Even in adulthood, you can maintain a slimmer posture. A straight back is not only a healthy spine and a beautiful gait, but also proper digestion. You can maintain your posture with simple exercises.
To have a healthy spine and maintain posture, you need a special fitness complex that includes exercises for the muscles of the back, abs, neck and shoulder girdle. You can train in the gym or at home.
Weak abdominal muscles increase stress on the back muscles and vice versa.
First you need to warm up. Stretching is necessary for muscles to become docile and elastic.
Sit on the floor in the lotus position. Relax your shoulders, straighten your back. Without moving your torso, stretch the top of your head up.
Now clasp your palms behind your back, lean forward, touching the floor with your forehead, and stretch your arms up.
Get on your knees. Tighten the muscles of the buttocks and abs, lower your arms along the body. Lean back slowly without sitting on your heels. Try to touch your feet with your fingers, but do not rest on the palms. Now push your ribcage forward, stretching your spine in the upper section.
When performing the exercises, make sure that the load falls on the back, and not on the cervical spine.
Now start strengthening the shoulder girdle. Lie on your stomach with your arms extended along your body. Slowly lift your upper body up without resting on your palms.
Sit with your spine straight up. Spread your arms out to the sides, bending them at the elbows. Put one palm down, and the other up. Change your forearms quickly, straining your shoulder muscles.
Sitting in the starting position, place your arms perpendicular to your body. Rotate your upper torso slowly, twisting in the thoracic spine. Now lower your palms to the floor to the side of your pelvis and slowly squeeze out. Repeat the exercise at least 10 times on each side.
After that, move on to back exercises. You can start this fitness complex with regular push-ups. If you can't do push-ups, replace them with an exercise called dolphin.
Place your forearms on the floor with your hands locked together. The second point of support will be the toes of the feet. The body is stretched out in line, the lower back does not bend, the press is tense.
Slowly lift your pelvis up. Then lower yourself to a position parallel to the floor. Make sure that your heels do not move. To do this, they can be resting against a sofa or wall.
The usual "bridge" strengthens the muscles of the back very well. Lie on the floor with your knees bent at right angles and your arms extended parallel to your torso. Slowly raise your pelvis and hold this position for a few seconds.
Lying on your back, lift your upper body against your elbows. Keep your legs straight, pull your toes over yourself. Stretch your chest forward as much as possible, lowering the back of your head to the floor and at the same time bending in the lower back. Do not lift your buttocks off the floor. Repeat 10-15 times.
Lie on your stomach on an ottoman or padded stool. Lower your head and arms with dumbbells down. Now lift them up by straightening your shoulders and pulling your neck forward. Lock your body in this position for 10 seconds.
Lying on your stomach, close your hands behind your back in the lock. As you exhale, lift your chest and legs, lifting them as much as possible from the floor.
Performing this fitness complex at least every other day, you will soon notice that your gait has become graceful and smooth, your stomach has tightened, and your spine has straightened.
