07/22/2014 July 22, 2014
Author: Denis Statsenko
How often have you seen a stooped person? Personally, I see such people almost daily. And every time I want to go up to everyone and clap a palm on my upper back with the words: “Yes, even yourself, finally!” In this article, we will approach the question of how to stop slouching and walk exactly from the practical side and talk about specific actions.
Here's what's interesting: a person, having corrected his posture, becomes 3-5 centimeters higher. That stoop shamelessly steals our growth. It is caused primarily by weak back muscles. Most often, males are slouching. This is especially true for men of the "golden age" who have already managed to lose muscle relief and posture, which must be monitored constantly. Some girls and women also have a figure comparable to a chess horse. And it's so ugly!
The stoop is fixable, if you take it seriously. If it has not acquired a pathological character, then it can undoubtedly be defeated. Naturally, for this you need to work on yourself, performing exercises that help in the development of back muscles.
How to Stop Slouching: Exercise
The most effective and efficient exercise is, of course, pull-ups on the crossbar. About how to pull up correctly, I already spoke in a recent article. So we will not analyze the details.
I can only say that pull-ups are one of the most affordable exercises. So, if you meet someone from your friends who tells you that they have nowhere to catch up, know that their laziness is evolving more and more every day, and soon it will overtake them in their development.
Strengthen your back muscles with standard pull-ups to the chest, as well as pull-ups for the head.
For those who do not want to strain on the horizontal bar or want to, but cannot find it anywhere, there is a way out - special exercises that will also give results and with the help of which you can even out somehow and stop slouching.
A set of exercises for stoop
- Exercise with a "lock" on the shoulder blades. Stand straight and bring both hands back, connecting your fingers into the "lock". Raise the joined hands to the shoulder blades as high as possible. Take your elbows and shoulders back, pressing hard on your back and at the same time throwing your head back. Feel the back stretching and quietly crunching the spine.
- Let's try a lying exercise. Lie on your back with your arms outstretched to the sides. Your supports are the back of the head and buttocks. Lift your back up, leaving your supports immobile. Do 3 repetitions of 15 times.
- Get on your knees, holding the heels of your legs, and bend back with your head bowed down. Keep this position as long as possible. Do 5 reps.
- Great exercise: lying on your stomach and joining hands on the back of the head, as when pumping the press, hooking your feet on a cabinet or table, raise your head and body up and back as high as possible. With each lifting, we raise and raise our elbows. The goal is 15 repetitions of 3 sets.
- Now we will rise and sit down on a chair, with palms resting on the back of the head. Bend back well. Make 5 such deflections.
- Make a good old "bridge", which all of us in distant childhood were taught by parents and educators. The one who knows how to do it is not at all interested in the question of how to stop slouching, because he is so easily coping with his posture.
- Lean against the wall with your heels, buttocks, shoulder blades and back of the head touching its surface. We stand in this position until we get tired, that is, as long as possible.
It is necessary to smoothly and slowly perform all exercises. You do not want to get hurt? Do these exercises daily and over time notice the result that will play will please you, and not your stoop. Thus, the back muscles develop poorly, but on the other hand, a habit is developed to monitor your posture.
During the time of the Russian Empire, there were cadet schools that trained the military for military service. There, for some reason, it was called a "heroic event." Where the name comes from, I can’t imagine.
Adolescents who were slouching tied a board to their back for a couple of hours in order to train them to monitor their posture. I don’t know if such a method is practiced anywhere in our time, but I have no doubt that it instills a good habit.
In the end, I’ll say something encouraging. A person who follows the correct posture and walks smoothly without stooping does not look like the chess horse I mentioned above. He looks taller and noticeably slimmer. So, guys, they picked up their stomach, raised their heads, shoulders straightened and forward, towards the dream =)
The content of the article
Stoop can be obtained in various ways. More often than not, a computer is capable of “helping” in this. In order to prevent this from happening, it is necessary to take the correct posture at work, as well as perform a set of exercises aimed at straightening the spine.
How to sit
First of all, do not put your foot on your foot. Such a posture can lead to the formation of varicose veins and joint problems, as they are pinched. Place both feet on the floor. They should not be disturbed. The processor, speakers or bedside tables should be moved aside, increasing legroom.
The optimal height of the chair with back is equal to the height of the waist. In this case, the seat is at the level of the knees. The table should be large. Try to free him from unnecessary things.
Exercises against stoop
The first action requires a straight cane. Stand straight with legs wider than shoulders. The stick must be held behind, but not on them. It is not necessary to clasp her hands tightly. It is enough to fix the cane with the wrists. Looking forward, make quick movements, but not jerks. In this case, you only need to use the shoulder girdle. The legs and lower torso should remain motionless. Perform 3 sets of 15 times in each direction, taking breaks in half a minute.
Stay in the starting position. Hold the stick on outstretched arms above your head. Take a few deep breaths, then start to move your arms back and down. As soon as the moment of maximum tension comes, immediately return them back. Reaching the bottom, repeat the exercise. It should be performed 3-4 sets of 15 times each. It develops chest muscles and helps fight stoop.
For the next exercise you will need a flat vertical surface. An ordinary wall will do. Stand with your back to touch your head, shoulder blades, buttocks and calves. So the lower back will be concave. Then extend your arms along the torso, and begin to turn your palms outward. Lock them for a few seconds, reaching the highest voltage, then return them to their original position.
Another effective exercise is considered to be an asterisk. To do this, you need to lie on your back, joining legs together and spreading your arms in different directions. After straighten all four limbs and shoulders. Hold them in front of you for 30 seconds, then take a break. Repeat at least eight times.
Go in for sports
Aerobics, swimming, fitness and many other sports. All of them positively affect the quality of posture, with each lesson gradually correcting it.
Do not constantly sit at the table, take small breaks. If you work in an office, spend at least ten minutes every two to three hours on your back. Take a short walk, trying to straighten your back and keep it straight. If you are at home, it is recommended to leave the workplace at least ten to fifteen minutes every hour to stretch and tighten the back muscles.
The more often you remember that you are slouching, the less you will do it. Ask friends, family or colleagues to periodically tell you how you look now. If you do not want to embarrass others, just put small reminders on your phone or on a glider on your desktop. Throwing a glance there, you will immediately remember that you need to straighten your back.
Often, stoop is a sign of lack of integration, fear of society, the desire to hide in the crowd, not standing out. Psychologists call this condition the position of the embryo, that is, a person consciously tries to go into a position of security and tranquility. Also, very tall girls are hunched over to hide their "flaw."
One of the earliest and most alarming signs of scoliosis may be just stoop. Therefore, if this disease is detected, make an appointment with an orthopedic surgeon to confirm or exclude the diagnosis.
The consequences of a violation of posture
Constant stoop can lead to negative consequences.
- Sagging chest - it loses its elasticity, due to which it visually decreases and “hangs” down.
- A large belly is the muscle of the abs and the front of the thighs that support the spine, lose their tone, as a result of which the pelvis gradually "moves away", and the stomach "creeps out" forward.
- Severe pain - the occurrence of lumbago in the back, neck and even in the shoulders.
- Swelling of the legs - appears due to loads on the musculoskeletal system and increased internal pressure on the joints.
- Small growth - when your shoulders are constantly lowered, then your growth visually decreases, and you seem much lower than it really is.
- Diseases of the spine are probably a manifestation of osteochondrosis, scoliosis, arthrosis, sciatica, kyphosis.
- Diseases of the internal organs - increased abdominal pressure has a negative effect on the lungs, heart, stomach and liver, the functioning of which is impaired, which leads to various diseases.
correct and incorrect options for the position of the spine
In the end, in addition to a sedentary lifestyle, the psychological factor also affects posture. It has been proven that people with high growth tend to slouch much more often to feel lower. And people who are oppressed by problems are generally not capable of holding their backs for a long time. In this case, you should understand yourself or seek psychological help.
Pull in your stomach, do not stick it out. Straighten your back to the maximum, breathe evenly, inhaling your nose, exhaling through your mouth. Do not tilt the case down. Look forward in front of you. Walk slowly, bending your elbows, as if running. Speed up the pace gradually. Start the lesson from 20 minutes a day, bringing to 60 minutes. Keep an eye on your pulse and breathing. If possible, get a special fitness bracelet that will count this data. Walk in the park, on the streets of the city or in the forest.
Before visiting the gymnastics hall, be sure to consult with therapists, a surgeon or an orthopedist, so that specialists prescribe classes on certain types of simulators.
Swimming in the pool will help to quickly strengthen the muscular system of the back and correct posture. Exercise under the guidance of a trainer, as he will be able to choose the right technique that promotes a speedy recovery. Number of lessons - at least 2-3 times a week for 45 minutes.
Gymnastics helps to stretch and strengthen muscles, which will help in a fairly short time to return them to tone.
4 postures for stretching the spine
simple exercises for the back
complex for stretching the whole body
effective gymnastics for posture
Take a supine position with your palms resting on the floor. In this case, the legs should be tightly pressed against each other. Start push-ups with your hands, bending and unbending them at the elbows. Perform the exercise for 2-3 minutes, making several repetitions. This method will strengthen your back muscles and correct your posture.
Lie on your stomach with your torso resting on your legs and arms. The distance between the stomach and the floor should be at least 30 cm. This pose is similar to the position with push-ups. Stay in this state for 3-4 minutes. Repeat 2-3 times a day.
Sit on the floor, kneeling. Spread your arms to the sides, shoulder-width apart. Now stretch, throwing your head back as the cat stretches after sleep. Slightly bend your back, holding in this position for 10 seconds. Repeat 5-10 times.
Sit on the floor and stretch your arms up. Start to make inclined movements from side to side, alternately raising your hands behind your back. Do 10-15 repetitions for 2-3 minutes.
Lie on your stomach. Lift the body slightly and rest your forearms on the floor. Start to bend by pulling the top of the case. Stay in this position for several minutes, then return to the starting position. Do at least 10 repetitions.
Settle down on your stomach. Stretch your arms and legs, slightly lifting them up. The number of approaches is 4-5 per day.
Get on your knees with your hands on your buttocks. Take your shoulders back and bend your back with your hands on your heels. Then return to the starting position by moving the brushes to the belt. Repeat for 5 minutes.
Orthoses for the back
Orthoses are medical devices for the back, used to treat a variety of pathologies of the spine. They are produced in the form of hard and soft corsets. The strength and level of fixation on the body depends on the stage of the disease and on the recommendation of a doctor. Some orthoses can be worn constantly, and some only a few hours a day.
The girl should be beautiful, well-groomed and self-confident, so the stoop simply does not have a place to be. Having learned about the most effective methods of treatment and elimination of this ailment, immediately take care of your own health. Do not put off classes in a long box.