Do you want a beautiful posture? Ask me how!
'10.07.2017'
Are you slim, but do you have a little tummy that you can't handle? Check your posture.
Posture or simply a straight back is a sign of nobility, good upbringing, self-confidence and an indicator of good health.
When you face a beautiful girl, with well-groomed hair and a face, beautifully dressed, but stooping, you can never appreciate her attractiveness on 100%.
Agree, when a man comes in with his shoulders straightened and his head held high, whatever he is wearing, he immediately attracts attention.
I never really asked this question in relation to myself.
Several group workouts per day plus personal workouts in the gym made me quite rough visually, and my shoulders were always pointing forward and down.
I liked the amount of muscles, and I wanted more and more, I dreamed of round and wide shoulders, but in the end I got a “peasant woman”.
Pregnancy only aggravated the position of the body in space, there were also terrible pains, to the extent that I could not walk more than 20 minutes on foot.
But to think about the question of a flat back was made not by pain and discomfort, but by one photo.
Airport in Egypt. Waiting for a flight after a fitness tour - I stand half-turned like an old and sick grandmother, not like a coach.
Everything sank inside when I saw the real picture, not the footage for the photo.
It took me about six months to get a visible result, which was going as a basic impulse from my head, and not a forced effort.
Today I want to share with you my personal experience, how to train yourself to keep your back straight, how important it is for your health and everyday life.
What is a posture?
Posture - it is an orientation in space of a vertically located human body to perform simple and complex movements, determined by the state of muscular and skeletal balance, which protects the supporting structures of the body from injury or progressive deformation, both at rest and during movement.
And now for the simple:
This is the correct setting of the human body in an upright position.
What could be the cause of bad posture?
(we consider cases where there are no pathological changes, there is simply no self-control)
- Incorrect body position in the period of study at school and at the institute, which develops into a habit.
- Lack of regular exercise.
- Overweight.
- Long stay at the office desk in a stooped state with his head thrown forward in front of a computer screen.
- Carrying a bag on just one shoulder.
- Emphasis on one leg when in an upright position.
- Long driving with one hand.
- Carrying a baby only on a certain side.
- Stress and tightness, fear and stiffness.
- Work mainly on one side (hairdresser, makeup artist, artist, athletes in some sports).
There are many more reasons, but I would put these in the first place.
How to solve the problem?
You have identified the problem and are ready to seriously tackle this issue - then you have already half-solved it.
Be prepared that it may take months, because you have been taught to be your body slouching for years.
1. Determine the condition of the spine using MRI
This is not a universal recipe, but before you start any work with the spine at home or in the hall, you must be sure that you have no contraindications.
Having a clear picture, you will understand whether you can handle it yourself or you need specialist control.
2. Teach the brain to keep your back even
After waking up, stand against the wall and line your back and shoulders straight. Do this several times throughout the day.
Control, namely your frequent attention during the day on the position of the back, is step number one towards the goal.
3. Morning start with a warm-up, ideally perform complex Surya-Namaskar 2-3 circle
4. Follow the Plank exercise to strengthen the core muscles.
Total 2-3 approach in a minute with a gradual increase in execution time.
5. At least 2 once a week, do exercises with the weight of your own body lying down and standing from the program of physical therapy
These are simple exercises that we all did in physical education classes in childhood.
They tone up the muscles of the back and can be performed independently.
You can find them freely available on the Internet and pay 10-15 minutes.
6. Pull out
Hold the wall with your hands and press down with your whole body, creating a deflection in your back to feel how the abdominal muscles and the armpit area stretch.
Do several such approaches throughout the day, especially after a long stay in one position.
7. Relax the lower back
In the evening before bed, take a position lying on the floor. Try to relax the lower abdomen and feel how your lower back is gradually relaxing.
If this position causes pain, roll the towel in the form of a roller and place it under the lower back.
The challenge and that, and in that position to feel the relaxation of the lumbar.
8. Massage
A sports massage course that is designed specifically to relax spastic muscles will increase the effectiveness of your work on your posture.
9. Chained control
You must have seen Arab and Turkish dancers dancing, and chains glitter on their bellies.
This is not just a decoration, it is their control.
How does it work?
You can use a chain or even a tight thread.
In case of incomplete inhalation, tie a thread or fasten a chain at the bottom of the ribs so that there is a finger-width space between the body and the body.
The task is to keep your belly taut and your back, respectively, so that your chain does not stick into your skin.
It is important to understand that this is not a corset, but only a physical alarm clock, a reminder that it is time for you to straighten your back.
This method was tried by me and my clients, and he proved himself very well.
In the first days there was pain and discomfort in the back from a constantly flat position, but soon even the surrounding people emphasized changes for the better.
10. Psychological tightness
Perhaps you are concerned about something, hold a grudge or hide your anger, and this leads to a strong stoop.
In this case, you need to understand what binds you.
In my practice, there were cases that girls endowed with a magnificent breast, strongly slouched from constraint.
Here you need the help of a psychologist who will help you find, accept and release the problem.
There are many reasons and possible methods for correcting posture, but the first thing you should do is decide that you will be the one who will always walk with perfect posture and head held high and will begin to control yourself immediately after reading this text.
