These exercises help straighten the spine, normalizing posture. In addition, they can be used as a prophylactic measure. Remember, a healthy spine - is the health of the whole body!
When we stoop, the vertebrae are pressed the nerves and blood vessels that supply the organs with blood. If you're used to for a long time to sit in a curved position, you thereby strongly violating the lungs, heart and other vital organs. So the body begins to age and wear out much faster. So I suggest you for the prevention and correction of posture to try these effective exercises.
How to understand that the posture you wrong?
It is possible to carry out special tests. One of them - stand in a relaxed posture and ask someone to measure the distance from the bottom of the blades to the seventh vertebra. If the distance to the left and right are different, the posture is twisted. Or such a test. You need to make a mark can be felt-tip pen, on the shoulder, just above where the next smallpox vaccination. Now you need to measure the distance from one shoulder to another, first from the back, then from the chest. If the distance from the back more, clearly hunched back. But even a simple test. You do not have a curvature, if your spine and head in line, chin perpendicular to the floor, chest lifted, belly slightly drawn.
Exercises for correcting posture
These exercises are designed N. M. Amosov - known academician. They help not only to straighten your posture, but also to create it, if you are worried about your spine.
1. Lie on your back, legs and connect the lift. Socks legs to touch the floor behind your head.
2.Vstante straight, legs straight, bend forward, fingers touching the floor, pruzhinte up and down, eventually touching the entire palm of the floor.
3.Vstante straight, arms at your sides, feet shoulder width apart. Tilt your torso to the right, sliding his hand over his right leg, then left again.
4.Vstante straight, rotate your hands in the shoulders in a circle and back and forth.
5.Vstante straight, arms lift up and then bend, touching his hands behind his back to the opposing blade. Thus it is necessary to tilt the chin to the chest.
6.Vstante straight and bend at a time, then one leg, lifting it up and the second, at the same time trying to touch the knee chest. The back is straight.
7.Syadte on a chair, feet flat on the floor. Straighten your spine, as if it prognuv ago. Freeze for a few seconds, repeat 3-5 times.
8.Prisedayte holding door / cabinet / wall, only the back should be straight.
9.Otzhimaytes from the floor, with your elbows should be substantially close to the body.
But the Chinese are very effective exercise for posture
Stand directly in front of the wall. Place hands palms or make a fist on the wall, approximately in the area just below the shoulder blades. Good arch your chest, breathing with the deep breath. Lead time - a couple of minutes, repeat the exercise you need every day.
You can perform a simpler version of this exercise. Need to lie on your back on the floor and put a thick cushion between the shoulder blades, arching the spine back. The head on the floor, his hands relaxed, legs bent. Take a deep breath 20 times. Over time, you can add the number to 50 breaths.
In general exercises to correct posture and maintain smooth enough. So you can pick the ones that perform comfortably for you. Straight back to help you get rid of the pain and normalizes blood circulation in the body, improve your health in general.
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Original article posted here: https://kabluk.me/zdorove/kak-ispravit-svoju-osanku.html
