How can you tell if your back is straight or not? To do this, it is enough to lean tightly against the wall, keeping your head straight, and pressing the back of your head to the surface. Hands are required to be lowered. Having accepted this position, one of close people or friends should be asked to stick their palm between the wall and the lower back. With a straight back, the hand should go freely. Otherwise, you should think about posture correction.
Not only the appearance, beauty of a person, but also the correct functioning of organs depends on a straight back. Low back pain can make life difficult. But many troubles can be avoided by doing posture exercises. They can be done both at home and in gyms.
If you do not exercise, do not load your back muscles, they will gradually begin to lose flexibility, which will lead to their weakening. A sedentary lifestyle and minimal physical activity will only speed up the whole process. What exercises can help you avoid back problems?
Why is posture impaired?
There are many reasons for curvature of the spine, not just injuries. Quite often, postural disturbances begin at a young age. Back problems can be caused by such reasons as hereditary diseases, an uncomfortable place to sleep, a sedentary lifestyle, and wearing backpacks and bags mainly on one shoulder. In girls, posture can be disturbed if they only walk in heels. And of course injuries.
Back problems are more common in children. And this is due to the fact that the development of the spine occurs, and the elastic muscles are deformed faster. But posture exercises are more effective if done at an early age.
General Tips
Back exercises may vary depending on age. It is better to consult with specialists, and they will be able to draw up an optimal training program. Do not forget about the regularity of the classes. To correct your posture, you will need to do the exercises for more than one month.
There are some general guidelines
- Warm up thoroughly for 10 minutes before starting your workout.
- The training program should include not only exercises for posture, but also for the muscles of the press, neck and shoulders.
- It is recommended to gradually increase the intensity of the training process in order to avoid more serious problems.
- It is necessary to start training only an hour after a meal.
- You don't have to train every day. Muscles need to rest and repair.
When you can't exercise
Posture correction exercises are not always effective and helpful. Before starting the training process, you need to find out if there are any contraindications. Among them it should be noted:
- Problems with the spine and musculoskeletal system in the acute stage.
- If you have autoimmune diseases.
- With acute respiratory infections and high temperature, it is better to refuse training.
- It is not recommended to engage in problems with blood pressure (too high, or, conversely, low).
- Exercise is undesirable for aortic aneurysm and malignant tumor.
Workout at home
Posture correction exercises can be done at home. If you do special gymnastics daily, the results can be seen in a week. It will be easier to keep your back straight, and there will be lightness and ease in your movements.
Exercise 1: Strengthen your back muscles. It is necessary to stand up, lower your arms along the body. Keep your head straight. In this position, begin to bring the shoulder blades as close as possible. Place your shoulders back. The exercise is required to be performed 3-5 times, lingering in the final state for 15 seconds.
Exercise 2: Trapezius Muscles: This posture straightening exercise will not only relieve pain, but also relieve tension in your neck. It is required to stand up straight, lowering your arms at your sides and relaxing them. After that, start lifting one shoulder as high as possible, and then the other. In the final position, you need to linger for 10-15 seconds. The number of repetitions is 5-7.
Exercise 3: Increase Flexibility. To perform the exercise to prevent posture, you need a ball or some kind of heavy object (toy or pillow). Take the thing in your hands and lift it up, bending at the lower back as much as possible. In this case, the arms should be straight. You don't need to suck in your neck. After that, you should return to the starting position and, without stopping, tilt forward, touching the object to the floor. It is necessary to perform the exercise smoothly 3-4 times.
Exercise 4: Don't forget the sides. You need to get up. Bend your right hand and place it behind your head, touching your neck. The left one must be brought behind the back and raised to the shoulder blades. You should try to connect your hands to each other, or at least touch your fingers. In the final position, it is required to linger for 10-15 seconds, after which the hands must be changed.
Exercise 5: cat. Get on all fours and rest your palms on the floor. While inhaling, bend in the lower back and hold in a similar state for 10 seconds. As you exhale, round your back. This exercise must be repeated 15-20 times. It must be performed only due to the deflection in the spinal region.
Exercise 6: boat. Lie on your stomach, clasp your hands behind. You should try to bring your shoulder blades together as much as possible, and cross your legs. Lift your chest and legs up. The abdomen and pelvis should remain on the floor. In the final position, you need to linger for 20-40 seconds. The number of repetitions is 3-4. For beginners, this exercise can be difficult, so it should be simplified by lifting only the chest up.
Exercise 7: plank. In case of poor posture, the exercise can be quite effective. It is necessary to take a lying position, resting your palms on the floor. The body must remain straight and fit throughout the training process. In the accepted position, you need to linger for 30-60 seconds. More experienced athletes can hold the bar longer.
Conclusion
An even posture has a beneficial effect on the health and endurance of the body. There are a huge number of exercises with which you can keep your back muscles in good shape. However, the result will largely depend on the person's attitude to training.
