Even posture is not only beauty and grace, but also a healthy spine. If you feel that you have begun to slouch and want to work on straightening your back, then we offer you an excellent set of exercises to correct your posture.

Correct posture: basic rules

Correct posture is the ability to keep your back straight in a relaxed state. If the support of a straight back is accompanied by additional efforts or tension in the vertebral region, then most likely we can talk about a violation of posture (or stoop).

Today, when an inactive lifestyle has become almost the norm for most people, spinal curvature is a particularly common problem for both children and adults. Stooping can cause many different diseases, and if you do not do exercises to correct your posture, then this is fraught with serious problems.

Violation of posture and stoop can provoke:

• Acute back pain
• chronic fatigue
• Intervertebral hernia and protrusion
• Osteochondrosis
• Violation of blood circulation
• Compression of internal organs
• Dizziness and general malaise

In addition, with incorrect posture, your appearance suffers, your gait is disturbed, your stomach protrudes and your chest empties. Therefore, both from the point of view of health and from an aesthetic point of view, stoop has extremely negative consequences. However, there is also good news. Regular posture exercises will help straighten your spine, minimize slouching, and relieve back pain.

10 rules for maintaining posture

Before moving on to posture exercises, let's focus on the basic rules that will help you maintain a healthy spine.

1. Correct posture must be monitored constantly: when you walk, when you sit, when you stand. Pay attention to the position of the body: the shoulders are straightened and lowered, the chest looks forward, the spine is straightened, the stomach is tightened. When walking, try not to look at your feet.

3. An excellent prevention of spinal curvature is walking with a book on your head. You can only hold a book with a straight back, so this is a good posture exercise.

4. Many of us spend a lot of time in a sitting position, so the correct posture at the table plays a crucial role in maintaining posture.

6. When bending (for example, during physical work), do not round your back and do not slouch. If you can’t bend over with a straight back, then it’s better to bend your knees. When carrying heavy loads, distribute the weight on both hands; it is unacceptable to carry the bag on only one side.

7. Choose comfortable casual shoes. Heels give a serious load on the spine and also provoke a violation of posture.

9. To prevent back disease and posture disorders, it is recommended to sleep on a hard mattress. You can also purchase an orthopedic mattress.

10. It is better to buy an orthopedic posture bandage only after consulting a doctor. Otherwise, you run the risk of fixing the wrong position of the back due to the bandage, and not correcting it.

Top 20 Posture Correction Exercises

If you want to correct your posture, then 20-30 minutes of daily exercise is enough for you to notice positive changes in the thoracic spine in a month. Take photos of your back before and after, and compare the results after a month of regular training. Slouching can be corrected if you regularly perform posture exercises! In acute and chronic diseases, it is better to additionally consult a doctor before training.

Perform the exercise 10-20 times if it is performed on the account, or for 30-60 seconds if it is static. Remember to repeat each exercise on the right and left side. Watch your feelings and try to adjust the duration of the exercise at your discretion. During the session, after each strenuous exercise, relax in the child's pose. This will balance the workout and help avoid overload.

Take a deep lunge pose, straighten your back and raise your arms up. Stretch your arms up, feel the stretch in your spine. Hold this position for 60 seconds and switch sides.

Stand against the wall, bend over and rest your palms against it so that the body forms a right angle. Try to lean as low as possible while keeping your back straight. This posture exercise is also good for opening the shoulder joints. Hold this position for 40-60 seconds.

Get down on all fours, palms rest on the floor. As you inhale, bend in your back, linger for 5-10 seconds, and as you exhale, round your back. The movement should be carried out due to the deflection in the vertebral section. Repeat the exercise 15-20 times.

Raising arms and legs in table position

Remaining in the same position on all fours, lift the opposite arm and leg up so that they form a straight line with the body. Stretch your palms forward, and with your foot back, while raising them as high as possible. Hold this position for 30-40 seconds and switch sides. Repeat this posture and core strengthening exercise 3-4 times on each side.

Leg grip in table position

From the position with a raised arm and leg, which is described in the previous exercise, grab the foot with your palms and linger in this position for 30-40 seconds. Switch sides and then repeat 2 more times on each side. Do not turn the body, the pelvic bones look forward. The capture should be carried out due to the allotted arm, deflection into the spine and lifting the leg.

Sphinx is one of the best exercises for correcting posture. Lie on your stomach on the floor, then lift your body and rest your forearms on the floor. The movement is carried out due to the deflection in the spine, feel a pleasant tension in the back. Hold in Sphinx Pose for 40-60 seconds, repeat for 2-3 sets.

This exercise will not only improve your posture, but also strengthen your core muscles. Lying on your back, raise the opposite arm and leg as high as possible and linger for 5-10 seconds. Then change sides. Repeat the exercise 10-15 times on each side. Make sure that the chest, abdomen and pelvis remain on the floor. Do not strain your neck while raising your arms, it should remain relaxed and free. Lift your knees off the floor, keeping your legs straight.

Lie on your stomach and spread your arms to the sides, bending them at the elbow. Lift your chest off the floor, leave your arms outstretched, stomach on the floor. Do not tilt your head back and do not strain your neck. This posture exercise is incredibly beneficial and effective. Do it 15-20 times and practice as often as possible.

This is another useful exercise to improve posture, which is also performed while lying on your stomach. Cross your fingers behind your head and lift your upper body up. Do not press your hands on your head and do not strain your neck. Do the exercise 15-20 times.

Lying on your stomach, lift your chest and legs up. The hands are clasped behind in the lock, the shoulder blades are brought together, the legs are crossed. The body and hips are pulled up, but the stomach and pelvis remain on the floor. Hold this position for 20-40 seconds, repeat 3-4 times. The boat is a more difficult posture exercise. You can simplify it if you do not lift your legs up, but limit yourself to lifting your upper body.

And another difficult, but very useful exercise for posture. Raise your upper body and take your hands back, grabbing your feet with your palms. The knees, chest, abdomen are off the floor, the shoulder blades are brought together, the arms are straight, the pelvis remains on the floor (Fig. 2). Hold this position for 20-40 seconds, repeat 2-3 times. If you still find it difficult to hold the bow pose, then take the position as in the first picture.

The plank on the elbows is one of the most effective exercises for strengthening the muscular corset. And it is also very useful for improving posture. Take a static pose based on the forearms and toes so that the body forms a straight line. Make sure your back is straight (didn't bend or bend), the stomach and knees are tucked up, the pelvis does not go up or down. Hold the plank for 30-60 seconds, you can repeat in 2-3 sets.

And another option for a static exercise for posture and a muscle corset is a plank on your hands. The principle of execution is similar to the previous exercise, only in this exercise you rest on the floor with your palms. The body remains straight and toned. Hold the plank for 30-60 seconds, you can repeat in 2-3 sets.

Get into the downward facing dog position. To do this, from the plank position, lift your buttocks up so that your back and legs form a hill. What to look for in this situation? The spine remains straight, arms, neck and back form a straight line. Try to stretch your tailbone up and make the angle between the body and legs sharper. If you do not have enough flexibility, then bend your knees, your heels can be torn off the floor. Hold this position for 50-60 seconds.

Get on your knees and place your hands on your buttocks. Arch your back, pulling your shoulders back. The movement should be carried out due to the deflection in the back, and not due to the tilting of the head. If flexibility allows, then deepen the deflection and put your hands on your feet (Fig. 2). Hold in camel pose for about a minute.

Flip table pose

This exercise is good for both posture and elastic press. Sit on the mat, legs stretched out in front of you, palms placed on the floor next to the buttocks, arms straight. Tilt your head back and raise your torso parallel to the floor. Rely on your arms and legs bent at the knees. Make sure that the feet do not come off the floor, and the head is kept in line with the spine. Hold this position for 30-60 seconds, repeat 2-3 times.

First, we make a half-bridge pose (Fig. 1). Lie on your back, bend your knees and lift your pelvis as high as possible. Rest your feet, neck and head on the floor, as well as your hands, which are connected together in a lock. Hold this position for 60-90 seconds. Then, if possible, assume the position of the bridge. Rest your palms on the floor and lift your pelvis higher. The arms are fully extended, while the palms and feet are close enough to each other.

Lie on your back, left leg bent, right leg straight, left arm thrown to the side. Cross your left leg over your right, twisting at the back so that your shoulder blades remain on the floor. Feel the stretch in your spine. Hold this position for 1-2 minutes and repeat on the other side.

Lie on your stomach, left arm outstretched to the side, left leg extended. Cross your right leg behind your left, turning your body and moving to your side. Hold the position with your right hand. The shoulder of the left hand lies completely on the floor. Hold this position for 1-2 minutes and repeat on the other side.

From the previous position in the side position, grab the foot of the same leg with your hand. Squeeze your shoulder blades together, stretching your spine. Hold this position for 1-2 minutes and repeat on the other side.

child pose

As we said at the beginning, after each exercise (planks, backbends, twists), you can return to the child's position to relax your back and relieve tension. To perform the child's pose, kneel, stretch your arms and lie on your stomach on your feet. For the benefit of the back, you can turn first to one side, then to the other, and then to the center. Maintain the child's pose for 45-60 seconds. At the end of the workout, you can linger in the child's pose for a few minutes.

End your workout with a pose that is very beneficial for your spine and posture. To do this, place pillows under your knees and under your back so that a deflection forms in your back. Lie in this position for 5-10 minutes.

Posture correction video

1. A set of exercises for posture and a healthy back

2. How to get rid of stoop and form a beautiful posture

3. Beautiful posture in five minutes a day

4. Gymnastics for posture and strengthening the back

5. Exercises for the back and good posture

Sometimes it seems that correct posture only ballerinas, actresses and top models can boast. We sit day after day, hunched over with a laptop, we walk hunched over and it is not uncommon for us to have pain in the back and neck.

Let's tell the bitter truth: it's all about laziness. It's time to make amends and exercises for good posture!

Correct posture

Remember: correct posture is provided not only by the muscles of the back. Moreover, the main burden of stabilizing the spine falls on... press. It is the muscles of the lower abdomen that form a beautiful posture, allow us to keep our back straight.

The press is the basis of a beautiful posture

Work on a beautiful posture should begin with training the abdominal muscles.

Perform simple exercises on all groups of abdominal muscles and under any circumstances pull in the stomach and try to keep the muscles in a slight tension.

The result will appear immediately: the abdominal muscles in tension bring the lower part of the spine into the correct position.

For proper posture, you need to sit correctly

Often we sit hunched over, pulling our neck and head into our shoulders ... This position creates an excessive load on the cervical spine and leads to its deformation. Simple exercises will help to cope with the problem.

Smooth movements, stretches and static postures help to learn to control posture and straighten the intervertebral discs. Simple exercises can be done at home.

- Lower your chin to your chest bring your shoulder blades as close together as possible. So you stretch the cervical spine and relieve tension.

- Straighten your back and make circular movements with your hands as if you are crawling. By working your shoulder muscles, you make it easier for them to keep your neck straight. And do not sit on stools: while you are not used to keeping your back straight, the lack of support is an additional temptation to slouch.

- Stand up straight, lower your arms and slightly move away from the body. Stretch the top of your head up as if you are about to leave the floor. The chin remains slightly lowered.

- In the morning and evening, stand in the “hands to feet” position: leaning forward, try to clasp your ankles with your hands. This stretches the spine and relieves the so-called "habitual curvature".

- Sit sideways to the mirror, to control the position of the back. Bend your knees under you, lower your pelvis on your heels. Place your palms on your knees, straighten your back. Try to sit like this for 3-4 minutes. If you do this exercise 2 times a day, gradually the muscles will remember the correct position.

Checking the acquired reflex for posture control

Take the ideal position of the body in front of the mirror. Then move, make any inclinations and movements. Now return to the starting position again, but without peeking. Check with a mirror: did you manage to keep your posture correctly without it? Congratulations!

Swimming for good posture

In water, our body is "like fluff", so it is easier to control it. For correct posture, the best swimming style is on the back: the neck is relaxed, the position is strictly horizontal, while all the muscles of the back work, because they help you keep your balance on the water.

But there is no overvoltage either: you can swim at a comfortable pace, speed is not your priority. To keep swimming from getting too boring, alternate swimming on your back with active freestyle swimming: this way you will strengthen both the shoulder muscles and the abs. And the result will be - a beautiful posture and become a queen!

Yoga exercises for perfect posture

These simple and effective exercises will bring you closer to perfect posture, relieve pain in the spine, strengthen the muscles of the back.

A PHOTO Getty Images

Rami Said is a Physiotherapist at the Columbia University Spine Surgery Clinic (USA), Professor of the College of Surgery and General Medicine.

In what position are we reading these lines now? Most likely, hunched over - the back is arched, the shoulders are lowered, the hand props up the head. This position is dangerous to health. Slouching can lead to chronic back, shoulder, and neck pain, can cause indigestion, and contribute to a double chin.

But we are so used to slouching that straightening our back seems like a daunting task. Physiotherapist Rami Said is sure that you can correct your posture in just three weeks.

WEEK 1: START SLOWLY

Don't try to change yourself overnight. Start small. Here are three simple exercises to do every day.

1. In a standing or sitting position, place your feet shoulder-width apart (as taught in physical education classes). Raise your shoulders up, then pull back and lower.

“When sitting at a table, do not cross your legs or cross your ankles - both feet should be flat on the floor”

2. When sitting at a table, do not cross your legs or cross your ankles. Both feet should be flat on the floor. Do not straighten the lower back by force - it is normal if it bends a little. If you find it difficult to keep your lower back straight, place a pillow or rolled-up towel under it.

3. Try to sleep on your back.

WEEK 2: CHANGE HABITS

Pay attention to the little things.

1. Bag. Most likely, you have been wearing it on the same shoulder for many years. This inevitably leads to curvature of the spine. Try changing your shoulder. This will help distribute the load evenly.

2. Do not tilt your head, when you check the news feed on your smartphone, it is better to raise it to eye level. This will reduce pressure and strain on the neck.

3. Planning to spend the whole day in heels? Put in a bag a comfortable change of shoes, you can change into them when you go home. If you are on your feet all day, then every two hours try to sit (at least for a few minutes), this will give your lower back a rest.

WEEK 3: GET STRONGER

To gain the desired posture, you need to strengthen the muscles of the back. Do these exercises every day.

1. Relax your shoulders, pull them back as far as possible. Hold in this position for 2-3 seconds. Repeat 5 more times. Do the exercise every 30 minutes throughout the day.

2. Lay out the yoga mat and place a small, firm pillow on top of it. Lie down so that the pillow is under your stomach. Take slow, deep breaths in and out for several minutes, trying to flatten the pillow with your stomach.

3. Performing classic squats, raise your straight arms above your head, and turn your palms back a little - this will strengthen the muscles of the back. Make sure your back stays perfectly straight. Do every day for 1 minute.

Ideal posture allows a person not only to look like a king, but also to maintain health on long years. To form a “proud to become” it is not enough to raise your head and turn your shoulders. is a well-coordinated physiological mechanism of interaction between the muscular and skeletal systems of the body. Let's consider it in more detail.

How to determine the correct posture

To learn how to achieve correct posture, you should consider the principles of its assessment. A common back curvature test:

• The body and head are located on the same vertical;
• Shoulders are on the same line;
• Symmetrical relief of the neck on both sides (from the shoulders to the tragus of the ear);
• The shoulder blades are not displaced;
• The abdomen is drawn in;
• The knee and hip joints are without deformities and are located in the same horizontal plane.

When assessing the location of the spinal axis, experts pay attention to the following indicators:

1. Angle of physiological curves of the spine;
2. Reducing the height of the intervertebral discs and the presence or absence of curvature of the spinal column;
3. Mobility ;
4. Endurance .

With a decrease in the physiological angles and in the spinal column, a flat or is observed.

Damage and protrusions are accompanied by a displacement of the vertical axis of the spinal column.

The mobility of the spine is a value that reflects the reserve capabilities of the osteoarticular apparatus, skeletal muscles to maintain an ideal posture. It is evaluated in a vertical position. With it, the distance to the floor is measured from the ends of the third fingers. For this, the person is asked to touch the floor with their hands. If he cannot do this, the distance that remains to the horizontal surface is measured.

The ability of the spinal column to bend is assessed after the maximum tilt back from the 7th cervical vertebra to the intergluteal crease.

When deciding how to achieve an ideal posture, the doctor also evaluates the strength endurance of the back muscles. To do this, the patient assumes the “swallow” position (see figure) and holds as much as he can. Usually, children under 11 fix the position for 2 minutes, teenagers - up to 2.5 minutes, adults - up to 3 minutes. If the time is reduced, then the strength endurance of the back muscles is reduced. In such a situation, a beautiful posture can be formed only after a course of gymnastic exercises to strengthen the back muscle corset.

Pose "Swallow".

Exercises for a beautiful posture

The first remedy for correcting a stoop, flat or round back is to subconsciously remember the correct body position. To achieve this, you should regularly perform the following exercise:

• Stand against the wall, straighten your shoulders and touch it with the back of your head;
• Take a book in a glossy cover and put it on your head;
• Hold it for as long as you can;
• If you manage to hold it, try to go to the opposite wall;
• Build a maze of chairs in the room and try to walk through it.

Thus, a person will be able to form an idea of ​​​​correct posture and constantly maintain the correct posture while walking.

There are also special exercises to increase the strength endurance of the muscles of the neck and lower back:

• Sit on the floor and wrap your arms around your knees. Straighten your back so that your shoulder blades are as close as possible. Tilt your head back so that you can straighten your neck;
• Sit in a Turkish position (with one leg on top of the other) and straighten your back. Vigorously turn your head first to the left. Try to carefully reach the maximum position, and then return to the starting position. Repeat the exercise 4 times;
• Lie on your stomach and put your hands on the back of your head. Raise your elbows and take them back. Rest your forehead on the floor. Raise your head and tilt it back as you inhale. At the same time, create resistance for movement with your hands;
• To straighten your back, lie on your stomach, bend your arms at the elbow joints. Lay one palm on top of the other, rest your forehead on them. Spread your arms out to the sides and lift your chest up. Repeat the exercise 6-10 times;
• Lie on your back and bend your knees, and spread your arms to the sides and rest your palms on the floor. Arch your chest, resting your head and palms. The duration of repetitions is 5-8.

To achieve perfect posture, you have to take care of yourself. An ugly back and an unsteady gait cannot be hidden behind a layer of cosmetics. A hunched back is visible from a kilometer away, and a lowered head "spoils any appearance." To be king, you have to take care of yourself.

Why you need correct posture

A good posture makes a person feel cheerful and confident. It creates the prerequisites for the proper functioning of the spine and internal organs.

With it, the skeletal muscles do not tense up, and the organs work as a single mechanism of self-regulation.

Each person has a unique biochemical metabolism that affects the state and features of the development of the anatomical structures of the body. As a result, it is impossible to form absolutely ideal signs of a beautiful posture that would suit all people at once.

Doctors distinguish 3 pathogenetic links of the displacement of the vertical axis of the body:

1. Muscle imbalance.
2. Pathology of the osteoarticular system.
3. Changes in the metabolism and blood supply of the spine.

There is also a direct relationship between the nervous system and posture. So a self-confident person always keeps his back straight and his head up. A shuffling gait, a stooped back and a scowling look are characteristic of an insecure person.

Over the years, muscle strength and flexibility weaken, so the posture of older people is unattractive: a curved back, an exposed chin, legs bent at the knees.

In the process of aging, the structure of the bone tissue softens, the elasticity of the tendons is lost, and the intervertebral discs crack. Against this background, it is quite difficult to keep your back straight.

The process can be prevented if a person regularly does exercises for a beautiful posture. They strengthen the muscular corset of the back, stimulate blood circulation in the spine and prevent the occurrence of pain.

Not everyone knows that stooping lowers the attractiveness scores of any person, and this is especially true for women. However, the aesthetic factor is not the worst. The formation of an incorrect posture negatively affects the state of health. Incorrect position of the back leads to curvature of the spine, provokes the development of flat feet, leads to dysfunction of some organs, forming various pathologies, negatively affects muscle tone and coordination, and much more.

We all know that the back needs to be kept straight, but how to get rid of stoop, because after a maximum of a couple of minutes after taking the correct position, we forget about it and return to the original problem?

The root of this problem lies in our habits and lifestyle. Actually, in many respects the solution is to uproot this root, because people who have a sedentary job and do not strive for activity are often distinguished by stoop.

Here are a few tips to help get rid of stoop:

1. Remember to have good posture. Ask colleagues, family members, and others to regularly remind you of your back position. The first days will be very difficult (both for you and those around you), but with due zeal, everything will work out in the coming weeks.
2. Include activity in your daily schedule, go in for sports. Everyone knows about the benefits of swimming in this direction. Dancing and some fitness areas are perfect, in particular Pilates, which allows you to strengthen your back muscles well.
3. Arrange your bed. If possible, get an orthopedic mattress or just sleep on a hard surface - many people have used boards as a panacea for fighting back diseases since time immemorial. The pillow should not be high.
4. Watch your burden. And it doesn’t matter at all what it is about: a women’s or sports bag, grocery bags, or something else. The spine should not be twisted, keep the balance. Also avoid excessive compression - the pressure of some vertebral discs on others, which occurs against the background of the influence of large weights.
5. Don't use too high a heel. At least regularly. Contrary to popular belief that heels help get rid of stoop, wearing high platform shoes does not benefit the body.
6. Don't sit for a long time. If you have a sedentary job, be sure to take breaks in which you just move or do a little exercise that includes stretching exercises, as well as the elements mentioned below in the article.
7. Review your emotional state. People who are stressed and suffering from self-doubt slouch much more often. One way to stop slouching is to fill yourself with confidence, cheerfulness and positivity.

Straighten your shoulders, boldly look forward, and ... And accustom yourself to performing a set of exercises for posture.

To ensure the correct position of the back and get rid of stoop, it is necessary to strengthen the corresponding muscles, namely:

• back (mainly lumbar and thoracic);
• abdominal Press.

Based on this, you can build a set of simple and universal exercises. Let's list them:

1. G imnastic bridge. After high-quality backbends, you will feel what this element is for, having qualitatively strengthened the muscles of the back, legs and buttocks. The first days, do 3 sets of 10 seconds, gradually increasing the duration and number of such approaches.
2. Neck exercises. Actually, in the secondary strand, it is involved in almost any work. Directionally it can be strengthened as follows: sit steadily on the floor, tilt your head back, pulling it as far as possible. At the same time, it is important that the shoulder blades are brought together, and the shoulders are maximally separated, creating a powerful muscular corset that keeps the spine in a stable state. For the first days, one set of 10 repetitions is enough.
3. Cat pose. Even students have heard of it. Stretching your back, you turn on the "dead" zones, in which osteochondrosis is often formed. 10 cycles of quality deflections will be enough.
4. At boat posture exercise. This is not only the answer to the question of how to stop slouching, but also a great method for strengthening all the muscles of the back, neck and shoulders. You can also just lie on your stomach, lifting your legs even and brought together, and stretching your arms forward, resulting in a natural deflection in the back. In the position of a static load, stay as long as possible, which will allow you to work out small and deep muscles. For beginners, 2 sets of 30 seconds are enough.
5. Load on the head. Indian girls walking on water with a jug on their heads had no problems with their posture. As a load, you can choose an item that is more stable and safe, with which it is also good to dance or, for example, squat. The small muscles of the back and neck are strengthened, gaining the skill to securely hold the vertebral discs.
6. "Library on the Floor". As an effective exercise for posture, you can use all the same books stacked on top of each other to a height of 5–10 cm. Place your palms on top, and your chin on them, then spread your elbows to the sides, setting them parallel to the floor. Such an unobtrusive load for 20-30 minutes a day is the key to perfect posture. The total execution time can be broken down into 2-3 sets.
7. Retraction of hands closed behind the back. Hands are lowered and fixed in the castle. With your shoulders as far back as possible, try to bring your elbows as close to each other as possible. In the extreme phase, linger for a couple of seconds and return to the starting position, unhooking your hands and relaxing. Do 5-10 repetitions. An excellent exercise to fill breaks during sedentary work.

Still don't know how to get rid of stoop? Try the suggestions here and further study the material from the article on ideal posture. Within a couple of months, you will notice positive metamorphoses that will also affect your mood and health.