Since childhood, we have been told about the importance of correct posture. If the spine is even slightly curved, this can lead to serious diseases of the internal organs. Any posture disorder can be corrected with exercises that strengthen the muscles of the back, chest, abs and shoulder girdle.
Instructions
Step 1
Stand straight with your fingers twisted into the lock, and stretch your arms over your head. As you inhale, stretch upward, trying to lengthen the spine. Relax as you exhale. Repeat the stretching 9 more times.
Step 2
Lower your arms along your body, spread your legs shoulder-width apart. As you inhale, bring your shoulders back, opening your chest, while exhaling, direct your shoulders forward. Repeat the exercise 10 times. As you inhale, lift your right shoulder up, as you exhale, lower it down. Repeat the lift with your left shoulder. Do at least 10 approaches with each shoulder.
Step 3
Lie on your stomach with your hands on the floor. While inhaling, simultaneously raise your head, shoulders, legs, arms up. Try to pull your shoulders back as much as possible, opening your chest. Hold this position for about one minute. Then, exhaling, lower yourself to the floor.
Step 4
Get on your knees with your hands on the floor at shoulder level. As you inhale, lift your head and tailbone up, bend at the lower back. As you exhale, round your back and point the crown and tailbone down. Repeat the exercise 10 times.
Step 5
Lie on your back, stretch your arms along the body, bend your legs at the knees, place your feet near the buttocks. As you exhale, lift your upper body off the floor, with your arms toward your legs. Fix the pose for 30-40 seconds. Then lower yourself to the floor. Repeat the exercise 2 more times.
Step 6
Lie on your stomach with your palms on the floor at shoulder level. With an inhalation, slowly raise your upper body off the floor, straighten your arms. Bend in the lower back as much as possible and fix the position for 30 seconds. If you have any discomfort in the lower back, then bend your elbows and stop a little closer to the floor. After this exercise, take a pose to relax your back: sit with your buttocks on your heels, put your upper body on the floor, stretch your arms forward. Then place your hands along your hips, round your back, and relax every muscle in your body.
