The most important rule for maintaining a beautiful posture is the ability to sit, stand and walk correctly. You need to stand straight, straightening your shoulders and pulling in your stomach. Try to do the same when walking. The correct sitting position is in itself a good workout for the back muscles. To assume this position, sit on the floor and straighten your torso, arch your chest without lifting your shoulders or retracting your shoulder blades. Keep your head loose and straight. The abdominal muscles should be tense, the pelvis should be tightened (often people, on the contrary, protrude it, because it is more convenient to sit in this position). By maintaining the starting position indicated above, you will soon see that it is not so easy to sit in this way.

It is the sitting position that is the starting point in exercises for the spine. Trunk tilts make the spine more flexible and mobile.

Sit on the floor with your legs extended forward. Raise your arms, lean forward, stretching your arms as far as possible. Try to touch the tips of the toes of the outstretched legs without bending the knees.

In the early days, do only a few slopes, then gradually increase their number. First, pay more attention to whether you are doing the exercise correctly (knees should be bent and feet should be as extended as possible). The main task is to further stretch the torso. It is also important to watch your breathing.

After 10-12 weeks, your spine will become more flexible. The result will be worth the effort.

If you feel tired, lie down on the floor and rest for a while, breathing deeply.

Remember that when doing shaping, you should not immediately give a strong load to the body. You should start with easier movements, gradually moving to complex ones, increasing their load and duration. Otherwise, the body will not withstand the stress. We must be guided by the recommendations of the coach and not overestimate our strength.

Poor posture greatly hinders psychophysical improvement.
Identify faults in posture. To do this, stand with your back against a closet or wall. Close your feet, look straight ahead (head should touch the cabinet). Hands down at the seams. If your palm passes between the lower back and the wall, then the posture is good, otherwise your abdominal muscles are weak and the stomach pulls the spine forward.

To strengthen the muscles of the back and abdominals, 2-3 times a day (before meals) stand up to the cabinet or wall as indicated above. To avoid a gap between the wall and the lower back, draw in the stomach (especially the lower abdomen). If there is a tendency to slouch, bend your arms so that your fingers touch your shoulders and your elbows touch your torso (while the gap between the wall and the lower back should not increase).

The duration of this exercise (standing against the wall) is from 60 seconds to 2-3 minutes. It should be increased gradually. Breathe freely.

Having finished “standing against the wall”, walk around the room, shake your arms and legs alternately. Then walk with good posture (as if standing against a wall).

During the day – standing and sitting – keep your neck upright. In a sitting position, you need to lean on the back of a chair.

Exercise to restore good posture should be performed within 3-4 weeks.

Weakness of the back muscles causes curvature of the spine (kyphosis – stoop, scoliosis – lateral curvature of the spine). Violation of the natural curvature of the spine complicates the functions of the cardiovascular and respiratory systems and can cause displacement of the organs of the digestive tract. That is why it is important to monitor your posture: do not slouch, keep your neck vertical, pick up the lower abdomen a little.

Exercises to form posture and strengthen the muscles of the back

Correct posture is the basis of a beautiful, slender figure. Even if a person does not have a bodily defect, but he is stooped, no one will call his figure beautiful. In addition, correct posture directly affects health. Very often there are women and men who, due to the weakness of the spinal muscles, hunch over, protrude their stomach. This leads to a violation of posture and greatly spoils the appearance. Watch your posture and strengthen your back muscles through special exercises.

1. Starting position – stand against the wall: the back is straight, the shoulders are lowered, the stomach is pulled in. Taking a step forward, maintain the pose for 2-3 seconds. Return to starting position. Check your posture and repeat 8-10 times.

2. Starting position – the same. Step forward, hands to the sides. Squat down with your arms extended forward. Sitting, move your hands to the sides, lower them down. Return to starting position. Keep the correct position of the head, shoulders, abdomen, pelvis. Do 8-10 times. You can put a book on your head for weighting.

3. Sit on a chair. Raise your arms to the sides and up, bring shoulder blades. In this position, bend your arms, place your palms on your shoulder blades as low as possible. Expand your elbows as much as possible. Return to starting position. Repeat 10-12 times.

4. Sitting on a chair, right hand up, left hand down. Bend your elbows and try to connect the fingers of both hands behind your back in a “lock”. Return to starting position. Repeat, changing the position of the hands, 6-8 times.

5. Starting position – the same. For each count, move your shoulders up, forward and back 10-15 times.

6. Sit on the edge of a chair, rest your hands on the seat, pull your elbows back. Bend strongly in the thoracic part of the spine and tilt your head back. Take a starting position. Repeat this way 10 times.

7. Get on your knees with support on your hands, head down. At the expense of “one” bend, head up, try to tighten the muscles of the lower back more strongly. On the count of two, bend your back, head down. Do 10-15 times.

And the last, eighth exercise of the complex. Put a book on your head and walk around the room with various hand movements (sideways, forward, up), with light and deep squats.

Now look at yourself and think about what you lack in order to achieve the ideal – that distant milestone that you can approach over time if you have enough ambition, self-confidence, willpower, and most importantly – desire.

To strengthen the muscles of the back, move away from the window to the length of the arms and tilt the torso forward, forming a right angle at the height of the hips. Don’t bend your knees. Now stretch your arms forward, lean on the windowsill or any other support, and then try to do a low squat. At the same time, tilt your head back as far as possible to feel the back muscles. This gives the resistance that needs to be overcome. When performed correctly, you will feel, first of all, a strong muscle tension in the area of ​​​​the shoulder blades.

After this exercise, straighten up and do light and free (without tension) circular movements of the arms back and forth to stretch the joints of the shoulder girdle. Other muscles should not take part in the warm-up. Therefore, do not bend your knees, tighten the muscles of the abdomen and buttocks and do not work the muscles of the chest