Exercises to Improve Posture. Tips for Beautiful Posture. Medical Blog

So, what does your posture say?

Are you hunched over from endless collisions with the outside world? Do you walk with your shoulders down, looking at life with submissive doom? Or maybe you are the happy owner of a regal posture and, like a true darling of fate, walk with a straight back and proudly raised head? Your muscles will tell you all this themselves, since the language of the human body never lies. So, if your shoulders are down and your back is hunched, you will not be able to mislead anyone by claiming that you are in an excited, high spirits - for this you will need, at a minimum, to straighten up.

However, posture can be not only a reflection of a person's inner world, but also the result of an ingrained bad habit, for example, from constantly sitting at an uncomfortable table, carrying a bag in the same hand. In addition, it can also indicate certain health problems. Any of its violations require the most careful attention. Without a serious reason, our spine will not bend, one shoulder will not rise above the other, and body asymmetry will not occur.

Such changes can indicate congenital anomalies or developmental features of the musculoskeletal system, and can also be an adaptive reaction of the body to any dysfunction of the internal organs. Sometimes, bending in one direction or another, a person instinctively seeks to reduce the pressure on the diseased organ, relieve pain, increase the lumen of the compressed vessels, and improve venous outflow. As a rule, various pathologies of the pancreas, liver, kidneys, and oncological diseases have the greatest impact on posture, forcing the spine to bend.

What do we owe to good posture?

Correct posture not only makes a person more self-confident and attractive in the eyes of others, but also ensures the normal position of internal organs relative to each other, creating conditions for their full functioning.

In addition, it is also an effective preventive measure against back pain. Have you noticed how your neck and shoulders hurt at the end of the working day? Perhaps the reason for this is that you sat at your desk all day, bent over, and the muscles at the base of your neck were constantly tense?

As you know, our spine allows our body to be in an upright position, working as a weight support, surrounds and protects our spinal cord from damage. Incorrect posture leads to faster wear of the intervertebral discs, which provide effective cushioning and flexibility of the spinal column, leading to the premature development of osteochondrosis. In addition, poor posture causes uneven tension and then weakening of the ligaments, and stretches the muscles that support the spine in an upright position on all sides.

A constant hunched position sooner or later leads to headaches, chronic fatigue, and significantly worsens a person's appearance. Having discovered the first signs of poor posture, immediately consult an orthopedic doctor.

Tips for Improving Posture

Look in the Mirror

Stand in front of a large mirror and check your posture. The weight should be evenly distributed on both legs, the shoulders should be level and pulled back. Keep your chest high. Move your pelvis back a little, and your stomach will pull in in the most natural way. The buttocks should be tucked in, and there should be a very slight arch in the lower back.

The fact that you have done everything correctly will be indicated by an imaginary straight line that can be mentally drawn from the point behind the ear, through the shoulder, behind the hip and knee through the shin.

Check the curvature of the back at the level of the lower back. To do this, stand against the wall, pressing your shoulder blades and buttocks against it. Normally, the distance between the waist and the wall should approximately correspond to the thickness of your palm.

Relieve tension

With hunched shoulders, the head tilts slightly forward, which causes tension in the muscles of the neck and shoulders. This tension can be relieved with the help of circular movements of the shoulders and head.

Straighten your shoulders and straighten your back. Make 10-15 circular movements with your shoulders forward, as if you were rowing oars. Repeat the same movements back. Then, lifting your head, rotate it 6-8 times, first clockwise and then in the opposite direction.

Don't let yourself hunch over

If your shoulders are constantly slouched forward, your breathing becomes difficult and you become sleepy and sluggish. To correct this situation, stand up straight, clasping your hands behind your buttocks. Raise your shoulders up, then smoothly lower them, moving your elbows and then your shoulder blades towards each other. Hold this position for a couple of seconds. This will stretch your pectoral muscles and contract your back muscles. Repeat 5-6 times, and then a few more times throughout the day.

Sit with a straight back

When sitting at your desk, adjust the height of your chair so that your thighs are parallel to the floor and your knees are at hip level or slightly higher. Otherwise, your body will lean forward, your back will bend, and your muscles will be overly tense. If you don’t have such a chair, place a small pillow in the lumbar region between your back and the back of the chair.

Put your foot on a raised platform

If you have to stand for a long time, place one foot on a small box in front of you. This will help reduce the strain on your back. Switch legs from time to time.

Distribute your weight evenly

When standing, try to distribute your weight evenly on both legs. The habit of periodically shifting your weight from one leg to the other can lead to a curvature of the back.

Sit up straight

To demonstrate good posture, sit only on the edge of the chair. This will force your body to balance and will not allow you to relax, pressing into the back of the chair and hunching your shoulders. The following technique will also help you keep your back straight: while sitting on the edge of a chair, tuck one leg under the chair and stretch the other forward for balance.

Don't cross your legs

Crossed legs disrupt the balance of the body. That is why, to avoid a one-sided haircut, hairdressers often ask their clients not to cross their legs. Your feet should be firmly on the floor.

Correct sleeping posture

For good posture during the day, the position in which you sleep at night is also important. It is advisable to sleep on your side with your knees bent. Choose a pillow of such a size that your spine does not bend excessively during sleep, and your neck and torso are in one straight line.

You can also sleep on your back, placing a flat pillow under your head and a very small pillow under your knees.

The mattress should be firm enough so that when you lie down, you should not sink into it. When lying on your side, your shoulders and hips can only slightly sink into the mattress, while your back should remain straight.

Strengthen your muscle corset

It will firmly hold your spine and help maintain a beautiful, correct posture. Be sure to do physical exercise.

Give your back a rest

Try to find a little time during the day to lie down and give your back a rest. Lie down on the floor with your feet on a bench, low chair or armchair. Stay in this position for at least 10-15 minutes. This will help relieve the strain on your legs, spine and back muscles.