It's no secret that not only the external attractiveness of a person, but also the nature of the functioning of his internal organs depends on the correct posture. However, one of the most common he alth problems in today's society is poor posture. What are the reasons for such a disappointing circumstance, and how to eradicate it?
What is posture?
The simplest definition of the presented concept is the usual posture of a laid-back person, depending on such factors as the shape of the spine, the adequacy of physical development (including the muscles of the body), and so on. Undoubtedly, correct posture has a significant aesthetic value, however, its most important advantage is a significant impact on human physiology, namely, to increase its performance, as well as improvethe functioning of the respiratory and circulatory organs.
It is important to note that the aspect under consideration is explored from head to toe. So, with a he althy posture, an absolutely symmetrical arrangement of all parts of the body relative to the spine is observed. As for visual observations, the most informative is the characteristic of the spinal column from absolutely all sides. That is why each person independently has the opportunity to determine the correctness of their own posture by carefully examining themselves in front, behind and in profile.
Prevention of poor posture
Support for he althy posture and, if necessary, its adjustment is carried out through the implementation of complex measures, including:
- rationing sleep and rest;
- eliminate bad habits;
- swimming;
- exercises for correct posture.
It should be noted that most often the presence of the presented defect is observed in children and adolescents, which is why posture correction is primarily aimed at the corresponding part of the population. So, a person's sleeping place is of particular importance. The ideal option in this case is a hard bed. In addition, experts in the medical field recommend sleeping on your back or on your stomach.
Optimal organization of the day is one of the main elements in the prevention of postural disorders. In accordance with this provision, it is important for each person to allocate a certain time for eating, sleeping andstay awake, practice posture exercises, and be active.
It is imperative to give up bad habits, where, first of all, the wrong position of the body at the desk or even on the couch should be attributed. The load on the spinal column is also important, which is why swimming is so welcome.
Main causes of defect
Initially, it should be noted that the causes of curvature of the spine are classified as congenital and acquired. So, the first group includes a violation of adequate intrauterine development, which entails underdevelopment of the vertebrae or the formation of additional ones.
The number of acquired causes is much wider:
- various diseases (rickets, sciatica, tuberculosis and others);
- all kinds of injuries (for example, a fracture of the spine);
- wrong body position due to human physiology (flat feet, unequal leg length, myopia, and so on).
In today's world there is a trend of increasing population with posture problems acquired as a result of professional activities. It is easy to guess that we are talking about work in the office, which involves a long time at the table. Therefore, employees of companies, schoolchildren, students and people in other fields need to monitor the position of the body during work, as well as improve the situation in every possible way: swim, adhere to the daily routine, do exercises to develop correct posture, etc.
Consequencesbad posture
Often, people make a huge mistake by not caring about the condition of the spine, and after all, leading a he althy lifestyle and exercising regularly for proper posture is not as difficult as regaining what has already been lost. What are the consequences of such stupid neglect?
Firstly, this should include pronounced pain in the lower back due to frequent muscle tension in the spine.
Secondly, this is a significant violation of the respiratory processes, due to the hollowness of the chest and upper body, which directly affects the amount of oxygen absorbed by a person. In addition, along with the curvature of the spine, there is also a loss of height, the reason for which is the humpback effect.
Often, people with poor posture complain of pain in the back and neck, as well as headaches. This is due to the continuous tilt of the head forward, which leads to excessive tension in the spinal and neck muscles. Naturally, in this situation, the general well-being, as well as the mood of a person, changes for the worse. This indicates an urgent need to change something, namely: sign up for a pool, optimize your daily routine, regularly perform exercises for proper posture and, of course, keep your back straight in the workplace.
Posture testing
Thanks to modern medical research, each person has the opportunity to independently evaluate their own posture. The simplest way isin the need to stand against the wall in such a way that the feet are in a closed state, ready to touch the plane, and the hands are at the seams.
Next comes the most interesting part: if your palm does not fit between the wall and the lower back, then everything is in order with the posture. The palm passing between the presented elements of the experiment indicates the urgent need to perform exercises for correct posture, as well as to correct the spine by other methods, because the abdominal muscles are extremely weak, which entails pulling the spine forward by the stomach (in medicine, this phenomenon is called lordosis).
Society should strive for perfection, which is why in the course of the presented test, the ideal option for everyone, without exception, will be the position of the head and torso on the same vertical, deployed shoulders at a fixed level, symmetrical relief of the neck, standardly reflected physiological curvature of the spine, inverted abdomen, raised chest, as well as legs straightened at the knee and hip joints.
Exercises for correct posture: "snake", "kitten", "board"
If the test above fails, action should be taken immediately. It's about physical activity. In general, the following set of exercises for the formation of the correct posture is appropriate even when the test showed a positive result, because there is no limit to perfection:
- The exercise called "snake" is performed on the mat (like all other elements of the complex) and involves the position of the body with the stomach down. The elbows should be fixed on the floor, and the hands should be clenched into fists. Next, you need to pull yourself forward on your forearms, while not lifting your body off the floor, after which the elbows move in the same direction and the operation is repeated. In accordance with the above methodology, it is necessary to move 2-4 meters.
- When performing the “kitten” exercise, you should kneel down, then lower your buttocks on your heels, stretch your arms as much as possible and bend forward. It is advisable to repeat such movements for 3 minutes.
- "Board" is carried out from the position on the stomach. The arms and legs should be extended and off the floor, allowing the body to straighten in one line. It is necessary to fix this technique for 15 seconds, and then repeat it 10 times.
Exercises for the formation of the correct posture: "boat", "stretch", "rolls"
"Boat" is to roll from one position to another. This exercise is similar to the previous one, but its "chip" is additional activity as a result of moving the upper and lower parts of the body to the plane alternately. The above actions must be continued for three minutes, and then proceed to the next exercise of the complex called "stretching".
First you need to lie on the floor with your back down, straighten your legs, spread your arms to the sides,bend the left leg and, without unbending, smoothly move it to the right. Thus, the lower back and spine are subject to twisting. It is important to note that during the operation, the shoulders must be pressed to the floor. The presented position is delayed for 10 seconds and then repeated, but in the other direction.
The next exercise, called rollovers, is performed from a sitting position. It is necessary to cross the ankles, pull the knees as close to the body as possible and lower the head so that the chin touches the chest. After fixing, you should gently roll first onto the shoulder blades, and then back (and so on 6 times).
Pilates for posture
Physical perfection is the perfect result of hard work. Thus, only the most purposeful are able to achieve real results in the pursuit of beauty and he alth. It is important to note that this layout is actively promoted by modern technologies and programs that are relevant in the relevant field.
That is why exercises that develop the correct posture are distinguished today by a special variety. In addition, there are many innovative ways to correct spinal problems, including Pilates.
This program allows you to restore or improve the degree of body flexibility, as well as make muscles, ligaments and joints young and completely he althy. A significant advantage of Pilates is the ability to practice at home. The exercises of the presented complex exclude force tension, which implies complete relaxation of the muscles andbringing them into tone.
It turns out that good he alth and beauty for many years is not only possible, but also very easy.
Yoga for posture
Through medical literature and Internet resources, you can endlessly study what exercises develop the correct posture, however, standard complexes are far from always able to rekindle a person's sincere interest. That is why Eastern practices came to the rescue.
With the regular performance of several asanas, it is quite possible to form an internal corset that can keep the correct posture. The opinion of Eastern healers on this issue is very interesting. They argue that it is not at all the wrong position of the spine that leads to fat deposits, but, on the contrary, this factor implies a significant slowdown in metabolism. Naturally, it will soon lead to the formation of subcutaneous fat.
One of the most common yoga practices is the plank pose.
- To implement it, you need to sit on bent knees, spread your legs a little, rest your hands on the floor, and then shift the weight to your hands. It is important to note that the wrist joints should be exactly under the shoulder joints.
- You should look in the direction of the floor in such a way that the neck serves as an extension of the back.
- After doing the above, you need to try to gradually include the abdominal muscles in the process, while not forgetting to eliminate the deflection in the lower back.
- The next step is to take your knees off the floor and fix them on your toes.
Standing on hands is not an easy task. This can only be done at a certain body weight. But a worthy alternative to the presented operation is the position of the forearms on the floor, the direction of the fingers away from you and the location of the elbows directly under the shoulder joints. In this case, the back must be absolutely even.
Strength exercises for correcting posture
Usually people use a set of exercises for correct posture or some other in an effort to achieve a variety of goals: solving problems with certain areas of the body, improving the general condition of the body, correcting posture. In the latter case, strength training is an effective option.
The obvious advantage of these is the ability to practice at home, however, in fitness centers you can often find a person involved in sports to eliminate the curvature of the spine
Exercises for the back (for correct posture) of a power nature are particularly diverse. The most popular today is the following complex:
- first you need to perform sharp jerks of the weight with your hand;
- followed by sitting weights and standard throws.
It is important to note that in the process of training it would be advisable to gradually increase the weight of the dumbbells, where the main thing is not to overdo it.
Benefits of Good Posture
Correct posture is a beautiful light gait, in which the head is held high and the shoulders are straightened. As it turned out, once having achieved this, one should continue to support the muscles and joints, because remaining for a long time in a stationary position, but with good posture, is much worse than moving regularly with bad posture. That is why exercises for correct posture in children and adults are one of the most important nuances of good he alth and well-being of a person.
Undoubtedly, the body generously thanks the person for the implementation of such simple conditions. It manifests:
- in maintaining proper bone and joint alignment for maximum muscle performance;
- in reducing excessive pressure on the articular surfaces (to avoid arthritis), as well as stress on the ligaments of the joints of the spine;
- in preventing fixation of the spine in an unhe althy position;
- eliminate general fatigue, tension and stiffness.
So, maintaining the correct posture solves many problems, opens the way to perfect he alth and, of course, makes a person many times more beautiful.
