Effective exercises for posture at home

In recent years, most people have sedentary work: in the office, on the computer. Not to mention the students of schools and universities. The problem with the spine is not only reflected in the appearance of the person as having a hunched posture, but also on the internal organs and body systems.

The problem concerns not only adults but also children. Many neglectful parents do not realize that the child spoil your health, sitting out for hours in front of a computer screen or TV. Only an active lifestyle and sports, or even exercise can strengthen back muscles and prepare for school.

This article presents a series of exercises for posture, home helps to strengthen the necessary muscles of the back and shoulder girdle, holding such an important body such as the spine. First, let's look at the causes of violations of posture in humans.

The problems with the spine

The causes of poor posture are quite a few. It may be hereditary diseases and various traumas. The load on the back and the spine occurs in people who are overweight. Uncomfortable bed gradually promotes bending of the back.

Constant wearing a heavy bag on one shoulder and sedentary work contributed to the fact that the structure of the body takes a distorted shape. Women wearing all the time heeled shoes, with time also experience pain in the spine.

Most often suffer from postural problems in childhood. bone growth is rapid and flexible back muscles have the ability to quickly deform. If time does not take health problems would arise not only from the back, but also with other bodies, will begin headaches.

Identification of faulty posture

To check whether there are any problems with the spine, it is necessary to pass such a test:

- become a back-to-flat wall;

- place the legs and feet together and heels pressed not to the plinth, and a flat surface; - the head should touch the wall, too.

It needs the help of a family member. We need someone to put his hand between the wall and the loin. The hand should be held quietly in the hollow. This is verified by bending back.

But the curvature can be left or right. To see if you have a lateral curvature, it is necessary to undress, bare back, become straight, put your hands down at your sides. When looking at the back of the back spine should look like a smooth line, and clavicle at the same level. Then no problems with posture. If you see a violation, it is quite possible to correct by performing daily exercises for posture at home.

Helpful Hints

1. Start each session with the necessary warm-up muscles. This restorative workout for all muscle groups.

2. Do not give a greater load on the first training session, you need to act gradually, each time increasing the number of sets and the number of times of execution of one or other exercises to improve posture at home.

3. conducts classes no earlier than one hour after eating.

4. Pressures on certain muscle groups should be given alternately to change the range of a day, giving the rest the tired body parts.

5. If a person has problems with the spine and has broken posture, before drawing up a complex of exercises for a flat posture at home should consult a doctor or coach gymnastics. They will help to select the appropriate setting, which will help deal with the problem for you.

6. Be prepared for the fact that you will need long-term rehabilitation. Correction of posture - is not a matter of one day, so you need to mentally prepare yourself, it would be difficult for a long time, but the result is worth it. Spine Health - is the health of the whole body.

Exercise "Boat"

Take the starting position. For this exercise you need to lie on your back and pull your hands forward. While breathing, you need to simultaneously raise the front and back of the body. The legs should be together and hands - in parallel with each other. The body takes the form of boats, so exercise and takes its name. On the exhale, you need to take back to the starting position, relax the muscles and repeat it again after a short break.

When this exercise will start well prepared, it is possible to vary, rocking back and forth, alternately touching the floor hands, the feet.

push-ups

Often, a set of exercises for beautiful posture at home are advised to start with the first push-ups from the floor. Starting position: to focus on the toes and the palms of the hands, back straight, fingers facing forward. On an exhalation to bend your elbows to move downward. On the inhale - to rise to the starting position.

Running push-ups in several stages. A series of multiple presses to be replaced by a break. Then you can make a different approach. This is a useful exercise not only develops the muscles of the back and shoulder area, but also strengthen the abs and arm muscles.

Complications of this type of multiple exercises. Starting from the push-ups on one hand and the ending push-ups on the fingers. Can be another leg bent at the knee and lift the leg to a certain height.

Exercise "Crossroads"

The name of this posture for the exercises at home comes from the alternation of the lifting arm and the opposite leg. For the adoption of the initial position to become on all fours. Back straight, hands placed at shoulder level. On the inhale you must pull your right hand forward parallel to the body and raise approximately the same height as the opposite leg. Stay in this position for about 5 seconds, then take an initial position.

Then repeat the same with the left hand and right foot. Head all the time is on par with the body. It does not need to raise. This exercise is to straighten posture at home is not only good stretches the muscles of the back and legs, but also helps to develop the ability to balance.

Over time, you can complicate the option exercise: after rack with raised hand and foot can be made between the elbow and the knee by bending limbs. This helps stretch the muscles in the opposite direction and increases their elasticity.

Exercise "Squeezing lying"

This is a good exercise strengthens the muscles of the neck, back, abdomen. For the adoption of the initial position is necessary to lie down on a flat surface on the back. Dilute hand in hand and lay them over the head to the castle. Feet first can be a little bend in your knees. On the exhale, it is necessary to raise his head together with the upper part of the body. A little delay in this position and slowly descend, take a breath.

perform this exercise several series, with each approach, increasing the number of lifts. Start with 5 times and bring it to 15. To carry out such an exercise should be a day to rest his body.

Gradually, you can increase the load carrying rise to a sitting position or tilting arms forward with a view to reach the toes.

Exercise "Camel" or "Cat"

This exercise is very popular, even among the yoga exercise system. The name of this exercise for posture, performed at home, got on the type of animal behavior. Cat after sleep loves so stretch, arching his back. In foreign sources such exercise called Camel, which translates as camel. Probably called him by referring to the hump of this "ship of the desert". Exercise simple, love him to perform even the children.

First you need to take the following initial position: stand on knees, palms facing forward, feet are parallel to each other. Arching her back down, his head must be raised as high as possible. Conversely, when the back wheel is bent upward, the head descends deep down.

During the execution of this movement involves the muscles of the back, shoulders, neck and abdomen. Improving brain blood circulation.

Exercise "Plank"

One of the most popular exercises for posture straightening at home is considered a "Plank". This seemingly simple static exercise is actually very difficult to perform. Professionals can be in this position up to 20 minutes. The main burden falls on the muscles of the back, press the neck. Voltage newcomers experiencing enormous, so it is performed with a gradual increase in load. You can pinpoint the time, every time a little longer to perform the rack.

Important in this position - this is the correct location of the hands, feet and body. Initially, training is better to have someone from the monitor the compliance with the smooth lines of the body placement. Hands parallel leg-ups on his toes, his head level with the body. It is not necessary to raise the buttocks. If the room has a large mirror, you can become a side to him, and independently verify the correctness of posture. You need to breathe calmly and smoothly. You can make several approaches at regular intervals.

Lifting the pelvis or "Polumostik"

Introducing yet another exercise for posture at home. Picture shows how to properly bend back during such polumostika. The starting position for this job - lying on his back, arms down at your sides, legs bent at the knees. During inhalation, you need as high as possible to lift the buttocks and back. First, you need to exercise to perform dynamic movements up and down. Later, you can go to the static version.

In this case, you need to raise the pelvis and hold it as long as possible without dropping. Hands can be folded fingers to the castle for a better stop. You need to breathe calmly. During such exercises for posture back home satisfied, the load falls on the abdominal muscles, back, shoulders, neck and hips. It runs almost the entire body.

The exercises with a heavy ball

Gradually increasing the load, you can use the exercises with additional objects such as dumbbells or a medical emergency the ball. You can start with simple exercises to correct posture at home.

1. Toss the ball up and catch it with both hands.

2. Tilt down with the ball, put it on the floor, stand up straight, hands on his belt. Lean again and lift the ball high in the direct hands above his head.

3. The next activity is to work the upper back. Consider carefully the photo below. Picking up the ball up, arms stretched straight, feet shoulder width apart. On the exhale, performed sitting with hands by turning the ball to the left.

Then again assumed its original position, after which the slope is done in the other direction. During the squat knees looking straight, heels touching the floor. Lift the foot is not necessary. Watch your posture, the back should be straight.

4. Become smoothly, with both hands raised above his head the ball. On the exhale, with all the forces we need to throw the ball on the floor. Lift the ball after a rebound as up. So you need to do 10-15 times. Then a short break and repeat the exercise again.

Jobs with weights

Exercises for posture straight at home, you can perform with the dumbbells. A small load will not hurt after a set of simple exercises. Dumbbells to start taking small, 2 kg. You should begin with exercises for flexion and extension arms, lifting arms up to the turn of the torso. These exercises can be performed even while sitting on a chair.

Using dumbbells in the performance of the above exercise - where appropriate.

An interesting and useful exercise with the data objects - is breeding with dumbbells in hand hand. Starting position: feet shoulder width apart, knees slightly bent, hands with dumbbells are lowered, torso parallel to the floor omitted. Standing in this position, it is necessary to dissolve the hands slowly to the sides so that they are on the same line. Then slowly lower the arms down to the starting position.

Conclusions

After reading the article, readers familiar with how to straighten your posture at home. Simple exercises, and, in principle, to all the people they knew from childhood. The only thing that needs to be trained in order to achieve visible progress in the acquisition of a beautiful and correct posture - it will power, it is necessary once and for all get rid of laziness inherent in most people with back problems.

Only thanks to the constant work on yourself you can succeed. If you find it hard and difficult to deal with at home, then go to a fitness club or gym and paying occupations, will have a reliable trainer who will constantly stimulate your desire to be healthy and beautiful. But the problem of a bad back, and the ugly posture will still be your concern, but you'll be able to solve it with the coach or not - on their own at home.