Exercises for a beautiful posture at home. Exercises for posture and beautiful gait

Anna Krachek 9.01.2015 5109

Correct posture is the key to beauty. We offer you exercises that will straighten your back and help straighten your shoulders.

Royal posture is the dream of many women, but not everyone manages to keep their backs and never slouch. Meanwhile, correct posture adds a slimmer figure, visually makes you taller and even enlarges your chest.

In order to develop the correct posture, you need to strengthen the spine and create a supportive skeleton of muscles. Our exercises will help you with this.

Standing exercises

Exercise 1

It is better to start gymnastics for the back with a light warm-up. To do this, put a small book or pillow on top of your head and walk around the room for 2-3 minutes. Keep your back straight so that the thing does not fall off your head.

Exercise 2

Squat down, bend forward and place a gymnastic stick horizontally on your back. Walk for 2-3 minutes in a half-squat so that the stick does not fall.

A gym stick will help you build good posture.

Exercise # 3

Stand straight with feet shoulder-width apart. Straighten your back, expand your shoulders. Clasp your hands behind your back in a lock. Take your clasped hands back and arch your back well. Repeat the exercise 10 times.

Lying exercises

Exercise 4

Starting position: lying on his stomach, arms bent at the elbows and apart to the sides, forehead rests on the floor, legs together, heels touch. As you inhale, lift your chest and try to spread your arms as wide as possible to the sides to bend in your back. Lower yourself to the floor and exhale. Repeat the exercise 10 times.

Exercise 5

Starting position: lying on your back, bend your knees and place your feet as close to your hips as possible. Spread your arms in different directions. Leaning on your hands, lift your upper body. In this case, the head should not come off the floor. Take a deep breath. After that, lower yourself to the starting position and exhale. Repeat 10 times.

Exercise # 6

Kneel down on the floor, then place your hands on the floor. Hands should be shoulder-width apart, knees slightly apart. Raise and extend your right arm and left leg at the same time and inhale. Return to the starting position and exhale. Change limbs and repeat the exercise. Do the exercise 10 times.

Starting position for Exercise 6.

Exercise 7

Sit on the floor with your hands behind you. Raise your pelvis, leaning on your hands, and take your head back. Hold in this position for a few seconds, then return to the starting position. Repeat 10 times.

Exercise 8

Starting position: old. Lean on your left leg, and lift your right up and take it to the side. Return to starting position and change legs. Repeat 10 times for each leg.

Exercise 9

Starting position: lying on your back, bend your knees, and stretch your arms along your torso. Make a bridge: lift the pelvis and chest, leaning on the feet and head. Repeat 10 times.

Exercise 10

Starting position: lying on his stomach, arms extended along the body. Raise your head and shoulders so they come off the floor. Hold in this position for a few seconds, then return to the starting position. Repeat 10 times.

Do these exercises regularly and a beautiful posture will develop very quickly.

Correct posture is not only beautiful, but also good for your health. It provides a state of comfort in which it is easier to breathe and move. A straight back makes a person taller, more confident and slimmer. Posture even helps to see the world in a different way, because stooping, you will not notice anything but dust in front of your shoes. By maintaining the natural position of the spine, you will maintain your health.

Benefits of good posture

A straight back allows you not only to look your best, but also to protect your health, but that's not all. By keeping your back straight, you improve:

• breathing, since by straightening the chest, you allow the diaphragm to move more freely;
• attention - with deep breathing, more oxygen enters the body, which enriches the cells with energy, and makes you more concentrated;
• the condition of the spine, because an even back makes a minimal and even load on each vertebra, which prevents pain in the back and chest, as well as displacement of the vertebral discs;
• self-esteem, because it has been proven that proud posture makes a person more self-confident and courageous;
• impression of oneself - a person who beautiful posture and an easy gait always stands out from the crowd and attracts many admiring glances.

These five points should be more than enough to get you thinking about the condition of your spine and stop slouching. An even posture helps to become not only taller, but also slimmer, because in order to keep your back straight, you will need the efforts of all the muscles of the body, that is, the press as well.

Straighten your back

It will take a lot of time to make your posture beautiful in adulthood, because in all the previous years you did not think at all what your back looks like from the side. However, with due persistence, the results will be noticeable in a couple of weeks. So what you need to do:

• Start doing this exercise several times every day: press against the wall with the back of your head, shoulder blades, buttocks, shins and heels. After standing for a while in this position, try to move away from the wall, keeping your back straight and walking a little. Walking with a book on your head will also be a good exercise - this will not only make you straighten your back, but also strengthen your neck muscles, relieve you of a double chin;
• The army is taking tougher measures to develop good posture, but you can also try one of them. For example, tie a small block at the back to your shoulders, on the edges of which place plastic cups of water. When walking, the liquid should not splash. Thus, you will learn to keep your shoulders straight, which will make your gait even more attractive;
• It is also very important to keep your spine straight at work, as this is where you spend most of your time. To do this, set yourself a reminder on your phone or PC that will prompt you every 15 minutes to stop slouching. As a result, you will get bored with it, and you will be able to control yourself;
• Also, at work and at home, watch how you sit. Whether it is a sofa, an armchair or a chair, it is important to maintain the angle of the body in relation to the legs in 1350. Remember that you need to sit, creating not a right angle, but a blunt one - this is not so long ago found out by Canadian scientists. It is in this sitting position that the spine experiences minimal stress, and all organs function normally. And by the way, if the object on which you are sitting has a back, then sit down to the very depths so that the weight is evenly distributed throughout the body, being carried back;
• It is also important how you stand. Pay attention that your legs are parallel to each other, since crossing them, you bend the spine, your body weight loads only one foot and all this negatively affects the state of the back;
• Going in for sports is not just trivial advice. Any physical activity strengthens muscles and has a beneficial effect on the body. Specifically for the spine, swimming, exercises with fitball, yoga, Pilates are very useful;
• It is very important what you sleep on. If you like to bask on a soft feather bed, then all your back pains are fully justified. For a healthy spine, you need a hard bed, so get yourself an orthopedic mattress and keep it healthy and well-being with it.

A straight back is a sign of not only self-esteem, but also peace of mind. Pay attention to your posture and life immediately changes for the better.

Exercises for beautiful posture

For a beautiful posture, you need to strengthen your back muscles. The following exercises will help you with this:

• Lie on the mat on your stomach, fold your hands under your chin, rest your toes on the floor. Lift your buttocks 20 times.
• Starting position as in the previous exercise. Raise your hips and place them in one direction, then in the other (they should touch the floor). When finished, lower them to the floor 20 times.
• Lie on your stomach again with your arms extended forward. Raise your head and chest by placing your hands behind your back and bringing them together. You have to sort of stretch back. This will strengthen your upper back. You also need to do 20 reps.
• Starting position - lying on your stomach. Raise your head, arms and legs at the same time. Try to make every effort, since the exercise is not easy, but works out the back muscles as much as possible. 20 reps should be enough.
• Stand in dog pose - knees and palms rest on the floor. Bend and arch your back fully to feel each vertebra. Do it 20 times.
• Sit on the mat with your legs bent at the knees, your back slightly laid back, your hands resting on the floor. You need to raise your hips to chest level so that your body mimics the shape of a table. Repeat 20 times.

It is advisable to perform each exercise in 2 or 3 approaches, but this depends only on your physical fitness. Also, after training, do not forget to stretch the muscles, because they should be not only strong, but also elastic.

Exercises for beautiful posture, video

This set of exercises will allow you not only to strengthen all the muscles of the back, but also to make your posture even and your gait light. Also, after a couple of workouts, you will notice that you have become more cheerful, more fun and more active.

What does "beautiful posture" mean? The main reasons for slouching. Recommendations on how to get slimmer and develop a beautiful posture

A beautiful girl combines a lot of attractive features. It is impossible to say about a girl that she is attractive if she slouches or hunches over. Therefore, a beautiful posture should be given special attention from childhood. What is included in the concept of "beautiful posture?" This is a proudly raised head, a long neck, straightened shoulders, a straight back with a natural arch. All this should look natural and beautiful. According to V.I. Dahl, posture is a combination of slimness, dignity and beauty.

What makes ballerinas and dancers different from other girls? - A chiseled figure and beautiful posture. How are people of royal blood characterized? - Royal become. What criterion of beauty was considered the main one in Russia? - Stately beauty and braid to the waist. Beautiful posture makes a person more self-confident, more successful and sexier. If you want people to turn around and take your opinion into account, watch your posture.

The main causes of slouching

Unfortunately, not all modern girls can boast of a beautiful posture. The modern lifestyle is unthinkable without hours of study at the desk and working with a computer. The wrong position, in which we spend most of the day, leads to excessive stress on the upper spine and stoop.

Since childhood, our children have to spend a lot of time reading textbooks, carrying heavy bags and backpacks. We don't move much, carry heavy weights, and don't exercise enough. All this leads to problems with the spine, all sorts of scoliosis, kyphosis, and other curvatures, which become the main causes of ugly posture and even lead to health problems.

Many girls slouch, embarrassed by their height or too prominent breasts. As a result, the spine and the whole figure suffer. Here it is important to reconsider your attitude towards yourself and turn your imaginary shortcomings into advantages.

What we sleep on is also very important. A pillow that is too high or a sagging mattress can cause curvature and deformity of the spine.

How to check if everything is in order with the spine?

It is necessary to stand close to the wall, straighten your shoulders, press your heels, calves, shoulder blades and the back of your head against the wall and try to align the spinal column. If you are comfortable in this position, and your palm passes freely between the wall and the spine, then everything is in order. Hold this position, and then move away from the wall and try to maintain the position of your back and shoulders. If there are clear signs of spinal problems, you should consult a podiatrist. You may be offered to undergo a course of medical gymnastics or advise to purchase a special corset for posture correction.

Exercises for beautiful posture

A well-known exercise that develops a beautiful posture: put a thick book on your head and try to walk around the room, keeping your balance. At first, the book will fall, so at first you can use a pack of salt or any cereal. Over time, your efforts will pay off and you will learn to walk beautifully with your head held high and your shoulders straight. Many oriental women prefer to wear food trays or basins of linen on their heads. At the same time, they look as if it is not at all difficult for them. This is partly true, thanks to the habit, instilled in childhood, to keep the back straight. You can become slimmer and acquire a beautiful posture even in adulthood. To do this, the easiest way is to sign up for ballroom dancing or start mastering yoga exercises. All exercises aimed at stretching the spinal column and strengthening the muscle corset lead to the fact that the back is gradually leveled, the shoulders unfold and the posture becomes correct.

Basic yoga exercises to improve your posture: cat, cobra, dog, rolls in the baby's pose, bridge and half-bridge, boat, shoulder stand, sun, pigeon pose, diamond and others.

• Don't carry heavy things in one hand. Better to get a backpack or carry groceries in two bags.
• Do not work at the computer for more than half an hour without interruption. Perform simple twists, torso twists, and stretches.
• Sit properly at your desk while working or studying. Your work chair should be comfortable, and your palm should go between your torso and the table.
• Exercise or dance, yoga, Pilates, or swimming.
• Walk more often and watch your reflection in shop windows and mirrors. Control your body position. Get into the habit of being fit.
• Periodically stand with your back against the wall and memorize the position of your body.
• Sleep on a firm orthopedic mattress, choosing a pillow for sleeping, give preference to a flat or with an orthopedic deflection.

To be beautiful and proud of your posture , always remember that you need to keep your back straight, pull your stomach in, turn your shoulders, and raise your head high, trying to stretch the cervical vertebrae to the very top. Be more confident in yourself, know that you are the Queen!

The organs are located properly. It improves digestion and affects overall well-being. If the back is bent, the abdominal muscles are clamped, which leads to stagnation of fluid in the legs. Poor posture is often the cause of endless headaches and pain in the neck and lower part.

Fortunately, you can fix it at any age, you just need to make some effort. Do not think that getting the posture of the queen can be done in a couple of intensive weeks. It will take a long time for your back to get used to the new position.

First check how you stand. The head and torso should be on the same vertical line. The shoulders are turned out to the sides and are at the same level, but do not lift them up. The shoulder blades are closed. The chest is convex, the abdomen is pulled in, the legs are straight. In this position, press against the wall - a palm should pass between the waist and the wall. If this is not the case, you can talk about incorrect posture.

In addition to exercises to correct posture, you need to learn how to sit, stand and walk correctly, constantly monitoring the position of the back. When sitting, be sure to lean on the back of the chair. When walking, do not slouch and do not protrude your stomach. If you need to lift something off the ground, do not bend your back, but bend your knees. When lifting heavy objects, do it so that the entire load falls on the muscles of the legs, and not the back.

Always start your posture exercises with a warm-up. Sit in a Turkish position, fold your hands into the lock and raise your arms as high as possible above your head. Repeat 15 times. Sitting on your knees, raise your hands behind your back, closed in the lock, as high as possible. Freeze for a few seconds at the highest point. Repeat the exercise 15 times.

While standing, lower your chin to your chest while bringing your shoulder blades as close to each other as possible. Now straighten your back and make circular motions with your hands (exercise "Mill"). Repeat the exercise 15 times. In the morning, bend forward, trying to wrap your hands around your ankles. This will stretch the spine and relieve tension in the back.

Strong back muscles are essential for an even posture. You can strengthen your back with the following exercises. Lie on your back with your elbows on the floor. Now bend in the chest and hold this position for 10 seconds. Get down and bend your knees. Raise your pelvis and stay in this position for 10 seconds.
Sit on the floor with your hands on the floor. Raise your pelvis by throwing your head back and bending. Hold at the highest point for 10 seconds.

Now lie on your stomach, hands behind your back, hands locked or straight out to the sides. Raise your head and shoulders while arching. Hold for 10 seconds. Complicate this exercise by lifting straight legs. Hold for 10 seconds.

For the next one, you will need a soft chair to lie on with your chest and dumbbells. Head, shoulders and arms with dumbbells are lowered, legs are fixed. Now slowly unbend and take your arms out to the sides. Hold for 10 seconds. Perfectly strengthens the back by walking and squats with a load on the head. Over time, the load can be increased.

These exercises improve posture and blood circulation in the spine, strengthen muscles, give flexibility to joints and have a positive effect on the body as a whole.

A straight back is not only beautiful, it is also a guarantee of the correct functioning of all internal organs. Doing posture exercises at home, just a couple of times a week, can help prevent back pain and stoop.

Most people develop a curvature of the spine and posture changes with age. Every year, without constant exercise, the muscles of the back lose their flexibility and weaken, sedentary work, and lack of physical activity at times accelerate this process.

Causes of curvature of posture

There are many reasons why you have poor posture. These are injuries and hereditary diseases, but most often the curvature of the spine occurs at an early age.

Spine problems are caused by:

1. Hereditary diseases.
2. An uncomfortable mattress that makes you uncomfortable.
3. Excess weight.
4. Back injured during childbirth.
5. Spinal microtrauma.
6. Work in a seated and uncomfortable position.
7. Constant carrying of bags on one shoulder.
8. Wearing shoes only with heels.
9. Atonicity of the back muscles.

Back problems are much more common in childhood than in adults. This is due to the fact that the children's spine develops very quickly, and the elastic muscles of the back are deformed much faster if the rules are not followed. But also in childhood, it is much easier to correct your posture if you do daily exercises.

How to check for correct posture

If you have correct posture, then your head and body should be at the same vertical level. At the same time, the shoulders are slightly unfolded and located at the same height and equal horizontally.

If you visually observe, then the spine itself, along its axis, should be without curvature. The chest area can be somewhat convex, as well as the abdominal area, it can be slightly retracted or convex. If there are no back problems, then the person is able to easily straighten the knees, and does not experience discomfort when using the hip muscles. Legs brought together should be straight, and knees, hips, heels and shins should be completely closed.

In order to find out if you have problems with posture, you need to stand with your back against the wall and lean tightly. Feet should also be brought together and pressed firmly against the wall. The head is straight, and the back of the head is leaning against the wall. Put your hands down and hold at the seams. Ask someone close to put your palm between the wall and the lumbar region. If the hand passes freely between the wall and the lumbar zone, then this means that you have an even posture. When the abdominal muscles are weakened and the spine is moved backward, then posture curvature occurs.

Posture correction exercises for adults and children may differ. The best thing, of course, is to contact the specialists who will develop an individual training program for you. You will need to work well to improve your posture, and more than one month. General training guidelines are as follows:

• Before starting each session, warm up the muscles of the whole body, at least 10 minutes;
• The training program should include the development of not only the back muscles, but also the abdominal region, pelvis, neck, shoulder girdle;
• The intensity of training should be increased gradually, and very slowly, in order not to further worsen the situation;
• Start classes no less than an hour after eating, no matter what discomfort you may feel;
• Train every other day, at the same time, in order to give the muscles rest and recovery.

You must realize that after a few workouts you will not improve your posture. Set yourself up for long-term work.

Posture exercises

The set of posture exercises presented below targets a wide range of muscles in the back and the whole body. All exercises are in chronological order, and it is not advisable to change their sequence.

· Pushups

A series of exercises to improve posture should start with push-ups from the floor. This is a very versatile exercise that will strengthen your core and shoulder muscles.
2 sets of 15-20 reps.

· Exercise "Boat"

Lie on your stomach on the floor and stretch your arms forward, palms on the floor. The arms and legs should be slightly apart, about shoulder-width apart. You need to try to bend back at the same time, using your arms and legs, lingering in this position for 10-15 seconds.
Starting number of repetitions: 4 deflections for 10-15 seconds.

· Exercise "Swallow"

Lie down in the same way as in the previous exercise. This time, you only need to bend the body and arms back, trying to bring your hands together behind your back as much as possible. Hold this position for 10-15 seconds. It will be a little hard at first, and you can start with five seconds, gradually increasing the time.
Starting number of repetitions: 4 deflections for 10-15 seconds.