Physical exercises for posture

In practice, physical exercises for posture in all of their structures are realized simultaneously, but the objective synchronous reflection of each of them is not yet available to researchers or is only available separately. The principle of complementarity in this case lies in the fact that physical exercise as a complex system in interaction with other systems can, under the same observation conditions, exhibit various feelings that are incompatible with each other.

The meaning of the postulate of the action is explained by the fact that the characteristics of exercises have a threshold character, conditioned by the finality of the physical (material) capabilities of the human body interacting at that moment with the environment.

When performing physical exercises for posture, the limitations in the degree of response reactions to the organism's environmental influences are determined by a function of three variables: the amount of substance consumed by a person; quantity of consumed and accumulated energy; the amount of information involved in the exchange of the body and environment.

At the same time, when striving to achieve the beneficial effect of each exercise for posture, especially in training with increased loads, the organism observes reactions that promote expansion, the removal of the final thresholds characterizing the behavior of its system. This is the working effect of each exercise and at the same time the postulate of action as a complex system.

The features of physical exercises in modeling can be represented only by probabilistic characteristics. This is because the accuracy of their measurements, in principle, can not exceed some limit available for a particular technique, in connection with which there is always some uncertainty of their values. Thus, in principle of modeling the postulate of uncertainty is realized.

Monocular multi-level (hierarchical) models can be one of the variants of the most effective models of physical exercises of their biomechanical structure. Unlike traditional ideas about the biomechanical structure as a set of phases of movements, such hierarchical models of the structural organization of exercises make it possible to obtain a systematic and truly holistic picture of the unity of all elements. The main criterion determining the system, community, unity of the elements of each exercise for posture is their overall target orientation, the subordination of a single goal. Moreover, a completely definite goal is seen as in practically all active movements of a person, and in all motor actions and physical exercises.

When constructing each movement of movement action or physical exercise that is quite complex in coordination, the person meaningfully realizes only the goal. All other elements of the biomechanical structure are realized automatically, some under the influence of muscle forces, others - under the influence of gravity, inertia, reactive and other forces.

If we imagine such a motor action or exercise in the form of a biomechanical model, then it can be depicted graphically in the form of a kind of pyramid (or "tree"), on top of which the main (general) goal is located, to which all elements are directed, whether or not the achievement of which means, respectively, a solution or not a solution to the motor task.

The closeness of the level of the location of a certain element in the graphical pyramid (the "tree of goals") of an exercise for posture to the level of its GC elevation is determined by the degree (weight value) of the contribution of each element and the process of achieving the GC.

To determine the weight contribution of elements to the general process of solving the motor task of exercise for posture, at present, a number of methods are used. Each of them is based on the results of measuring as many of the biomechanical characteristics of the exercise as possible. The GC can then be determined mathematically or experimentally. Further, using the corresponding methods of mathematical analysis-correlation (pair, private, plural), regression (step-by-step, multiple regression), factor (principal component method), latent, cluster analysis, and others, the so-called GC decomposition is performed. The allocation of individual elements - movements, to some extent ensuring the implementation of the GC.

Of course, both the process of determining the GC and the process of its decomposition are solved not only in a purely mathematical way. Mathematical methods are applied to the resulting data array in a way that does not distort the biomechanical meaning of the exercise in question. At the same time, not only the purely physical parameters of movements are taken into account, but also the direction of the concrete exercise as a pedagogical tool.

Each physical exercise, depending on the nature of its monocel can be classified as elementary, simple and complex.

The motor action, which has as its goal the solution of the motor task, which can be achieved by a single-joint movement with the realization of one or three degrees of freedom, is called an elementary exercise .

Simple exercises for posture are aimed at such a solution to the motor problem, which is provided by movements in two or more joints of one biokinematic chain (for example, the upper or lower limb).

The solution of the motor task in performing complex exercises is provided by realizing motions simultaneously in several biokinematic circuits of the motor apparatus.

Finally, in complex physical exercises, a monocel is achieved by actively moving a human body's OCM in space relative to any external reference frames.

Biomechanical structure of the system of each physical exercise is a kind of core on which all its other structural elements are based and develop.

The structure is not only the structure and form of the organization of a particular system, but also the patterns of interrelations between its elements that ensure their integration into a single system.

As already noted, this or that movement can only be known if it knows its biomechanical characteristics. From this it follows that the biomechanical structure of exercises represents the patterns of connections between the elementary articular movements of a person and the motion of the body's OCM with respect to objects of the external environment when performing certain motor actions necessary to solve the intended motor tasks.

Actually, the regularities of these movements in this case should be expressed in some formal language (graphic, sign, machine, etc.), reflecting objective ideas about their biokinematic and biodynamic characteristics. In some cases, it is sufficient to have a clear description of the qualitative characteristics of the biomechanical structure of the exercise at the verbal level. In other cases, it is necessary to give a graphic representation of the structure of the exercise. Sometimes there is a need for an equation that reflects the above-mentioned patterns.

In order to form a beautiful correct posture, as a rule, apply two groups of physical exercises: special and general development.

Special exercises include exercises for posture, which promote the formation of a habit of correct posture and less pain in the back.

[1], [2]

Physical exercises to form a habit of correct posture

1. The stump - standing with his back to the wall, the back of the head, shoulder blades, buttocks, calves, heels touch the wall. Tighten the muscles, feel the accepted position, remember
   it. Take a step forward and fix the pose.
2. Independently, by sensation, take a pose that corresponds to the correct posture, and then stand against the wall and check the adopted posture.
3. Infringement - hanging on the gymnastic wall. Straighten, take the position of correct posture and fix the pose.
4. The stump - standing with his back to the wall, the back of the head, shoulder blades, buttocks, calves, heels touch the wall. Hands forward, up, down, down. Head to the left; i.p. - head to the right, ip, not breaking the posture of correct posture.
5. The AI is the same. Make 4 steps forward, a few movements of the hands, the torso of the trunk, the head. Then turn your back on the wall and check your adopted posture.
6. Standing - standing. Accept the position of correct posture and hold on the head an object (for example, a book); sit on a chair, get up, go forward 4-8 m.
7. I. P. - standing on a bench. Take a posture of correct posture, close your eyes and fix the position.
8. Walking on the bench, hands behind the head (on the belt, up, on the head), holding the position of the correct posture.
9. Inflammation - lying on the back, hands to the side. Take a posture of correct posture and strain the muscles.
10. Inflammation lies on the stomach, hands in the sides. To fix the position of correct posture. Perform the exercise with visual and without visual control.
11. Standing - standing. Take the position of the correct posture against the wall. Sit with a straight back, touching the wall with the back of the head, back, buttocks, arms outwards upwards; i.p.
12. Standing - standing, feet on one line one after another. Keeping the posture of correct posture raise your hands upwards, execute circles with your hands in the sagittal and frontal planes.
13. I. P. - posture of correct posture with an object on the head. Stand on the left foot, the right leg is bent at the knee joint; the same on the right. Perform with visual and without visual control.
14. - To put a gymnastic stick vertically behind the back so that it touches the nape of the neck, back, buttocks (along the spinal column). Pressing the stick to the back with your right hand over your head, and the left one - straighten up behind your back, take a posture of correct posture.

By obshcherazvivajushchih include physical exercises for posture, strengthen the muscles of the neck, shoulders, abdomen, back, lower extremities, and the overall impact of exercise.

After several sessions aimed at forming a habit of correct posture, the children take the correct position near the wall, but can not always keep it in motion. In movement, the position of the head is most often disturbed, since it is difficult to catch, remember and fix, especially with the previously created wrong skill. With the head down, the muscles of the shoulder girdle relax, so that the shoulders move forward, the chest sinks, the spinal column bends. If the wrong position of the head becomes a habit, then the tonic tension changes not only the muscles of the neck, but also the back and lower limbs. As a result, the whole body's posture is disrupted.

To teach children to properly hold their head, it is necessary to apply exercises with the retention of various objects on their heads (wooden circles, 200-300 g bags filled with small stones). These posture exercises help develop the static endurance of the neck muscles and thus contribute to the correct position of the head and body.

Physical exercises to strengthen the muscles of the neck

1. I. P. - standing at the wall in a position of normal posture, put a pouch on his head. With a bag on the head to go in the given direction to the opposite wall and back with a change in the position of the hands under each step (to the side, up, forward, down).
2. An infra-structure is a thing on the head. While maintaining the correct position of the trunk, sit down, sit on the floor, kneel and return to the i.p.
3. I.P. - sitting with an object on his head. Stand on a chair and get off of it.
4. Walking in a circle with a pouch on your head while maintaining a correct posture.
5. Standing - standing, hands in the side of the bag on the head. Sit on the floor and stand up.
6. I. P. - standing at the wall with a bag on his head, hands to the side. Bend the leg, pull the right knee to the chest. Lower the knee and straighten the leg. The same with the other leg.
7. I. P. - standing at the wall with a bag on his head. Raise your hands to the sides, return to the IP, raise your hands up, return to the IP; hands forward, unscrew.
8. Ip - standing at the wall with a bag on his head, hands in the sides. Raise your hands up, crouch with your back against the wall and return to the ip.
9. Be in front of the mirror controlling the direct position of the head. Looking forward, into the distance. Lower your shoulders down. Squeeze the hands to the middle of the thighs. Straighten your legs, close your heels, and spread your socks out slightly. The body weight should be distributed evenly on two legs. Fix a position corresponding to the position of the main post or quietly. Breathe calmly through the nose. Then move away from the mirror and relax.
10. Sitting on the heels take the direct position of the head, relax the arms and put on the hips.
11. Lie down on the floor and take the pose of the main rack, legs together. Looking forward (up to the ceiling). Mentally monitor the direct position of the head, shoulders, pelvis.

Exercises for the development of neck muscles performed in the prone position

1. Infringement on the back, hands on the top. Tilt the head forward. Breath is calm.
2. The inscription is lying on the left side, the right arm is on the waist. The inclination of the head to the right is inhalation; i.p. - Exhalation.
3. I. P. - lying on the right side, left hand on the waist. The inclination of the head to the left is inhalation; i.p. - Exhalation.
4. I. P. - o.s., hands on the belt. Tilt the head forward until the chin touches the chest; i.p.

After doing a series of exercises it is recommended to sit on a chair, relax, hands to lower down, head tilt forward. Being in this position, raise your shoulders, take a breath and relax "throw" your shoulders down - make an exhalation. Repeat the movement of "shrugging" 2-3 times.

[3], [4], [5]

Exercises for neck muscles performed in a standing position

When performing exercises it is important to monitor the fixed position of the pelvis, shoulder girdle and trunk. To do this, it is advisable to perform head movements in the leg stand apart with the divorced socks outward, hands on the waist or behind the back.

The purpose of the exercises is to increase or preserve mobility in the cervical spine, to harmoniously develop the neck muscles that are associated with the muscles of the upper back and chest, the upper shoulder girdle.

Exercises for posture are recommended in the following sequence.

1. Head incline forward.
2. The head inclines backwards.
3. Head inclinations back and forth.
4. The head inclines to the left and to the right.
5. Turning the head from left to right.
6. Move along the arc downwards.

Example: I. P. - Stand of the foot apart, hands on the belt. Turn the head to the left; arch downward (chin touches the chest) head to the right; i.p. The same in the other direction

After performing the exercises, relax the neck muscles, tilting your head forward, or taking a deep breath and a gentle exhalation.

To develop a sense of muscular tension, the above exercises for posture are recommended to be performed with the fixation of the active posture at the expense of 2-3 or without visual control.

[6]

Exercises for the development of neck muscles with additional resistance

1. The stitches are legs on the width of the shoulders, one hand rests against the chin of the head, which is diverted back, and the elbow is in the palm of the other hand. Tilt the head forward, overcoming the pressure of the hand. If you take your head back, take a deep breath, tilting your head - a slow exhalation.
2. The stamping is the same, but the head is tilted forward. Slow rise of the head back, yielding to the force of the pressure of the hands, and return to the i.p.
3. The stump is a stand of the leg apart, the head is lowered to the chest, the fingers in the "lock" on the back of the head. Tilting the head back with overcoming the resistance of the hands. Head back - inhale, forward - exhale.

Exercises for the neck muscles can be used as preventive measures to reduce the feeling of fatigue at the base of the skull, in the neck and shoulders, appearing during training, production and household activities, when the head and trunk are in an awkward position for a long time.

[7], [8]

General development exercises for the development of neck muscles

1. I. P. - o.s., hands on the belt. Tilt the head forward and backward. Breathing free n. - the same. Turning the head to the left and to the right Breathing free
2. The AI is the same. Tilt the head to the right, to the left. Breathing is free.
3. The AI is the same. Rotation of the head alternately in the right and left sides. Breathing is free.
4. Exercises in the self-resistance when turning and tilting the head, using the resistance of the hands as a resistance.
5. The bridge is a wrestling bridge. Torso of the trunk with support on the back of the head and the feet. Swaying the trunk forward and backward. Breathing is free.

Physical exercises to strengthen the muscles of the shoulder girdle

1. I.P. - o.s. Put your palms on the shoulder blades (elbows upwards outwards), then spread your hands to the sides and back so that the shoulder blades touch each other.
2. The AI is the same. Hook the hands behind your back - the right hand above the shoulder blades, the left hand under the shoulder blades. Then change the position of the hands. This exercise can be performed by shifting from hand to hand a small ball or other small objects, torso the back of the trunk by moving the spine in the thoracic region.
3. The AI is the same. Slopes and turns of the trunk to the right and left with a gymnastic stick on the shoulder blades. Walking and slow sit-ups with a stick behind your back at the elbow bend. Keep the trunk straight.
4. The AI is the same. Arc movements with his hands over his head back and forth, holding the ends of the stick. Hand in the elbow joints do not bend.
5. The military service is the same, the hands are in the sides. Bend at the elbow joints, fingers clench into fists.
6. The stump is a wide leg stand apart. Circles hands inward and outward alternately in the frontal plane (in front of the face). Breathing is free.
7. The AI is the same. Circles of hands forward and back alternately in the lateral plane. Breathing is free.

Exercises to strengthen the abdominal muscles

The abdominal muscles keep the internal organs in their normal position. With their activity are connected the administration of all internal organs, located in the abdominal and pelvic cavities. In addition, they help to perform also the respiratory function.

Given such a variety of abdominal functions, it should be noted that their weakness adversely affects the growing body of the baby.

To strengthen the abdominal muscles, as a rule, exercises are performed from the initial position lying on the back with various movements of the legs and the transition from the prone position to the sitting position.

1. The lumbago lies on its back, one arm is extended upwards, the other is below. Tilt the head forward with changing the position of the hands and rear bending of the feet; i.p. Breathing is free.
2. The same exercise, but the change in the position of the hands to produce with the gripping of the fingers in a fist and sipping at the end of the movement.
3. Inflammation lies on the back, legs are bent at the knees, feet on the floor, hands on the waist. Head forward, arms to shoulders; hands behind head; arms to the shoulders; i.p. 4. The same exercise, but when doing the exercise, raise your head and perform head turns and tilts.
4. Inflammation lies on the back, hands on the waist. Hands carry out "boxing" on exhalation.
5. Inflammation lies on the back, legs are bent at the knees, hands on the waist. Tilt the head forward; sit up straight; lie down without lowering his head; i.p.
6. Inflammation lies on the back, legs are bent, hands on the forehead with palms. Springy movements of the head upwards, pressing with his hands on the forehead - exhalation; i.p. - Inhalation.
7. Inflammation lying on the back, hands along the trunk. "Bicycle" foot traffic. Breathing is arbitrary.
8. The AI is the same. Bend the leg at an angle of 90 ° in the hip and knee joints; lift the bent leg up; bend the leg at right angles; and n The same with the other leg. Breathing is arbitrary.
9. Inflammation lying on the back, hands along the trunk. Horizontal scissors feet; i.p.
10. Inflammation lying on the back, hands along the trunk. Vertical scissors feet; i.p.
11. Inflammation - lying on the back, arms up. Slowly sitting down, arms forward; slowly.
12. The same, but with different position of hands (on the belt, behind the head, to the shoulders).
13. Inflammation lies on the stomach, arms bent in front of the head. The emphasis is on forearms; holding the pose (3-5 seconds); i.p.
14. Inflammation - lying on his back, hands behind his head. Raise the legs from the floor by 45 °; hold the pose (3-5 seconds); i.p.
15. Inflammation lying on the back, hands along the trunk. Raise straight legs up to the right angle - exhale; i.p. - Inhalation.

[9]

A complex of physical exercises of general impact

1. Energetic walking - 30 seconds, arms movements are wide, loose; accelerating step, transition to a run of 1-2 minutes; fast walking, gradually slowing down the pace
2. I.P. - o.s. Stand on the right foot, left back on the toe, hands behind the head; hands lift up, look at the brush; hands behind head; i.p. The same left. Keep the body mass on the supporting leg.
3. Inflatables - hands on the waist. Stand on the left foot, right side to the toe, three springing tilt to the right, the left hand behind the head; i.p. Same to the left.
4. The stance of the foot is apart, the arms on the waist. Turn the body to the left, the left hand to the side; tilt forward, hands forward; hands to the side; i.p. The same with a turn to the right.
5. The piercing arms are hands to the sides. Standing on the right, raise the left and make the cotton with your hands under it; i.p. The same on the left. Keep the legs straight, the toe of the raised leg is stretched, the claps perform vigorously.
6. I. P. - a wide legstand apart, hands on the waist. Half-sided on "ravoy slope to the left, cotton over his head; i.p. The same on the left.
7. The stance of the foot is apart. Tilt forward, touch the toes with your hands, tilt back, hands to the sides with the palms up, head back. Mandatory deflection in the thoracic spine.
8. The pier is gray, the arms are at the back. Bend the left leg; i.p. The same is right.
9. Infringement - emphasis on sitting down. Keep lying down, look forward; emphasis lying, legs apart; the emphasis lies on the units, and on the back. Lying behind; Performing an emphasis lying on the back, keep the legs straight, touch the floor socks, tilt the head back.
10. Inflammation lies on the back, legs apart, arms outstretched. Turn the trunk to the right, hands forward; i.p. The same on the left (heels from a floor to not tear off).
11. The inscription is an emphasis on the knees, hands on the waist. Right leg back; i.p. The same left.
12. Inflammation - lying on his back, hands behind his head. Raise the legs from the floor by 30-40 cm; four springy movements with straight legs (right up, left down and vice versa); i.p.
13. Stands on the socks, hands on the waist. Eight jumps upwards with a turn all the way to the right; the same with a turn to the left.

For pupils of primary school age, a variety of mobile games are used as a means of forming and preventing posture, with emphasis on the correct posture of students. Games can be used in physical education classes and in extended-day groups. An exemplary list of such games can be as follows: "Soveshka", "Kolobok", "catch", exact rotation of the other.

With the natural development and improvement of the motor function of man in the complex contemporary conditions of his biological and social interaction with the environment, it becomes necessary to constantly monitor the state of the organism. Such control is more necessary when the human body is subjected to any artificially directed influences for the realization of certain social, biological, physical or other programs for the improvement of individual functions or, especially, of the whole system.

Pedagogical control of the formation of correct posture of schoolchildren "in the process of physical education is recommended to conduct according to the developed flowchart.

The active flexibility of the spinal column is determined from the results of measuring the amplitude of movements in various planes.

In evaluating the functional state of the muscle corset, various tests are used. However, the main criterion of physical fitness, in our opinion, should be the health status of schoolchildren, and not only the quantitative indicators of special tests. Therefore, the most important is the dynamics of the studied indicators in the course of regular exercises and exercises for posture, and not the absolute values themselves according to age.

[10], [11], [12]