Doctors called simple exercises for perfect posture
Last reviewed: 23.04.2024
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In the modern world, where the process of total informatization and computerization goes by leaps and bounds, few people are surprised that a person can sit in front of a computer monitor for hours and even days. A sedentary lifestyle, not associated with physical stress, causes great harm to human health.
Workers who are engaged in "sedentary" work, risk acquiring concomitant diseases such as osteochondrosis, hemorrhoids, prostatitis and obesity.
For a beautiful posture, the forecasts are equally unhappy. Often a person does not pay attention to the situation in which he sits at the table. As a rule, this situation resembles a twisted question mark, and the royal posture is not at all.
To regain not only a beautiful posture, but also reduce the threat of various diseases associated with improper position of the body, try a simple set of exercises that will not take much time, but will help to stay in great shape and mood.
- Exercise "Bird Dog" ("Bird-dog") will help to strengthen the muscles of the back.
The starting position is on all fours, the back is straight, without bends. The right leg extends backward, and the left hand stretches forward, directly in front of him. In this position, you need to hold about 7-8 seconds and repeat five to six times.
This exercise improves the coordination of the upper and lower muscles of the back, strengthens the muscular corset, as well as the press, hips and buttocks.
- Bridge. The starting position is lying on the back. Knees are bent, hands are relaxed. Creating a straight line from the knees to the shoulders, strain the buttocks and lift the hips. You need to stay in this position for 8-10 seconds and repeat 10 times.
Thanks to this simple exercise, you can reduce pressure on the spine, which affects the effects of a sedentary lifestyle.
- Aim for health and beauty. This exercise resembles archery.
The starting position is feet shoulder width apart. We stretch out our left leg and squat down a little, as if we are getting into the rack, preparing to shoot. Left arm bend at the elbow and "pull" the string (and stretch so that you feel how to stretch our muscles). The same thing we do the other way. Exercise is repeated 5 times in each direction.
This exercise increases the endurance and strength of the muscles, and also strengthens the lower back.
- We make attacks.
The starting position is standing, hands on hips, the press is strained.
We make a step forward with the right foot and lower the right knee at an angle of 90 degrees, and without pausing, we return to the original position. We do all this without bending our backs, keeping it straight. This exercise increases the tone of the superficial and deeper muscles on the buttocks, hamstrings, hips and calves.
Despite the fact that strengthening the back muscles and working on the posture is a long process, improvements can be felt after the first lessons, but to achieve certain results, you need to practice regularly. The main thing is not to be lazy and not lose enthusiasm and endurance.
If during the training you are worried about an unusual pain that does not go away, be sure to consult a doctor.
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