Physical exercises for posture

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

The meaning of the action postulate is explained by the fact that the characteristics of exercises have a threshold nature, determined by the finiteness 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 the body's response to environmental influences are determined by the function of three variables: the amount of substance consumed by a person; the amount of energy expended and accumulated; the amount of information involved in the exchange of the body and the environment.

At the same time, when striving to achieve the beneficial effect of each exercise for posture, especially in training with increased loads, reactions are observed in the body that contribute to the expansion, pushing back the final thresholds that characterize 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, cannot exceed a certain limit accessible to a particular method, in connection with which there always remains some uncertainty of their values. Thus, in the principle of modeling, the postulate of uncertainty is realized.

Single-purpose multi-level (hierarchical) models can be one of the most effective models of physical exercises of their biomechanical structure. Unlike traditional ideas about biomechanical structure as a set of phases of movements, such hierarchical models of structural organization of exercises allow to obtain a systemic and truly holistic picture of the unity of all elements. The main criterion determining the systemic nature, community, unity of elements of each exercise for posture is their general target orientation, subordination to a single goal. Moreover, a very specific goal is seen both in almost all active movements of a person, and in all motor actions and physical exercises.

When constructing each sufficiently complex in coordination movement of a motor action or physical exercise, a person consciously realizes only the goal. All other elements of the biomechanical structure are realized as if automatically, some under the action of muscular forces, others - under the action of gravity, inertia, reactive and other forces.

If we imagine such a motor action or exercise in the form of a biomechanical model, then we can depict it graphically in the form of a kind of pyramid (or "tree"), at the top of which is the main (general) goal (MG), to which all elements are directed, the achievement or non-achievement of which means, respectively, the solution or non-solution of the motor task.

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

To determine the weight contribution of elements to the overall process of solving the motor task of a posture exercise, a number of methods are currently used. Each of them is based on the results of measuring the largest possible number of biomechanical characteristics of the exercise. The GC can then be determined mathematically or empirically. Then, using the appropriate methods of mathematical analysis - correlation (paired, partial, multiple), regression (stepwise, multiple regression), factor (principal component method), latent, cluster analysis and others - the so-called decomposition of the GC is performed, i.e. the selection of individual elements - movements that to one degree or another ensure the implementation of the GC.

Of course, both the process of determining the GC and the process of its decomposition are solved not only by purely mathematical means. Mathematical methods are applied to the array of data obtained as a result of measuring movements in such a way as not to distort the biomechanical meaning of the exercise in question. In this case, not only the purely physical parameters of the movements are taken into account, but also the focus of a specific exercise as a pedagogical tool.

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

A motor action aimed at solving a motor problem that can be achieved by a single-joint movement with the implementation of one to three degrees of freedom is called an elementary exercise.

Simple posture exercises are aimed at solving a motor problem that is ensured by movements in two or more joints of one biokinematic chain (for example, the upper or lower limb).

The solution to the motor task when performing complex exercises is ensured by implementing movements simultaneously in several biokinematic chains of the motor apparatus.

Finally, in complex physical exercises, the monogoal is achieved by actively moving the human body's center of mass in space relative to some external reference systems.

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

Structure is not only the structure and form of organization of a particular system, but also the patterns of relationships between its elements, ensuring their integration into a single system.

As already noted, a particular movement can only be considered known if its biomechanical characteristics are known. It follows that the biomechanical structure of exercises represents the patterns of connections between elementary joint movements of a person and the movement of the GCM of his body in relation to objects of the external environment when performing certain motor actions necessary for solving the intended motor tasks.

The actual patterns of the movements in question in this case must be expressed in some formal language (graphic, symbolic, 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 provide a graphical representation of the structure of the exercise. Sometimes there is a need to compile an equation reflecting the above-mentioned patterns.

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

Special exercises include posture exercises that help develop the skill of correct posture and reduce back pain.

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Physical exercises to develop the skill of correct posture

1. I. p. - standing with your back to the wall, the back of your head, shoulder blades, buttocks, calves, heels touch the wall. Tighten your muscles, feel the adopted position, remember
   it. Take a step forward and fix the pose.
2. Independently, based on your sensations, take a pose that corresponds to correct posture, and then stand against the wall and check the pose you have taken.
3. I. p. - hanging on the gymnastic wall. Straighten up, assume the correct posture and fix the pose.
4. I. p. - standing with your back to the wall, the back of your head, shoulder blades, buttocks, calves, heels touch the wall. Arms forward, up, to the sides, down. Head to the left; I. p. - head to the right, I. p., without violating the correct posture.
5. I.P. - the same. Take 4 steps forward, make several movements with your arms, bend your torso and head. Then stand with your back to the wall and check the pose you have taken.
6. I. p. - standing. Take a position of correct posture and hold an object (for example, a book) on your head; sit on a chair, stand up, walk forward 4-8 m.
7. I. p. - standing on a bench. Take the correct posture, close your eyes and fix the position.
8. Walking on a bench, hands behind your head (on your waist, up, on your head), maintaining correct posture.
9. I. p. - lying on your back, arms to the side. Take the correct posture and tense your muscles.
10. I. p. - lying on your stomach, arms to the sides. Fix the position of correct posture. Perform the exercise with and without visual control.
11. I. p. - standing. Take a position of correct posture against the wall. Squat with a straight back, touching the wall with the back of your head, back, buttocks, arms in arcs outward and upward; I. p.
12. I. p. - standing, feet in one line one after the other. Maintaining the correct posture, raise your arms up, perform circles with your arms in the sagittal and frontal planes.
13. I. p. - correct posture pose with an object on the head. Stand on the left leg, the right leg is bent at the knee joint; the same on the right. Perform with and without visual control.
14. I. p. - Place the gymnastic stick vertically behind your back so that it touches the back of your head, back, buttocks (along the spine). Pressing the stick to your back with your right hand above your head and your left hand behind your back, straighten up and assume the correct posture.

General developmental exercises include physical exercises for posture, strengthening the muscles of the neck, shoulder girdle, abdomen, back, lower limbs, and general impact exercises.

After several lessons aimed at developing the skill of correct posture, children take the correct position near the wall, but cannot always maintain it in motion. In motion, the position of the head is most often disturbed, since it is difficult to grasp, remember and consolidate, especially with a previously formed incorrect skill. With the head down, the muscles of the shoulder girdle relax, as a result of which the shoulders move forward, the chest sinks in, the spine bends. If the incorrect position of the head becomes a habit, then the tonic tension of not only the muscles of the neck, but also the back and lower extremities changes. As a result, the posture of the whole body is disturbed.

To teach children to hold their heads correctly, exercises should be used to hold various objects on the head (wooden circles, 200-300 g bags filled with small stones). These posture exercises help develop static endurance of the neck muscles and thus promote the correct position of the head and body.

Physical exercises to strengthen the neck muscles

1. I. p. - standing against the wall in a normal posture, put the bag on your head. With the bag on your head, walk in the given direction to the opposite wall and back, changing the position of your hands for each step (to the side, up, forward, down).
2. I.p. - standing with an object on your head. Maintaining the correct position of your torso, squat down, sit on the floor, kneel down and return to I.p.
3. I. p. - sitting with an object on your head. Stand on a chair and step off it.
4. Walk in a circle with a bag on your head, maintaining correct posture.
5. I. p. - standing, arms to the side, bag on head. Sit on the floor and stand up.
6. I. p. - standing by the wall with a bag on your head, arms to the side. Bend your leg, pull your right knee to your chest. Lower your knee and straighten your leg. Do the same with the other leg.
7. I.p. - standing against the wall with a bag on your head. Spread your arms out to the sides, return to I.p., raise your arms up, return to I.p.; arms forward, turn out.
8. I.p. - standing by the wall with a bag on your head, arms to the sides. Raise your arms up, squat down touching the wall with your back and return to I.p.
9. Stand in front of a mirror, keeping your head straight. Look forward, into the distance. Lower your shoulders. Press your hands to the middle of your thighs. Straighten your legs, close your heels, and slightly spread your toes outward. Your body weight should be distributed evenly between both legs. Fix a pose that corresponds to the basic stance or at attention. Breathe calmly through your nose. Then move away from the mirror and relax.
10. Sitting on your heels, take a straight position of the head, relax your hands and place them on your hips.
11. Lie down on the floor and assume the basic stand pose, feet together. Look forward (up to the ceiling). Mentally control the straight position of the head, shoulders, pelvis.

Exercises for developing neck muscles performed in a lying position

1. I. p. - lying on your back, arms up. Head tilted forward. Breathing calmly.
2. I. p. - lying on the left side, right hand on the waist. Tilt the head to the right - inhale; I. p. - exhale.
3. I. p. - lying on the right side, left hand on the waist. Tilt the head to the left - inhale; I. p. - exhale.
4. I.p. - o.s., hands on waist. Tilt head forward until chin touches chest; I.p.

After completing a series of exercises, it is recommended to sit on a chair, relax, lower your arms down, tilt your head forward. While in this position, raise your shoulders, inhale and relax by "throwing" your shoulders down - exhale. Repeat the "shrugging" movement 2-3 times.

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Neck Exercises Performed While Standing

When performing exercises, it is important to control the fixed position of the pelvis, shoulder girdle and torso. For this, it is advisable to perform head movements in a stance with legs apart and toes pointing outward, hands on the waist or behind the back.

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

It is recommended to perform posture exercises in the following sequence.

1. Forward head tilts.
2. Head tilts back.
3. Tilt your head forward and backward.
4. Tilt your head left and right.
5. Turning the head left and right.
6. Movements in an arc downwards.

Example: I. p. - stand with legs apart, hands on the waist. Turn the head to the left; arch downwards (chin touches the chest) head to the right; I. p. The same in the other direction

After completing the exercises, relax the neck muscles by tilting your head forward, or take a deep breath and exhale smoothly.

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

Exercises for developing neck muscles with additional resistance

1. I. p. - feet shoulder-width apart, one hand rests the base of the palm on the chin of the head tilted back, and the elbow - on the palm of the other hand. Tilt the head forward, overcoming the force of pressure of the hand. When moving the head back, take a deep breath, tilting the head - slowly exhale.
2. I.p. - the same, but the head is tilted forward. Slowly raise the head back, yielding to the force of pressure from the hands, and return to I.p.
3. I. p. - stand with legs apart, head down on chest, fingers "locked" on the back of the head. Tilt the head back while overcoming the resistance of the hands. Head back - inhale, forward - exhale.

Neck muscle exercises can be used as a preventative measure to reduce the feeling of fatigue at the base of the skull, in the neck area and in the shoulders that occurs during educational, industrial and household activities when the head and torso are in an uncomfortable position for a long time.

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General development exercises for developing neck muscles

1. I. p. - o.s., hands on the waist. Tilt the head forward and backward. Free breathing. I. p. - the same. Turn the head to the left and to the right. Free breathing.
2. I.P. - the same. Tilt your head to the right, to the left. Breathing is free.
3. I. p. - the same. Rotate the head alternately to the right and left sides. Breathing is free.
4. Exercises in self-resistance when turning and tilting the head, using the resistance of the hands.
5. I. p. - wrestling bridge. Bending the torso with support on the back of the head and feet. Swinging the torso forward and backward. Breathing is free.

Physical exercises to strengthen the muscles of the shoulder girdle

1. I. p. - o.s. Place your palms on your shoulder blades (elbows up and out), then spread your arms to the sides and back so that your shoulder blades touch each other.
2. I. p. - the same. Clasp your hands behind your back - the right hand above the shoulder blades, the left below the shoulder blades. Then change the position of the hands. This exercise can be done by shifting a small ball or other small objects from hand to hand, bending the torso back due to the movement of the spine in the thoracic region.
3. I. p. - the same. Bends and turns of the body to the right and left with a gymnastic stick on the shoulder blades. Walking and slow squats with a stick behind the back on the bend of the elbows. Keep the body straight.
4. I. p. - the same. Arc movements with the arms above the head, back and forth, holding the ends of the stick. Do not bend the arms at the elbows.
5. I. p. - the same, arms to the sides. Bend at the elbows, clench your fingers into fists.
6. I. p. - wide stance, legs apart. Circles with arms inward and outward alternately in the frontal plane (in front of the face). Breathing is free.
7. I. p. - the same. Circles with arms forward and backward alternately in the lateral plane. Breathing is free.

Exercises to strengthen abdominal muscles

The abdominal muscles hold the internal organs in their normal position. Their activity is associated with the functions of all internal organs located in the abdominal and pelvic cavities. In addition, they also help perform the respiratory function.

Given such a variety of abdominal functions, it should be noted that their weakness has an adverse effect on the growing body of the child.

To strengthen the abdominal muscles, exercises are usually used from the starting position lying on the back with various leg movements and moving from a lying position to a sitting position.

1. I. p. - lying on your back, one arm extended upwards, the other downwards. Tilt your head forward with a change in the position of your arms and dorsiflexion of your feet; I. p. Breathing is free.
2. The same exercise, but change the position of the hands by clenching the fingers into a fist and stretching at the end of the movement.
3. I. p. - lying on your back, legs bent at the knees, feet on the floor, hands on your waist. Head forward, hands to your shoulders; hands behind your head; hands to your shoulders; I. p. 4. The same exercise, but when performing the exercise, lift your head and perform head turns and tilts.
4. I. p. - lying on your back, hands on your waist. Use your arms to "box" while exhaling.
5. I. p. - lying on your back, legs bent at the knees, hands on your waist. Tilt your head forward; sit up straight; lie down without lowering your head; I. p.
6. I. p. - lying on your back, legs bent, hands palms on your forehead. Springy movements of the head upward, pressing the hands on the forehead - exhale; I. p. - inhale.
7. I. p. - lying on your back, arms along your body. "Bicycle" movements with your legs. Breathing is voluntary.
8. I. p. - the same. Bend the leg at an angle of 90° at the hip and knee joints; raise the bent leg up; bend the leg at a right angle; and p. The same with the other leg. Breathing is arbitrary.
9. I. p. - lying on your back, arms along the body. Horizontal scissors with legs; I. p.
10. I. p. - lying on your back, arms along the body. Vertical scissors with legs; I. p.
11. I.P. - lying on your back, arms up. Slowly come to a sitting position, arms forward; slowly I.P.
12. The same, but with different positions of the hands (on the belt, behind the head, to the shoulders).
13. I. p. - lying on your stomach, arms bent in front of your head. Support lying on your forearms; hold the pose (3-5 sec); I. p.
14. I.P. - lying on your back, hands behind your head. Raise your legs off the floor by 45°; hold the pose (3-5 sec); I.P.
15. I. p. - lying on your back, arms along the body. Raise your straight legs up to a right angle - exhale; I. p. - inhale.

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Complex of physical exercises of general impact

1. Brisk walking - 30 sec, arm movements wide and free; accelerating the pace, transition to running for 1-2 min; fast walking, gradually slowing down the pace
2. I. p. - o.s. Stand on the right leg, left leg back on the toe, hands behind the head; raise hands up, look at the hands; hands behind the head; I. p. The same with the left. Keep the body weight on the supporting leg.
3. I. p. - hands on the waist. Stand on the left leg, right leg to the side on the toe, three springy bends to the right, left hand behind the head; I. p. The same to the left.
4. I. p. - stand with legs apart, hands on hips. Turn the torso to the left, left arm to the side; bend forward, arms forward; arms to the sides; I. p. The same with a turn to the right.
5. I. p. - arms to the sides. Standing on the right, raise the left one and clap your hands under it; I. p. The same on the left. Keep your legs straight, the toe of the raised leg is stretched, clap vigorously.
6. I. p. - wide stance, legs apart, hands on hips. Half squat on the right, tilt to the left, clap above the head; I. p. Same on the left.
7. I. p. - stand with legs apart. Bend forward, touch your toes with your hands, bend back, arms to the sides with palms up, head back. It is necessary to bend in the thoracic spine.
8. I. p. - sitting, hands in support behind. Bend the left leg; I. p. The same with the right.
9. I. p. - squat support. Support lying down, look forward; support lying down, legs apart; support lying down, I. p. on op behind. lying behind; I. p. When performing the support lying down behind, keep your legs straight, touch the floor with your toes, tilt your head back.
10. I. p. - lying on your back, legs apart, arms to the sides. Turn your torso to the right, arms forward; I. p. The same to the left (do not lift your heels off the floor).
11. I. p. - support standing on your knees, hands on your waist. Right leg back; I. p. Same with the left.
12. I.P. - lying on your back, hands behind your head. Raise your legs 30-40 cm off the floor; four springy movements with straight legs (right up, left down and vice versa); I.P.
13. I. p. - stand on your toes, hands on your hips. Eight jumps up with a right turn; the same with a left turn.

For primary school students, a variety of active games are used as a means of forming and preventing posture, focusing students' attention on correct posture. Games can be used in physical education classes and in extended day groups. An approximate list of such games can be as follows: "owl", "bun", "catch", precise turn, etc.

With the natural development and improvement of human motor function in complex modern conditions of its biological and social interaction with the environment, there is a need for constant monitoring of the body's condition. Such monitoring is more necessary when the human body is subjected to any artificially directed influences for the implementation of certain social, biological, physical or other programs for improving individual functions or, especially, the entire system as a whole.

Pedagogical control over the formation of correct posture of schoolchildren in the process of physical education is recommended to be carried out according to the developed block diagram.

Active flexibility of the spinal column is determined by measuring the amplitude of movements in various planes.

When assessing the functional state of the muscular corset, various tests are used. However, in this case, the main criterion of physical fitness, in our opinion, should be the health of schoolchildren, and not just the quantitative indicators of special tests. Therefore, the most important is the dynamics of the studied indicators during regular classes and exercises for posture, and not the absolute values themselves in accordance with age.

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