There are a lot of varieties of spinal deformity, as well as the reasons for the origin of this unaesthetic problem, but most often girls suffer from one of the forms of kyphosis - a curvature of the thoracic spine, facing backwards. In this area, the muscular skeleton of the female body is poorly developed and therefore the pathological bending of the axial part of the skeleton is observed in as many as 60% of women. Is it possible to identify the problem at home and how to stop a girl from slouching? More on this later.
Slouching is the main enemy of girls
As a rule, a person begins to slouch during accelerated growth during puberty, and if measures are not taken in a timely manner by parents to improve the situation, the bad manner of sitting and walking hunched over passes into adulthood. The negative reflection of this habit can be observed, first of all, in the deterioration of the external data of a young person, and a little later - in the shaken state of her he alth.
Factors contributing todamage to the girl's posture:
- poor physical development;
- too loose or uneven bed surface;
- the habit of carrying weights in only one hand or in front of you (“in an armful”);
- frequent stress;
- wearing high heels;
- sedentary work.
Orthopedists have revealed an interesting fact - by correcting posture, a person becomes up to 5 centimeters taller, that is, it is considered scientifically proven that the ailment under study by default takes away a rather significant growth rate from its "carrier". How to stop a girl from slouching?
How to understand that there is a problem
The first signs of a violation of posture will be: a feeling of ache in the cervical region and lower back by the end of the day, persistent headache and shortness of breath. If these symptoms appear regularly, an initial diagnosis should be carried out, which will indicate how true the assumptions about the existence of the pathology are:
- you need to stand with your back to the surface of the wall so that the back of the head, shoulder blades and extreme protruding points of the buttocks touch the wall, and the heels of even legs are at a distance of the index finger from the wall;
- now you need to ask the assistant to run his hand along the space between the back and the wall in the area from the shoulder blades to the buttocks.
With correct posture, the hand should completely fill the empty space and draw it without tension, but not too loosely. If there is a lot of space between the arm and the wall, then there is an excessive protrusion of the pelvis andstomach - you can try to fix this by tightening the abdominal muscles and “pulling” your back closer to the wall. These sensations should be remembered and try to remind your body of them more often. If the hand of the assistant during the test is tightly clenched between the back of the diagnosed person and the wall, then this already indicates a strong stoop that requires correction.
Keep your back right
How to sit without slouching if you have to spend most of the day at a table or desk? It is very important that the chair or chair, on which the girl is forced to spend a lot of time, matches her height and has a curved back corresponding to the anatomical curvature of the human spine. Unfortunately, not in all offices and almost nowhere in educational institutions such conditions are not observed, so the girl must regulate her position herself in order to unload the spinal column from excessive load.
How to keep your posture while sitting:
- shoulders should be freely thrown back so that the chest is constantly slightly pushed forward and raised;
- the back of the head should be kept in line with the gluteal muscles, that is, with the head tilted back a little;
- back tension in the area of the shoulder blades or pain in the cervical spine will indicate an unevenly distributed load on the back;
- The center of your computer screen should be at eye level or slightly lower (at chin level).
To facilitate the task, it is possible to artificially improve the orthopedic qualities of an uncomfortablehard chair. To do this, you need to take a small pillow, a towel rolled up with a roller or a folded jacket (if it happens in the office) and put them against the back of the chair behind the lower back.
But for a serious correction with an existing violation of posture, you will need to perform a series of special exercises from stoop daily. More about them.
Turns
This exercise for a flat back can be the first exercise immediately after the obligatory stretch or warm-up. To complete it, you will need a lightweight barbell or a round wooden stick.
Exercise technique:
- stand up with a flat back, legs slightly more than shoulder width apart;
- take the stick in a medium swing, laying it over the shoulders so that it rests on the lower part of the neck;
- now, looking straight ahead, you need to dynamically and at a restrained pace make turns of the upper body to the right and left;
- when moving, you should focus on the work of the muscles of the shoulder girdle and on the immobility of the pelvis and legs.
In total, 15-20 turns are done in each direction, in 3-4 sets. There are 30-second pauses between sets of exercises.
Mahi stick
The next exercise is started in the same starting position, but the stick is already held straight in front of you, placing it parallel to the floor and holding it with a wide grip.
Algorithm of actions:
- with a straight back, holding a stick with outstretched arms at chest level, do 3deep inhalation and exhalation;
- on the 4th inhalation, with effort, straining the muscles of the forearms, raise the stick above your head and bring it further behind your back, as far as possible;
- when the voltage reaches its highest point, just as slowly the stick returns to its original position.
This exercise, in order for the girl to stop slouching, like the previous one, should be performed at least 15 times, in 3-4 sets.
Asterisk
In the question of how to stop slouching a girl, the Asterisk exercise is of key importance. It is better to perform it in the middle of the complex, when all the muscles are already well warmed up.
Sequence of actions:
- lie down on the floor on your stomach, legs slightly apart, arms extended forward and spread shoulder-width apart;
- at the expense of "one", you should strain all the muscles to the maximum and, as if overcoming the force of gravity, slowly lift up all the straight limbs at the same time;
- on the count of "two" the position is held for at least 7 seconds;
- on the count of three, you can smoothly lower your arms and legs to the floor and relax.
This is a difficult exercise and should be started with 5 reps for 2 sets. Gradually, the number of repetitions is increased to 15, and the number of approaches remains the same.
Wall
This exercise can complete the posture correction complex.
Technique:
- you need to stand with your back to the wall so that only the back of the head, shoulder blades,buttocks and protruding muscles below the knee;
- palms should be turned to the hips, look straight ahead;
- without losing the respiratory rhythm, you slowly need to start turning the palms of the hands outward until the muscles of the wrists are given maximum tension, while the body will also begin to move forward slightly;
- holding the position of tense arms for 5 seconds, return the palms to their original position, take a short break and repeat everything.
This task is done slowly, in 4 sets of 7-10 reps each.
Tips for every day
How to stop a girl from slouching? Every day, the human spine is subjected to loads that could easily have been avoided by following the simple recommendations of orthopedic doctors:
- If you have to carry heavy loads, the load must be distributed equally, in two bags, or put everything in a backpack with two straps.
- Wrong position in a dream determines the uncomfortable state of the back throughout the day. The habit of sleeping on the stomach leads to an overstrain of the abdominal muscles, and sleeping on the side increases the tension of the latissimus dorsi muscle located above the buttocks. During sleep, it is better to take a flat position upside down, and put a foam roller or rolled up bath towel under the neck.
- When sedentary work or the habit of sitting at the computer at home, you need to keep track of the time and do a little warm-up every 25-30 minutes in the form of pull-ups while standing, rotating the upper torso left and right, a couple of bends.
The now trendy plank exercise with 20-30 seconds of standing on the elbows is a great option for home stretching, but you can do it only if there is no pain at the moment of greatest tension.
Conclusion
Almost all the nerve endings of the human body are connected to the system of the axial part of the skeleton. Violations in the work of this most important apparatus entail a failure of the functionality of the organs of the digestive tract, heart muscle, respiratory organs and vision. For women, the situation with kyphosis is further complicated by the deterioration of the functions of all reproductive organs, which affects the regularity of the monthly cycle and the possibility of getting pregnant.
If the above exercises and recommendations do not contradict the appointment of an orthopedist, then they must be performed daily. In addition, in order to learn how to walk straight, without slouching, as a girl should, you can use the "grandmother's" method of forming an ideal posture - place a hardcover book on the top of your head and move around the house doing all the usual things. Over time, the habit of feeling an invisible balancer on the head will be developed, and the gait will become more feminine, and the back will be perfectly even.
