Exercises are most useful for those who are engaged in sedentary work that contributes to the development of stooping (schoolchildren, students). Exercise regularly and you will soon feel that your back straightens, lifting your chest, your posture improves, your gait becomes elastic and graceful.
Exercises for correct posture
Lie on your back with your arms outstretched along your body. Slowly lift your head, neck and shoulders until your elbows are supported. Slowly count to 10 and lower yourself down. You can do the exercise more effectively if you lie down on a board or other flat surface. Lift one end of the board a little by putting something under it. After the exercise you will immediately feel the blood rushing to your face, the internal organs have taken the right position, the abdominal muscles have rested. Leg fatigue and swollen ankles go away.
2. Recumbent position. Legs apart and bent at the knees, heels as close to the pelvis as possible. Lift the pelvis, but press the sacrum to the floor, count to 10 and lower the pelvis.
3. Exercise is done in the same way, but the knees are connected. Put your hands on your stomach and press on it as you lift your pelvis.
4. In the same position, with the pelvis elevated and the sacrum pressed to the floor, stretch your arms up. Lower and repeat this movement again.
5. In p. p. lying on your back with knees bent. Press your back to the floor and lift your pelvis. Gradually move the heels away from you, until you can extend your legs and the body rests only on the heels and sacrum. Then gradually raise your arms.
6. In p. P. – the same. Knees bent, arms lying along the body, bent at the elbows. Lift your pelvis, slowly straighten your arms, lift them up and press your knee to your chest. Return to starting position and repeat the same with the other knee.
7. In p. As above. Place some small objects, such as a ball, close to your head. Try to move it with your head as far back as possible. This is a great exercise for straightening the cervical vertebrae.
8. Stand with your back to the wall at a distance of 10 cm. Rest your head and back on the wall, keeping your pelvis some distance from the wall. Move it to the wall, bending and straightening the knees one by one. Your sacrum is touching the wall at all times.
Do each of the above exercises 7-10 times.
Upper back
1. Standing, bring your shoulders back and up. Hold a small barbell or dumbbell in lowered hands.
2. Make rotary movements with your shoulders. The weight is in your lowered hands.
The middle part of the back
1. While bending over, pull a barbell or dumbbells toward your abdomen.
2. Alternately, while bending over, pull the dumbbells up to chest level with one hand and the other, the free hand resting on the support.
3. Pull up one end of the barbell with both hands while resting, with the other end lowered between your legs and secured.
4. Pull up on the bar in different grip positions. If it is difficult at first, use someone else\’s help.
5. Standing in an incline, bring your arms with dumbbells back and up.
Lower back
1. Bend forward with the barbell on the shoulders.
2. lying across a high bench, face down, feet secured, hands behind your head. Bend and straighten with the biggest bend behind your head. Bend and straighten with greatest lumbar flexion.
All exercises are repeated 10-12 times. You should first do exercises that are easy for you and not too heavy. Then you may move on to more difficult movements.
Before you start each workout, you must do a warm-up. The best way to prepare for exercises with weights will be inclines, pelvic rotation.
The above exercises are most useful for those who are engaged in sedentary work that contributes to the development of stooping (schoolchildren, students). Exercise regularly and you will soon feel your back straightening, lifting your chest, your posture will improve, and your gait will become firm and graceful.
*These articles are for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult your physician for any questions you may have about your medical condition.
