How to correct posture in 5 days? A set of simple but effective exercises
If your head and neck muscles periodically hurt, it’s probably all about a bad posture. How to correct posture at home?
Is it possible to correct the posture
This professional complex designed for ballet dancers will help you return your back crestow and remove pain in it.
The posture of ballet dancers seems to us impeccable. But it turns out that even giant ballet loads are not enough to make the muscle corset “iron”. And ballet dancers need the help of specialists.
A recognized specialist in posture is the English physiotherapist Jackie Pelly. Jackie knows everything about standing, sitting, or walking. For the past five years, she has been advising at the Royal Dance Academy in London, and has helped many ballet stars strengthen muscles and improve posture. For ordinary people, Jackie Pelly also developed a posture improvement program and presented it on the pages of the Home. This is a series of simple posture exercises that everyone can do. Regardless of age, build and level of physical fitness.
Exercises are performed on the floor, on a soft rug or towel. You need to start with one to four repetitions and bring them to ten. On the first day, the lesson should last no more than five minutes. The entire program takes approximately 20 minutes to complete. You need to exercise regularly, every other day - and so on until you feel that you have gained a good posture. From now on, engage as soon as you feel that your back is returning to "bad habits."
Jackie Pelly assumes that not only strong back muscles provide good posture. Of great importance are the muscles of the lower press, which are also a “corset”, supporting the lower part of the spine. Therefore, each exercise is performed with muscle tension in the lower abdomen. If you do these simple exercises regularly, they will help prevent problems with the back, neck and shoulders due to the fact that they teach you to draw in the loose muscles of the abdomen and relax the hunched shoulders.
How to fix your posture
Strengthen the abdominal muscles
First of all, you need to feel where the muscles of the lower press are located, and then strengthen them. Strong muscles of the lower press will help keep the body upright. Lie on the floor with your knees bent. Place your feet fully on the floor, slightly spread your hips. Bend your back slightly so that between the lower back and the floor a low “arch” is formed. Keep it while doing the exercise. Pull the chin slightly. Imagine holding a medium-sized peach between your chin and neck. Fingers protruding protruding pelvic bones. Move your fingers 2 cm inward and 2 cm down from them. Keep your fingers on these points. Take a deep breath. As you exhale, tighten your lower abs muscles and keep them taut for five seconds. Gradually increase the time to ten seconds. With your fingers, you should feel how your muscles tighten. When you learn to keep the muscles of the lower press in tension, try to relax and tighten the abdominal muscles one by one, breaking one long exhalation into five short exhalations.
Strengthen neck muscles
The muscles lying on the sides of the neck hold the head. Strong neck muscles help keep your head held high. And regular exercise also lengthens the spine. Take the same starting position as in the previous exercise. Hold your tongue to the upper palate and carefully raise your head - make a nod. Hold this position for a few seconds and return to a comfortable position. Repeat exercise no more than five times.
Controlling the hips
Studies have found that most people sit too deep. This exercise will teach you to find a comfortable “sitting” position that will automatically help you stay upright while you are sitting. Lie on the floor with legs bent at the knees, place your feet on the floor. Pull the chin slightly. Put your hips on the floor comfortably. On the exhale, align and relax the muscles of the abdomen and buttocks, and at the end of the exhalation, “push” the lower back and buttocks into the floor, momentarily straining the abdominal muscles. Repeat rate increase from five to ten.
THE THIRD DAY
Stretch your back
Exercise reduces tension in the muscles of the back, helps to keep the shoulders relaxed, and the spine elongated. Lie on the floor. Place a folded towel under the head and back (where the bra is fastened). Take a deep breath, and then, exhaling through your mouth, pull your shoulders down, relaxing them. Hold this position for three minutes. This situation may be uncomfortable, but should not be painful.
Strengthen the muscles of the shoulder blades
The muscles located on the shoulder blades keep the shoulders deployed and do not allow slouching. Exercise helps to strengthen these muscles, and, therefore, improve posture. Lie on your stomach, put a folded towel under your forehead, stretch your arms along the body, legs slightly apart. As you exhale, tighten the muscles of the lower press and pull the shoulder blades down while bringing them together. Imagine that they have two plates that should “meet” in the middle of the back. As you pull the shoulder blades, you should feel the tension in the muscles beneath them. When your shoulder blades are brought together as much as possible, extend your fingers to the feet. Tightening the muscles, raise your head, while pulling the chin. Do not throw your head back. Keep your neck in line with your back. Normally, the spine should have a slight bend resembling S. If you have a more noticeable deflection in this part of the back, do the exercise by placing a folded towel not only under the forehead, but also under the stomach.
THE FIFTH DAY
Stretch your back
If you performed the exercises correctly, you should feel slight muscle pain in the lower abdomen. Finally, it’s time to complete all the exercises, supplementing them with the last, most difficult. This exercise strengthens the muscles of the abdomen, back and stretches the hamstring. Lie on your back with your knees bent and legs slightly apart. Take a deep breath and as you exhale, lift your back from the floor: first the buttocks, then the lower back and each vertebra. Try to ensure that only shoulders are left on the floor. If you feel pain, go down below. Hold in the upper position, imagine that you have a tray with drinks on your hips, and inhale slowly. With the exhale, return to the floor.
Monitor your landing regularly
- How to fix your posture and not slouch? If you sit for a long time, take a break every hour, walk around, stretch your legs and change your position. Sit with your knees bent at an angle of 90 degrees to the floor: this position supports the lower back. Do not sit straight like an arrow: this is a very unnatural position.
- Put your hands on your ribs and take a deep breath. This technique expands the chest and instantly improves posture in the upper back.
- Do not sit deep. This automatically leads to stoop. Move in a chair to find a comfortable position _ on your pelvic bones. Gently tighten the muscles of the lower abdomen, retract the chin slightly so as not to strain the neck, bring the shoulder blades together. This is good posture when sitting.
- Rotate and shrug from time to time. This reduces muscle tension in the shoulders and back.
- Place a red thing on a table or somewhere in plain sight. And every time you look at her, check how you sit and adjust your posture.