Even posture is the basis of a beautiful and slender figure. When a person slouches, his figure looks ugly. A person with correct posture looks taller, looks slimmer, sleeker, more confident.
He althy back
The main rule of a flat back is the maximum preservation of the natural curves of the spine. Good posture means the optimal relative position of all parts of the body. It is important to observe the golden mean here. Of course, slouching is harmful, but it’s also not worth constantly keeping your back too straight. In this case, the spine is subjected to almost the same stress. Poor posture quickly becomes a habit. Over time, this leads to chronic stretching or shortening of the muscles and ligaments of the back. As a result, an unsuccessful posture is fixed and more and more difficult to correct, a crooked back is formed.
The word "scoliosis" is so familiar to everyone that many, when determining its presence in a child, do nothing. Best case scenarioare limited to rare comments on the address of a teenager about his posture while doing schoolwork or sitting at a computer. In fact, scoliosis often leads to serious problems that affect not only the spine, but also all internal organs.
Scoliosis
The word "scoliosis" comes from the Greek - "curvature", and the disease itself is characterized by curvature of the spine to the right or left. In this case, the vertebrae turn, the chest is deformed, and subsequently pathological changes, one way or another, affect the entire musculoskeletal system. In advanced cases, spinal deformity leads not only to posture in the form of a curved back, but also to dysfunction of internal organs, and sometimes the spinal cord.
Causes of scoliosis
In most cases, scoliosis is caused by metabolic disorders of the connective tissue, which includes bone tissue. The discs between the vertebrae are gradually shifted to the side, and those located above are tilted. The work of the muscles and ligaments that connect them becomes asymmetrical, and this, in the process of body growth, leads to twisting of the vertebra.
Since the spinal column is held in a certain position by muscles and ligaments, the cause of the development of spinal deformity may be weakness of the muscular apparatus, prolonged exposure to the wrong position during classes at school, at a computer or TV. In this case, the muscles tense up, increase in size and fix it in an abnormalposition.
Signs of poor posture:
- different shoulder heights;
- the lower angle of the shoulder blade on one side is higher than the angle of the shoulder blade on the other side;
- lowered hands form triangles with the side waist lines, which will be asymmetrical with scoliosis, with a flat back they are identical.
If a child has at least one of these signs, you should contact an orthopedist or pediatrician to clarify the diagnosis.
At what age should a child's posture be taken care of?
Specialists are sure that from the birth of a baby, care must be taken to ensure that the baby has an even posture.
While the child is 2-4 years old, it is enough for him to be mobile, and parents need to follow these recommendations:
- The baby's bed should be quite firm to protect the spine from curvature. In the first year of life, the pillow should be small, it may well be replaced by a towel folded several times.
- The best sleeping position is on your back.
- It is important to put the baby on the tummy in a timely manner.
- When carrying the baby in an upright position, it must be held by the back.
- If the baby tries to sit up, do not put pillows around him, as the bent posture increases pressure on the fragile spine.
- Watch his posture, don't let him sit in one position for too long.
- The table and chair must necessarily correspond to the height and age of the child. He needs to sit so that his knees are bent under a straight line.angle, and the soles rested on the floor completely. The height of the table should be such that when sitting at it, the arms are bent at a right angle.
- For schoolchildren, it is necessary to purchase a backpack to be worn on the back, and not on one shoulder, so the load is distributed evenly, the shoulders and back are aligned, ensuring an even posture.
Types of postural deformity
With poor posture, deformation of the main physiological curves of the spine can be observed:
- cervical lordosis;
- lumbar lordosis;
- thoracic kyphosis.
If bad posture is caused by physical inactivity, such as sitting at a computer or watching TV for hours, the back muscles weaken, which leads to degeneration of the spinal discs.
In this case, the following types of posture are distinguished:
- Slouching. In this case, the thoracic kyphosis increases, which leads to the formation of a hump. There is a reduction of the shoulders to the chest, the elevation of the shoulder blades.
- Flat back. Also, this type of posture is called straightened. In this case, all the bends of the spinal column are practically aligned. The pelvis comes forward.
- A round back is the opposite of a flat back when there is an increase in thoracic kyphosis. It resembles an arc. The man's arms hang down, his head sticks out.
What will help you maintain good posture?
Strong, harmonious musculature is essential for maintaining a straight posture and protecting joints. Poor posture and weak muscles every yearcausing more and more damage to he alth. It is necessary to do at least 45 minutes of moderate physical activity three times a week, including strength and stretching exercises for an even posture. Particularly beneficial are activities such as Pilates, yoga and dance:
- Pilates. Precise, controlled movements strengthen the axial musculature, improve coordination and balance the muscles.
- Yoga. The gentle stretching movements of yoga increase flexibility. Asana is a special yoga exercise that involves the gradual stretching of muscles and ligaments, which increases their blood supply, elasticity and tone.
- Dancing. Improves posture, balance and coordination.
Exercises to strengthen back muscles and improve posture
These exercises for straight posture noticeably improve the he alth of the back and internal organs.
- While lying on your stomach, rest your palms under your shoulders and head, touching your forehead to the floor. While inhaling, tensing your back muscles, lift your upper torso. Inhale and exhale 5 times, as you exhale, take the starting position.
- Move your palms back a little - to chest level - and lift your body again. Gently pushing off the floor with your hands, bend more. Inhale - exhale 5 times. Exhale as you return to the starting position.
- Get on all fours. Sit on your heels and bend forward, resting your forehead on the floor. Stretch your arms forward, inhale / exhale five times. This position is called the half-bent fetal position.
- Stand with your arms hanging freely. Push your shoulders forward as much as possible, then take them further back, connecting the shoulder blades. Do five repetitions slowly.
- Stand in a standing position with your arms hanging freely. Raise your shoulders to your ears, bringing your shoulder blades together. Then take them back and lower them. Raised shoulders should not be directed forward. Repeat five times.
- Stand up straight, feet about shoulder-width apart, knees slightly bent. Lean forward and grasp a stable support, such as the back of a chair. Push your pelvis back until you feel a strong pull in your upper back. After counting to 15, return to the starting position.
- Sit on a chair with your feet flat on the floor. Lean forward slowly. Stretching your arms between your legs, grasp the legs of a chair. Slowly return to the starting position.
- Put your feet together. Place your hands in front of you and interlace your fingers. As you inhale, raise your arms above your head, turning your palms up. Turn the body slightly to the right, trying not to move either the pelvis or the legs. After taking 3-4 breaths and exhalations, turn the body to the left.
- Tilt your body to the left. Do not twist your back, bend forward or lean back. Straighten up and do the same tilt to the right. Then stretch your arms up as far as possible, rising on your toes. Relax by returning to the starting position. Repeat 20 times.
Choose an exercise machine
In order to prevent back problems, to eliminate posture defects at an early stage of the disease, home spinal simulators are useful. In speci alty stores there are many options that are conditionallydivided into:
- T-bar design;
- block;
- benches for extension;
- "humpbacked".
The choice of a simulator for the spine depends on the degree and type of posture deformity. For example, "humpbacks" are an ideal choice for school-age children, they help maintain a he althy posture while sitting at a desk, support the muscles of the spinal and cervical regions in good shape, and strengthen the spine.
Regular physical activity is important at any age, because it brings invaluable benefits to the whole body: strengthens muscles and joints, maintains bone strength, improves posture and coordination of movements.
