In the category Fitness: Aerobics Pump
As already mentioned, the posture is not that tense posture, you are forced to take a child, following the mother shouts: "Come on, straighten now! ". Posture - this is a relaxed posture, which your body takes unconsciously when you are standing.
Atcorrect postureyour spine perfectly straight (except for areas of natural lordosis), chin looks forward line of blades, bending the waist and pelvis edge placed horizontally and symmetrically.
If the questioncorrect postureYou never really worked, then most likely, you will find extra bends and even some distortions.
If you come to the questioncorrect posturescientifically, it is necessary to conduct special tests.
Test 1.Stand up against the wall, touching her heels, calves, buttocks, shoulders and neck. It is clear that the wall should be without a plinth. Your body needs at the same time to move away from the wall in two places - the cervical (cervical lordosis) and lower back (lumbar lordosis) no more than 3 centimeters. If so, then yourposture is correct.
Test 2.Take sartorial meter and measure the distance from the seventh vertebra (the speaker on the neck) to the lower angle of the left scapula. The same distance to the corner of the right scapula must be exactly the same.
Test 3.By using the same meter to find the width of shoulders from the chest. Now attach it to the back - you know the length of the shoulder arc. This figure is taken as 100%. If the width of the shoulder part of the chest is not less than 90% of the shoulder arc, means either normal brachial index.
If you have successfully passed all three tests, then youcorrect posture. Otherwise, you need to seek the advice of a doctor or take some action on their own. To your dismay, leave everything as it is impossible.
The fact thatcorrect posturehelps to maintain the normal functioning of organs and systems of your body, helping to protect yourself from injury and pain due to excessive stress when driving, and more.
Lack Ofcorrect posturethreatened primarily diseases of the spine, joints and muscle pain. Internal organs also suffer from poor posture. The fact is that when you slouch, your ribs pressure on the lower part of the body, internal organs squeeze each other, their functions are broken, and you become ill.
Inability to breathe leads to heart disease and lung pressure on the authorities violate the liver, kidneys, digestive system. Violation of posture can cause even the failure of hormonal balance and toothache, not to mention the pain in the neck and dizziness.
Matters and psychological aspectcorrect posture. Perhaps you have a violation of posture was still in his youth, when you hesitate to its high growth or emerging roundness in the chest area. Now it's time has passed, but a habit hunch remained. And now is not your complexes regulateCorrect postureOn the contrary, your body tells the brain the wrong ideas.
Confident person always hascorrect posture, Proud head carriage, the natural free movement.
What can we do to returncorrect posture? The first is, of course, specialexercises to correct posture. If you are already an adult (ie you are over 21 years), the formation of the spine have already been completed, and you, of course, will be more difficult to change than you are over that age. If you are younger - you are lucky, it is still possible to fix relatively quickly and successfully. But one thing is clear - to correct in any case it is necessary.
First, let's find out which muscles are responsible forcorrect posture. Carry out another test. Stand up straight, lower your arms. Now lift your shoulders up as far as possible. The next movement without dropping, take them back. Then, without giving the shoulders forward, lower them.
What do you feel? First, of course, the tension in the back - weak back muscles barely keep deployed shoulders, and spine straight. Secondly, you are likely to have surprisingly found that the basin has gone far back, and heels parted. To remedy the situation, slightly tighten the press, and you will feel like your pelvis back into place, and the heel are connected together. Take care not to disturb the position of the shoulders, which we achieved in the first part of the test.
Thus, the conclusion:exercises to correct postureshould include the training of the back muscles and the press.
How weak back muscles, you can check if you sit on a chair, straighten your back and pull your hands in front of him. Try to hold this position for half a minute. The faster your body will lead hand from the straight position, the lower back muscles.
Exercises to correct posture
Now that we've all figured out, you can startexercises for proper posture.
1. Sit on the floor near the sofa at a distance to the head and neck freely lay on it. Legs bend at the knees. Relying on foot and straining neck, lift the body up. This exercise will strengthen the muscles of the back, neck, buttocks and press. Since exercise is a difficult one should start with 3-5 reps. Do not get carried away with relying on the neck and the fast pace, otherwise the effect will be small and will not be able to turn his neck for several days.
2. Goodexercise for the correct posture"Cat", it strengthens and stretches the muscles of the back at the same time. Get on your knees, lean on the floor with his hands. Bend the spine, pushing the pelvis forward and straining abdominal muscles. Head lower. Keep voltage 10 seconds. Then lift your head and bend your back backwards, stretching like a cat. Hold for a count of 10. Repeat 8 times.
3. The mainexercise for the correct posturehas always been carrying objects on the head. Stand up straight, chin looks ahead. Put on the head of a book or other object (to start a small pillow come with sand) and walk around the room for a while, trying to keep the thing on his head. Gradually bring this activity to an hour.
4. Lie on the floor on his stomach, arms extended forward. At the same time lift the arms and legs, trying to tear off the floor thoracic. Hold position for 10 seconds. Repeat 8 times.
5. In the same position, lift your head and upper body. Follow hands on weight movement, as if you are floating crawl (Mahi hands alternately), raking the water front to back. Make 8 movements for each hand.
6.Exercises to correct postureshould include training the abdominal muscles. Take a few lifts the body from the supine position (feet can be fixed) or vice versa, raise the legs, lying on his back. For starters, you can do exercises 8, then bring the number to 20.
7.Exercises to correct posture- It not only at home training. Good for the spine swimming (regular, at least 2-3 times a week), running helps to control body position, straining the muscles of the back and the press, ski runs make stronger abdominal muscles, back and legs.
Correct postureAs you understand a thing absolutely necessary. Of course, it is best to pay attention to it as a child. But if the time has already been lost, it does not mean thatexercises to correct posturewill not help you. Simply it will take more time and require more effort. And of course, the main condition - if you decide to engage seriously in the formation ofcorrect posture, Exercise regularly for several months. Only in this way you will get a good result.
Alexander Panyutin
Women's magazine JustLady