How to straighten and straighten your posture: exercises and tips for a beautiful back. How to quickly straighten your posture at home

A straight spine is probably the dream of every person. From childhood to the present day, we diligently spoil our posture. The fact that a stooped, skewed figure is ugly is obvious to everyone, but not everyone makes a direct connection between posture and their not only physical, but also spiritual health. And this connection is obvious. Here's Why Spinal Straightening Exercises Are Triple Important, and you just need to try to allocate at least 15 - 20 minutes for them within your extremely compressed work schedule.

1. Prolonged incorrect posture affects the vital functions of internal organs
   For example: after a hearty lunch, sit down right at the computer and, bending at the waist and hunching over, plunge into such an interesting and real life for you. What will you feel in a couple of hours, except for the phenomena of cervical osteochondrosis - tension in the occipital and cervical muscles?
2. At first, you may feel pain in your right side, then intestinal or stomach colic will begin.
   This is not surprising: with the wrong posture, you have bent the bile ducts. This led to stagnation of bile and indigestion. If such sitting after eating is normal for you, then get ready soon for a bunch of gastrointestinal diseases:
   Cholecystitis, cholelithiasis, gastritis, ulcer
3. After another hour, you will feel a strange suffocation: there will be a feeling that undigested food is pressing on the diaphragm and making it difficult to breathe.
   In fact, in addition to the heaviness in the stomach, you literally do not have enough air: the ribs twisted by the hunched posture and the thoracic spine bent in an arc provide a third less volume of inhaled air than with an even relaxed posture
4. And after some time, suddenly a feeling of fatigue and indifference and no performance will suddenly appear - only one desire to sleep.
   This means that your crooked spine literally “blocked oxygen” to the brain:
   Incorrect incomplete breathing led to an insufficient supply of oxygen to the blood, which caused oxygen starvation of all organs.
5. If you still have one, which in itself worsens the blood supply to the brain, then we can definitely conclude that prolonged sitting in the wrong position for a person with problems in the cervical region is simply deadly!
6. Prolonged incorrect position of the spine affects the state of the human psyche
   This has actually been proven already in the previous example: due to improper breathing and blood supply, the active activity of the brain slows down. Apathy develops, quickly turning into depression.

Ancient people replaced the boring word "psyche" with a more understandable one - "spirit". Indeed, it fits here more: spirit"- a modified root of the words" breath», « soul».

The relationship between correct posture and internal state

Sit down. Lower your shoulders and head, bend your back, lower your arms limply - and after a while your spiritual state will come into line with the physical. It will be depressing, there will be feelings of hopelessness and indifference to everything.

And now raise your head, straighten your shoulders, and not just straighten, but “open” - so that the shoulder blades come together at the back. Straightening your back, raise your arms, while inhaling deeply and look up, into the sky, into space, into the eyes of the Creator - even if there is an ordinary ceiling above you. Feel like a part of the Universe, dissolving in it and filled with a joyful feeling of unity with the world and love for it. Do you feel how streams of cosmic energy rushed through your fingertips, hands, head and spine? Lowering our hands, we exhale, mentally directing this energy further down to the very feet. Then we inhale again, raising our hands and imagining not ordinary air, but vital energy.

The above exercise is an example of a spiritual auto-training that can be practiced twice a day: in the morning to "charge" for the whole day and in the evening to relieve fatigue. In the evening, the exercise can be performed lying down, completing it with complete relaxation of the whole body.

In addition, there are exercises to correct the posture itself, which can be performed at home.

When straightening the spine, do not overdo it - do not smooth out all its natural lateral curves.

In creating posture, not only the back is involved, but also the shoulders, buttocks, arms, stomach and legs - in a word, the whole body. Therefore, exercises for straightening the spine should affect almost all muscle groups.

Posture Tests

Do two tests before starting:

Scoliosis test:

Stand up straight with your hands down. About such signs speak:

1. One shoulder higher than the other
2. Hands that visually appear to be of different lengths
3. Curved line of the spine on the back
4. Costal and scapular humps
5. Hollows on the chest

In this case, you need physiotherapy exercises, which should be prescribed by an experienced vertebrologist, and you need to conduct it, at least the first test exercises, not at home, but in a clinic

Side bend and posture test:

• Stand with your back against the wall so that the back of your head, shoulder blades, buttocks and calves touch your back. This posture corresponds to the correct posture
• If there is no contact at some point, then it is this muscle group responsible for this point that must be developed.
• Try to move away from the wall while maintaining this posture. If it requires a lot of muscle tension and is difficult, then your muscles have weakened: you are too often in a relaxed position

Unlike scoliosis, lateral posture can be corrected at any age, all you need is perseverance.

Exercises for the spine at home

1. Having brought the gymnastic stick behind the back at the level of the shoulder blades, holding hands on its ends, we turn the body to the left and right as far as possible with each turn (only 10 - 15 in each direction)
2. We try to lower the stick wound behind the head along the back as low as possible. If it's hard, make the grip wider. We perform 10 times
3. Isometric exercise - without movement, but with effort: we are trying to move the wall, as it were, resting on it with our hands
4. Resting your hands on the table, bend your elbows at 90 °. Raise each leg alternately so that, together with the body, it is parallel to the floor, holding this position for several seconds, Repeat 10 times for each leg
5. Raising arms with dumbbells alternately above your head and in front of you: we combine the rise with inhalation. We start with 10 times and a small weight of 0.5 kg, then gradually increase the weight, bringing the number of repetitions to 30 times.
6. Resting with straight arms and toes on the floor, we stretch the body into a “string”, straining the muscles of the abdomen, buttocks and legs. We hold the position for as long as we can
7. For posture training, carrying a book on your head is very useful. Try to walk with her around the room, kneel down, climb onto a chair - so that the book does not fall

And more - exercises for straightening the spine in this video:

The most common disease of the skeletal system of our body is the curvature of the spine. This disease can not only be inherited from blood relatives, but also acquired during life. Curvature of the spine, or scoliosis, progresses quite quickly, so you should not delay treatment, otherwise it can lead to problems with internal organs.

Curvature of the spine can be recognized by a number of signs. For example, if one shoulder is higher and the other lower, this indicates a disease of the musculoskeletal system. In addition, the protrusion of one corner of the scapula speaks of scoliosis of the spine. If you notice these defects in yourself, contact a specialist immediately. The surgeon will conduct the necessary diagnostics. In order to determine the severity of the disease, an x-ray is required, according to the results of which the doctor will be able to tell how to straighten the spine. With scoliosis, as a rule, curvature in any direction and in different muscle sections is possible. With the development of this disease, the spine loses its flexibility and is difficult to tolerate even light loads. Internal tension in the disks begins to grow, pathological processes develop.

Those who are interested in how to straighten the spine should know that it is impossible to cure the curvature with simple physical exercises. And this is natural. Then how to treat curvature of the spine? First of all, it is necessary to do physiotherapy exercises and choose sparing living conditions. Usually, experts advise sitting less, doing a series of exercises at home. Some doctors advise resorting to wearing a special medical corset. The most effective way of treatment is to create conditions in which the spine will be in anti-bending. It must be remembered that with scoliosis, we always take the position that will be comfortable in the first place for the disease. At the moment, there are special poses, being in which you can cure the curvature. But you should not think about how to stretch the spine at home, because only a specialist should deal with this issue.

Preventive measures

In order not to become a hostage of this disease, you must constantly monitor your health. It is much easier to prevent a curvature of the spine than to try to solve the problem called "How to straighten the spine" later. A prerequisite, which is included in the prevention of the disease, is control over your posture. As a rule, people do not think about how they sit at home, at work or at school.

Often the way it is convenient, while the posture is in a twisted state, and this is fundamentally wrong. Always watch your posture. Every day, the body should be exposed to physical exercise, whether it's morning exercises or going to the gym. It is strictly forbidden to lead a sedentary lifestyle. For office work, it is recommended to do exercises every 2-3 hours. In addition to exercise, you need to watch your diet. If there is a lack of calcium in the spine, the muscles can easily twist it. Make sure to always include foods rich in this trace element in your diet. These simple tips from experts will help you stay healthy for many years, keep yourself in good shape and forget about the question of how to straighten your spine forever.

The curvature of the spine leads to the fact that the internal organs are displaced, and their functions are impaired. Whether it is possible to straighten the spine, the doctor decides (it all depends on the specific situation), but in mild cases, the problem can be completely solved with regular home workouts.

How to straighten the spine: treatment features

With severe scoliosis, you should definitely contact a chiropractor. It is recommended to visit special centers where they treat the spine. There you can work out on special simulators that allow you to strengthen the spinal muscles and stretch the spinal column.

You can straighten the spine at home by regularly performing therapeutic exercises

Straighten the spine allow swimming and pulling up on the horizontal bar. These exercises are great for strengthening muscles.

For the speedy straightening of the spine, it is important to consider in which direction it is curved in order to provide it with a “counter-bending”. If the curvature is to the right, you should sleep on your left side and try to strengthen the muscles on your back on the left.

If the scoliosis is left-sided, with a long sitting position, a book should be placed under the right buttock or the left leg under the right. In a standing position, it is better to lean on the right leg, bending the left at the knee.

How to straighten the spine at home?

At home, you can perform therapeutic exercises, which allows you to strengthen the spinal muscles and keep the spine straight. It can include the following exercises:

1. Stand in front of a support, it can serve as a wall. Alternately press the hands on the support. Do this for 3 seconds, then take a break of 1 second. Run 10 times. You need to do at least 5 sets per day.
2. Lie on your side, stretch your right arm forward, bend your right leg. Lean forward with the body, and take the straightened leg back. Run 5 times with each leg.
3. Lying on your stomach, reach forward with your hands. Arch your back until a slight muscle contraction appears. Lower your back down, touching the floor with your chest. Do 5 times.

The spinal column is the main part of the human axial skeleton. It cannot be represented in a flat plane, since it has four physiological bends (side view). However, there are also pathological curvatures (hyperlordosis, hyperkyphosis, scoliosis). The patient, having heard a “verdict” from the doctor, often panics and will probably be interested in how to straighten the spine?

Many people think that the spine is straight, and any curvature is already a pathology. Actually it is not.

The spine of an adult has physiological arches - two unexpressed deflections forward in the cervical and lumbar regions and two backwards, in the thoracic and sacral regions. Babies have only a few curves.

After birth, children have only the thoracic and lumbar arches. The cervical region is formed from the moment when the child begins to hold the head (3-4 months of life), and the lumbar region - when the baby already knows how to sit confidently (6-8 months).

Physiological curves play a big role. They help maintain an even posture, and also soften the load when jumping, running, lifting weights. In addition, the bends perform a shock-absorbing function, protecting the spine from shock, displacement, fracture and stretching.

What is pathological curvature?

The formation of the spine continues throughout life and, unfortunately, often the curves become excessively pronounced.

In medicine, this is called a curvature of the spine, which can be diagnosed as:

1. Lordosis. This is when the curvature comes forward. May occur in the lumbar and cervical region. The patient has a bulge of the abdomen, the neck is brought forward, the chest is flattened.
2. Kyphosis. The ridge in the thoracic and sacral regions has a pronounced backward bend. If you look at the patient from the side, you can visually note the hunchback, the shoulders are lowered down, the arms are in front of the body, the buttocks are protruded back.
3. Scoliosis. This is a lateral curvature. What does a straight spine look like when viewed from the back? It should be perfectly even, without any deviations to the right or left.

The curvature of any department changes the entire geometry of the construction of the spinal column. Therefore, pathologies are often combined, for example, "kyphoscoliosis", "S-shaped scoliosis", etc. are diagnosed.

Modern methods that will make the spine straighten

As they say, there are no healthy people, there are “underexamined” patients. This expression can be safely applied when it comes to correct posture. Unfortunately, many people believe that their back is straight and they have nothing to worry about. Therefore, they are often surprised when a doctor makes a disappointing diagnosis for them and “assigns”, moreover, far from the first degree.

A curved spine is detected not only in adults, in whom degenerative-dystrophic disorders of the ridge and intervertebral discs are already in full swing. With diagnoses of "hyperlordosis", "hyperkyphosis" or "scoliosis" teenagers and kids often face.

All these pathologies tend to progress, so you need to start therapy as early as possible, otherwise then the treatment and correction methods will be quite tough (meaning surgery). In this article, we will describe the most effective recommendations for back alignment, as well as briefly review the options for surgical intervention.

We also invite you to take a look at the diagram.

Gymnastics

It is recommended that physiotherapy exercises take place on the basis of medical institutions, rehabilitation or sanatorium centers. The fact is that each patient must be individually offered a set of exercises, taking into account the type of curvature, the angle of deviation, the severity of the pathology, age and the presence of concomitant diseases of the internal organs.

In addition to undergoing physiotherapy exercises, it is necessary to perform absolutely harmless exercises at home, which are aimed at stretching and strengthening the back muscles. The mobilization of the internal forces of the body will "work" even if the patient makes a minimum of effort - just 15-20 minutes of daily gymnastics will not only help prevent the progression of the pathology, but also straighten the spine.

Strengthening the muscles of the back, gymnastics at home (instruction for beginners):

1. For this exercise you will need a gymnastic stick. We start it behind the back, at the level of the shoulder blades. Straighten your arms and clasp its ends with your palms. We make not sharp turns to the right and left, while trying to deploy the body as far as possible.
2. Legs shoulder width apart. With straight arms, take a gymnastic stick, lift it up and bring it as far as possible behind your back. Then up again. If you feel backaches in the back, then do not lower the stick to the end. Do ten times.
3. The position is the same, lean forward slightly, hold the stick, holding it with bent arms, throw it behind the back of the head. Maximum bend the cervical, thoracic and lumbar. Next, pull the stick forward and lift it up. Repeat five times.
4. Stand exactly near the wall without a plinth, pressing tightly on the heels, buttocks, shoulder blades and back of the head. Pull the stomach in so that the lumbar region is as level as possible and touches the vertical surface. Lower your hands down, open your palms. Now the hands should be gradually raised up. At the same time, make sure that the starting position is not disturbed: all points are firmly pressed against the wall, and the stomach is pulled in. In the early days, the exercise may seem difficult. Do 15-20 times.
5. Stand with your back to the wall at a distance of 20-25 cm. Press the back of the head and shoulder blades firmly against the vertical plane. Then gradually lower yourself down, as if sitting on a chair. Hold this position for ten seconds and then slowly return to the PI. The task is not in the speed of movement, but in not tearing your back off the wall. Do six of these exercises.
6. Rolls on the back. Sit on the floor, bring your legs to the body, wrap your arms around them. Taking a deep breath, slowly roll back, then return to the starting position. With the help of this exercise, blood circulation in the spine area will improve and its mobility will be restored. Rolling will help compensate for hyperlordosis.
7. Sit on the floor, legs closed, extended forward. The arms are bent at the elbow, the fists are clenched. The exercise is called "walking on the priest." Try not to bend your legs at the knees, make sure your posture is correct.

Many patients often ask the question, how to straighten the spine in the lower back and do nothing at the same time?

There is a little secret. Roll up the towel and lie on the side with the smoothest angle. This will help lift the lower back and, thus, return the curved spine to the physiological position.

How to straighten it while sitting (for example, at a computer)? You can put a towel under the buttock of the same side. The correctness of the "exercise" is easy to check. It is enough to look at yourself in the mirror from the back: if the method “works”, then the ridge line will be even.

However, patients also ask how to straighten the cervical spine? Here, unfortunately, there are no secrets “for the lazy”. But there is a very simple exercise - this is carrying a book on your head. Such a straightening of the cervical region is perfectly “combined” with household chores and relaxation: washing dishes, cleaning, watching TV, talking on the phone, etc.

Wearing a corset

There are special orthopedic corsets that are widely used as an adjunct treatment for a curved back. At the same time, the patient should be informed that such a device will only slow down the development of the pathology, but, unfortunately, it will not be able to perfectly align the spine.

How to straighten the spine with a corset, and what orthopedic structures are (table):

At the beginning of wearing a corset design, the patient will feel uncomfortable, but do not despair - it will take only a few weeks to get used to the device.

Will the horizontal bar help in the fight against a crooked back?

The horizontal bar (or, as doctors jokingly call it “spinal straightener”) is considered the most affordable simulator, which is installed in almost every yard. If desired, it can be mounted at home - it will not take much effort, but daily workouts in any weather will be provided (if the patient is not too lazy to perform them). Is it possible to straighten the spine with simple exercises on the crossbar?

You can pull up and hang only after a preliminary consultation with a specialist. After all, there are a number of medical contraindications that prohibit straightening the spine on the horizontal bar. These include asymmetric muscle tension, disc herniation, osteochondrosis.

If the doctor has allowed, then go ahead! There are many exercises on the crossbar, with which you can achieve straightening of the spinal column.

The horizontal bar (if you do the usual hanging and pull-ups) helps to align, stretch and unload the ridge. In addition, such exercises are also useful in preventing the development of scoliosis, lordosis or kyphosis, so they should be done starting from childhood (see photo).

Also, classes on the horizontal bar contribute to:

• strengthening deep back muscles(needed to support intervertebral discs);
• active development of the muscles of the upper limbs;
• strengthening the press(abdominal muscles are also involved in supporting the spinal column);
• improving the function of internal organs, increasing vitality.

Therapeutic techniques will be effective only if the patient adheres to certain rules. The horizontal bar is no exception. In no case should you make sudden movements and jerks, as this can injure the spine, muscles, ligaments and internal organs.

While hanging or pulling up, you should firmly hold on to the bar, while the thumb should be on the bottom. To avoid blisters and abrasions on the palms, it is recommended to use special training gloves.

For more information on barbell training, watch the video in this article.

Operation

Surgical intervention - today it is perhaps the only method of treating scoliosis, lordosis or kyphosis of the third or fourth degree. Spine straightening surgeries will help not only eliminate cosmetic defects, but also relieve regular back pain.

Surgical planned correction is prescribed in cases where conservative methods of treatment have not brought the desired effect, and the pathology, meanwhile, continues to progress. Sometimes even emergency operations are performed when the patient's life is in danger.

As a rule, surgical intervention is performed after the age of 18, after waiting for the final growth of the spinal column. If the operation is urgently needed by a child or teenager, then in this case a temporary fixing structure is installed.

Interesting to know! As a rule, many patients want to read reviews about the surgical intervention, so the forums are often searched for those who have undergone spinal alignment surgery. Often, various nonsense is written on the Internet, so we advise you to listen to the opinion of your doctor and read less horrifying stories.

Modern operations are carried out using specialized equipment. Video monitoring systems allow you to control the entire process of surgical intervention in real time. This allows you to prevent damage to the spinal cord and nerves in a timely manner.

It is also worth noting that some clinics are widely implementing the autotransfusion system. It allows, upon completion of the operation, to compensate the patient for up to 90% of the blood. Thanks to autotransfusion, high blood loss can be avoided.

Today, in the CIS countries, braces are most often installed on the spine. After such an operation, the patient cannot bend (in order to reach the floor, one has to squat down). To avoid such a "disability", some clinics offer the use of flexible intravertebral fixators. They are implanted fairly quickly, minimizing the risk of spinal cord injury.

In developed countries, low-traumatic methods of straightening the spinal column are widely practiced, which are performed using endoscopic systems, without an incision on the entire back. These include spinal fusion (Spinal Fusion). The technique consists in fusing several vertebrae using a bone graft, which is obtained from the thigh (bone plates can be used both by the patient and the donor).

Osteoplastic material is also widely used - it is a synthetic implant, which alone or in combination with other means contributes to bone formation. The average price of such an operation varies from 2 to 10 thousand dollars.

To fix the ridge, special metal pins are used. There are several methods for their installation (the method of Harrington, Cottrell-Dubousse, Luke, Zilke). The purpose of the operation is to correctly position the spinal axis, limit displacement and fix the vertebrae. After surgery, it is recommended to wear a corset for a long time.

It is practically impossible to align the ridge without medical assistance, and sometimes independent “appointments” can even provoke the progression of the pathology. To avoid negative consequences, you should consult a doctor in a timely manner to discuss with him which methods of straightening the spine will be effective in your case.

Violations of posture can be called a feature of modern society. During routine medical examinations, doctors record their presence even in children attending kindergarten. In schoolchildren, the percentage of posture pathologies is even higher, and among the adult population, not only curvature itself is diagnosed, but also their consequences - chronic diseases of the spine.

It is hardly advisable to talk about the causes of the occurrence, they are known: low mobility, improper load distribution, many hours of sitting at the computer and passion for other benefits of civilization. It is more important to learn how to straighten the spine, and come to grips with it. Right at home.

There are no pills that straighten your posture, injections - too, maybe going to the doctor is not mandatory? The doctor will not control how you distribute the load, perform therapeutic exercises, and watch your posture. Still, you should not cancel a visit to the doctor, because only he will be able to accurately determine the type of posture disorder, its degree and choose an individual rehabilitation program for you.

1. Orthopedist;
2. Neurologist;
3. Vertebrologist;
4. Chiropractor;
5. Kinesiotherapist;
6. Physiotherapist;
7. Physiotherapist.

The list is sufficient, and you should specifically decide on the choice. It is optimal to be the first to make an appointment with an orthopedist or a neurologist - these specialists will refer you for an examination, diagnose the pathology and determine further tactics of behavior.

In a regular clinic, you will receive a referral to an exercise therapy room, where they will show you special exercises that you can do at home. Based on the data of the X-ray examination, the doctor will be able to answer the question of whether it is possible to straighten your spine or only partially correct the violation of posture.

It is physiologically determined that the growth of the spine ends at the age of 25. Therefore, any violations of posture are successfully corrected before this age. If a patient asks if it is possible to straighten the spine at 30, the answer is likely to be no.

However, by exercising regularly, you can significantly strengthen the muscular corset, which is important for maintaining posture. With regular exercise, the muscle that straightens the spine is in good shape, maintaining the spinal column in the correct position.

Main types of violations

Posture disorders occur in any part of the spine. The leader in the number of pathologies is the thoracic region, here the phenomena of scoliosis (lateral curvature) are most often noted. A less characteristic pathology is pathological kyphosis.

In the cervical and lumbar regions, changes in physiological lordosis can be observed - flattening, pathological deflection. The phenomena of scoliosis in these departments also occur, but not as often as in the thoracic vertebrae.

The cervical region deserves special attention. If a violation is observed in this area, it should never be treated independently. Along the cervical vertebrae, the main vessels and nerves pass, providing nutrition and blood supply to the brain, with inept manipulations of home-grown massage therapists and too active loads, changes in the cervical region are fraught with neurological diseases.
Now let's move on to practical methods.

Straightening the back with scoliosis

Scoliosis is the most common type of curvature of the spine. In this case, the bulges and bends are directed to the sides. Treating scoliosis is a difficult task, especially in adults. After all, in children, the bones and joints are more elastic than in adults. But you should not despair: regular exercises will help everyone, the main thing is to stock up on patience and perseverance.

Creating a "counter-bend"

How to straighten the spine with scoliosis? First of all, you need to find out in which direction the bulge of the bend is directed - to the right or to the left. Proceeding from this, one must remember about the disease and, whenever possible, create a “counter-bend”.

Expert opinion

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• Decide how to sleep to straighten your spine. With right-sided curvature, you need to sleep on the left side, with left-sided - on the right.
• do exercises to strengthen mainly the muscles of the half of the back, opposite to the angle of curvature;
• when sitting for a long time under the buttock on the healthy side, put a book or put your foot from the healthy side to the other;
• when walking, lean more on the leg on the healthy side.

Surely you know that there are methods of spinal traction. They are performed by different methods - lying on the floor, with the help of hanging on the horizontal bar. But let us remind you that before you straighten the spine on the horizontal bar, you must at least undergo an x-ray. Among the pathologies of the back, there are those in which stretching on the horizontal bar is contraindicated (hernia, for example).

Gymnastics for the spine

Therapeutic gymnastics allows you to strengthen the back muscles, which hold the spinal column, and helps to get rid of scoliosis.

Wall exercise

In a standing position, alternately press on a vertical fixed support (for example, a wall or a cabinet). This exercise tones the muscles on the side of the support. The duration of each reception is 3 seconds. Rest - 1 second. Repeat 10 times. Do at least 5 sets per day.


Here are 2 more exercises that straighten the spine:

Lying on your side, stretch your arm forward and bend your lower leg. Then the torso should be tilted forward, and the upper straightened leg should be taken back. To make the exercise more effective, you can attach a load to a straight leg. Repeat 5 times.

Exercise lying on the stomach

• Lie face down on your stomach.
• Stretch your arms forward.
• Arch your back until you feel a slight contraction of the muscles (the neck should not be arched too much).
• Lower yourself down, touching the floor with your chest.

Exercise 2

Lie on your stomach, putting a book in front (thickness - 3-5 cm), on it - palms folded one on top of the other, and on top - the chin. Relax as much as possible, spread your elbows. Stay in this position for 5-10 minutes (total time per day - 30 minutes). This posture allows you to normalize the fit of the head.

Exercise 3

Stand up, clasp your hands behind your back. Tighten them as much as possible, bringing your elbows together. Take your shoulders and head back, and bend your chest forward (but not your stomach). Fix yourself in this position for 1-2 seconds, relax, unhook your hands and pull in your stomach a little. Repeat 2 times per hour.