments of the back. As a result, the unsuccessful posture is fixed and harder to correct, a curve of the back is formed.

The word "scoliosis" is so familiar to everyone that many people, while determining its presence in the child, do not do anything about it. At best, they limit themselves to rare comments on the address of a teenager about his posture while doing school assignments or sitting at a computer. In fact, scoliosis often leads to serious problems that affect not only the spine, but also all internal organs.

Scoliosis

The word "scoliosis" comes from the Greek - "curvature", and the disease itself is characterized by the curvature of the spine to the right or left. In this case, the vertebrae turn, the thorax is deformed, and later the pathological changes, one way or another, affect the whole musculoskeletal system. In advanced cases, deformation of the spine leads not only to posture in the form of a back curve, but also to violations of the functions of internal organs, and sometimes - of the spinal cord.

The causes of scoliosis

In most cases, the cause of scoliosis is a violation of metabolic processes of connective tissue, to which the bone tissue also belongs. The discs between the vertebrae are gradually shifted to the side, and those that are located above are inclined. The work of muscles and ligaments that connect them, becomes asymmetric, and this in the process of body growth leads to the twisting of the vertebra.

Since the spine is held in position by muscles and ligaments, the cause of deformity of the spine may be weakness of the muscular apparatus, prolonged exposure to the wrong posture during school hours, at the computer or TV. In this case, the muscles tense, increase in size and fix it in an abnormal position.

Signs of impaired posture:

• Different height of shoulders;
• The lower angle of the blade on one side above the blade angle on the other side;
• Lowered hands form with the lateral lines of the waist triangles, which in scoliosis will be asymmetrical, with an even back they are identical.

If the child has at least one of the listed signs, you should consult an orthopedist or a pediatrician to clarify the diagnosis.

At what age should you take care of the child's bearing?

Specialists are sure that from the birth of the baby it is necessary to take care that the baby has an even posture.

While the child is 2-4 years old, it is enough to make him moveable, and parents should follow such recommendations:

1. The child's bedding should be quite firm to protect the spine from curvature. In the first year of life, the pillow should be small, it can be replaced by a folded towel several times.
2. The best position during sleep is on the back.
3. It is important to lay out the baby on your tummy in time.
4. When wearing a baby in an upright position, it must be held at the back.
5. If the baby tries to sit down, do not cover it with pillows, since the bent posture increases the pressure on the spine.
6. Watch his posture, do not allow to sit for a long time in one pose.
7. The table and chair must correspond to the height and age of the child. He needs to sit so that his knees are bent at right angles, and the soles rest on the floor completely. The height of the table should be such that when you sit behind it, your arms are bent at right angles.
8. For schoolchildren, it is necessary to purchase a backpack for wearing on the back, rather than on one shoulder, so the load is distributed evenly, the shoulders and back are leveled, providing an even posture.

Types of deformation posture

With a disturbed posture, deformations of the basic physiological curves of the spine can be observed:

• Cervical lordosis;
• Lumbar lordosis;
• Thoracic kyphosis.

If bad posture is caused by hypodynamia, for example, for hours or hours at the computer or in front of the TV, the back muscles weaken, leading to degeneration of the vertebral discs.

The following types of posture are distinguished:

1. Slouch. In this case, the thoracic kyphosis increases, which leads to the formation of a hump. There is a reduction of the shoulders to the chest, an uplift of the scapula.
2. Flat back. Also this type of posture is called rectified. In this case, all the bends of the spinal column are practically aligned. The pelvis protrudes forward.
3. The round back is the opposite of the flat back, when there is an increase in the thoracic kyphosis. It resembles an arc. The man's arms hang, his head protrudes forward.

What will help to maintain a correct posture?

Strong, harmonious muscles are important for maintaining a smooth posture and protecting the joints. Bad posture and weak muscles every year cause more and more damage to health. It is necessary to give moderate physical loads at least 45 minutes three times a week, including power and stretching exercises for even posture. Particularly useful are such activities as pilates, yoga and dancing:

• Pilates . Accurate, controlled movements strengthen the axial musculature, improve coordination and balance muscles.
• Yoga . The smooth stretching movements of yoga increase flexibility. Asana is a special exercise in yoga, which involves the gradual stretching of muscles and ligaments, which increases their blood supply, elasticity and tone.
• Dancing . Improve posture, a sense of balance and coordination of movements.

Exercises to strengthen the back muscles and improve posture

These exercises for an even posture noticeably improve the health of the back and internal organs.

1. In the prone position on the abdomen, rest your palms under the shoulders and head, touching the forehead with the floor. On inspiration, straining the muscles of the back, lift the upper part of the torso. 5 times inhale and exhale, take the exhalation on the exhalation.
2. Move your palms slightly back to the chest level and lift the body again. Gently pushing your hands away from the floor, bend stronger. Inhale - exhale 5 times. On exhalation return to the starting position.
3. Stand on all fours. Sit on your heels and bend forward, leaning your forehead against the floor. Pull your arms forward, inhale / exhale five times. This position is called the pose of a semi-bent embryo.
4. Stand up, with your hands hanging loose. As much as possible, move your shoulders forward, then move them farther back, connecting the shoulder blades. Do slowly for five repetitions.
5. Take the standing position, freely dangling your hands. Raise your shoulders to your ears, connecting your shoulder blades. Then take them back and lower them. Raised shoulders do not forward. Repeat five times.
6. Stand up straight, legs about shoulder width, slightly bent at the knees. Lean forward and grasp the firm support, for example, behind the back of the chair. Feed the pelvis back until you feel a strong tension in the upper back. Counting to 15, go back to the starting position.
7. Sit on a chair with your feet on the floor. Slowly lean forward. Pulling your hands between your legs, grasp the legs of the chair. Slowly return to the starting position.
8. Put your feet together. Put your hands in front of you and twist your fingers. Inhale, raise your hands above your head, turning your palms upward. Slightly turn the body to the right, trying not to move at the same time neither the basin, nor the legs. After 3-4 inhalations and exhalations, turn the body to the left.
9. Tilt the body to the left. Do not twist your back, do not bend forward and do not lean back. Straighten and make the same slope to the right. Then extend your hands as far as possible, up to your toes. Relax, returning to the starting position. Repeat 20 times.

Choosing a simulator

In order to prevent back problems, home exercise equipment for the spine is useful for the removal of postural defects at an early stage of the disease. In special stores there are many options that are conditionally divided into:

• T-neck design;
• Block;
• Benches for extension;
• "Humpbacks."

The choice of the simulator for the spine depends on the degree and type of deformation of the posture. For example, "hunchbacks" - an ideal choice for school-age children, they help maintain a healthy posture while sitting at a desk, support the muscles of the dorsal and cervical spine in the tone, strengthen the spine.

Regular physical activity is important at any age, because it brings invaluable benefits to the whole body: it strengthens muscles and joints, preserves the strength of bones, improves posture and coordination of movements.