How to correct posture: exercises, tips

Health 2023

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How to correct posture: exercises, tips
How to correct posture: exercises, tips

If your head and neck muscles periodically hurt, it may be due to poor posture. How to fix it at home? This professional complex, designed for ballet dancers, will help you improve your posture, restore the beauty of your back and relieve back pain.

How to correct posture in 5 days? A set of simple but effective exercises

Is it possible to correct posture

The posture of ballet dancers seems impeccable to us. But it turns out that even giant ballet loads are not enough to make the muscular corset become “iron”, so dancers also need the help of specialists to straighten their posture.

A recognized specialist in posture is the English physiotherapist Jackie Pelly. Jackie knows everything about how to stand, sit or walk properly. She has been a consultant at the Royal Academy of Dance in London for the past five years, and has helped many ballet stars strengthen their muscles and correct their posture. For ordinary people, Jackie Pelly has also developed a posture improvement program. This is a series of simple exercises that anyone can do regardless of age, build or fitness level.

Exercises that can correct your posture are performed on the floor, on a soft rug or towel. You need to start with one to four repetitions and bring them up to ten. On the first day, the session should last no more than five minutes. The entire program takes approximately 20 minutes to complete. You should do it regularly, every other day - and so on until you feel that you have gained good posture.

What exercises correct posture? Jackie Pelley believes that good posture is not only provided by strong back muscles. 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 tension in the muscles of the lower abdomen. If done regularly, they can help prevent back, neck, and shoulder problems by teaching you to draw in loose abdominal muscles and relax hunched shoulders.

What exercises can correct posture

Posture Correction Exercises Day 1

Strengthening abdominal muscles

This exercise, like all subsequent ones, will allow you to correct your posture at home. First of all, during its execution, you need to feel where the muscles of the lower press are located, and then strengthen them. Strong lower abs will help keep your body upright.

  1. Lie on the floor with your knees bent. Place your feet fully on the floor, hips slightly apart.
  2. Bend your back a little so that a low “arch” forms between the lower back and the floor. Keep it as you do the exercise.
  3. Pull in your chin a little. Imagine holding a medium-sized peach between your chin and neck.
  4. Feel for the protruding pelvic bones with your fingers. Move your fingers 2 cm inward and 2 cm down from them. Keep your fingers on these points.
  5. Take a deep breath. As you exhale, contract your lower abs and hold them for five seconds.
  6. Gradually increase the time to ten seconds. With your fingers, you should feel how the muscles tense up. As you learn to keep your lower abs tight, try to alternate between relaxing and contracting your abdominal muscles by splitting one long breath into five short breaths.

Strengthen your neck muscles

The muscles on the sides of the neck hold the head. Strong muscles help keep the head held high. Regular exercise will not only improve your posture, but also lengthen your spine.

  1. Take the same starting position as in the previous exercise.
  2. Press tongue to upper palate and gently lift head - nod.
  3. Hold in this position for a few seconds and return to a comfortable position. Repeat the exercise no more than five times.

Posture Correction Exercises Day 2

Controlling the hips

Studies have found that most people sit too deep. This exercise will teach you how to find a comfortable "sitting" position, which will automatically help you stay upright when you sit and get rid of slouching.

  1. Lie on the floor with your knees bent, feet flat on the floor.
  2. Pull in your chin slightly. Place your hips comfortably on the floor.
  3. Take a deep breath. As you exhale, align and relax the abdominal and buttock muscles, and at the end of the exhalation, “push” the lower back and buttocks into the floor, momentarily tensing the abdominal muscles. Increase the repetition frequency from five to ten.

Posture Correction Exercises Day 3

Stretching the back

This exercise straightens your posture, reduces tension in your back muscles, helps keep your shoulders relaxed and your spine long.

  1. Lie down on the floor. Place a rolled-up towel under your head and back (where your bra fastens).
  2. Take a deep breath, and then, exhaling through your mouth, pull your shoulders down, relaxing them.
  3. Hold this position for three minutes. This position may be uncomfortable, but should not be painful.

Posture Correction Exercises: Day 4

Strengthening the muscles of the shoulder blades

The muscles located on the shoulder blades keep the shoulders deployed and do not allow slouching. This exercise helps to strengthen these muscles, and, therefore, improve posture.

  1. Lie on your stomach, put a folded towel under your forehead, stretch your arms along the body, legs slightly apart.
  2. Take a deep breath. As you exhale, tighten the muscles of the lower press and pull the shoulder blades down while bringing them together. Imagine that they are two plates that should "meet" in the middle of the back.
  3. As you pull your shoulder blades, you should feel tension in the muscles underneath. When you bring your shoulder blades together as much as possible, extend your fingers towards your feet.
  4. Squeezing your muscles, raise your head while pulling your chin in. Don't tilt your head. Keep your neck in line with your back.

Normally, the spine should have a slight curve, resembling an S. If you have a more noticeable deflection in this part of the back, do the exercise with a folded towel not only under your forehead, but also under your stomach.

Posture Correction Exercises: Day 5

Stretching the back

If you did the exercises correctly, you should feel slight muscle pain in the lower abdomen. Finally, it's time to complete all the exercises, adding them to the last, most difficult. This posture correcting exercise strengthens the abdominal muscles, back muscles and stretches the hamstring.

  1. Lie on your back with knees bent and legs slightly apart.
  2. Inhale deeply, and as you exhale, lift your back off the floor: first the buttocks, then the lower back and each vertebra.
  3. Aim for only your shoulders to remain on the floor. If you feel pain, go lower.
  4. Hold in the top position. Imagine you have a tray of drinks on your hips and inhale slowly. Exhale as you return to the floor.

Regularly check your posture to correct your posture

  • How to correct your posture and not slouch? If you sit for a long time, take a break every hour, walk around, stretch and change position. Sit with your knees bent at a 90-degree angle to the floor: this position supports your lower back.
  • Place your hands on your ribs and take a deep breath. This technique expands the chest and instantly improves posture in the upper back.
  • Don't sit deep. This automatically leads to stoop. Move around in your chair to find a comfortable position on your pelvic bones. Gently tighten the muscles of the lower abdomen, pull in your chin a little so as not to overstrain your neck, bring your shoulder blades together. This is good sitting posture.
  • Twirl and shrug from time to time. This reduces muscle tension in the shoulders and back.
  • Place a red item on a table or somewhere in plain sight. And every time you look at her, check how you sit and correct your posture.

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