Straight posture. A set of exercises for correct posture. How to make a straight posture, what exercises to do for this

11.10.2019

We all dream of a royal posture. But today, there are fewer and fewer women who walk proudly and with dignity. If we put aside the congenital curvature and various injuries, then all other causes are not correct posture can be eliminated. Incorrect working posture, poorly developed back muscles, and even uncomfortable clothing can ruin your posture. Follow these rules so that you have perfect posture and avoid spinal problems.

Rule #1: Always keep your back

Whatever you do, your back should be straight: whether you are standing, sitting or talking on the phone. To take the correct position, stand for a couple of minutes standing, pressing against the wall with the back of your head, calves, buttocks and the entire plane of the shoulder blades.

Rule number 2. An imaginary stretched thread from the coccyx to the back of the head

For a beautiful posture, not only strong muscles are important, but also internal control. Therefore, always imagine that a strong thread is stretched from the back of the head to the coccyx.

Rule number 3. Turn your shoulders and lower your shoulder blades

Turn your shoulders, try to lower your head and look at the floor - you will not succeed, because correct posture obliges you to walk with your head held high.

Rule number 4. Control the bend in the lower back

When sitting, try to follow rule number 1. Try to get up from your normal sitting position without changing the position of your back, and look in the mirror. If you see a hunched old woman in the reflection, then you urgently need to do self-control and keep your back straight to avoid clamping in the lower vertebrae.

Rule #5

A light gait contributes to a beautiful posture. Walk like models - moving your feet in one line. But you don't have to twist your hips.

Rule #6

Try practicing the vacuum exercise. Do it in the morning on an empty stomach.

Rule #7

Perfect posture: doing exercises

Hanging in the doorway will help strengthen the muscles of the back and neck and correct posture. Put your feet on the line with the jamb of the doors, the heels can be torn off the floor, the main focus is on the shoulder blades. Keeping your hands on either side of the door frame, bend forward and hover for 30 seconds. It is important that you feel the spring return. After the exercise, stretch the muscles of the arms.

Lying back extension: lie on your stomach, arms along the body. Raise your head by arching your back.

plank- an exercise that helps out in many cases: look forward, back and legs form one line.

Roller exercise- Lying on your back, place a towel roll under your lower back. Connect the big toes and little fingers on the hands. In this position, you need to lie down for 5 minutes, gradually increasing the time to 10 minutes.

Rule #8

Don't be shy and don't hide your eyes from people. Always walk with your head up.

Rule #9

When walking, transfer the load from the heel to the part of the foot closer to the toe. You will see how soft your walk becomes.

Rule #10

Self-respect and self-esteem, coming from within, will help you always feel like a queen. So - and your gait will be royal.

The spine is a chain of bones (vertebrae) that runs along the body from the head to the buttocks. Inside the spine is spinal cord, which is a dense plexus of nerves. They connect the brain to the rest of the body. Contrary to popular belief, the spine does not have to be perfectly straight. It has natural curves (especially in the neck and lower back) that provide more stability to the body and allow the body to move in different directions. Thus, a healthy spine should resemble the letter "S" in lateral projection. However, from behind, the spine should appear straight and level with minimal curves. With proper attention to your back, you will be able to maintain the natural curves (in the neck and lower back) and straight sections (thoracic vertebrae) of the spine.

Steps

Back care

Watch your posture. Proper posture when walking and sitting allows you to maintain a healthy spine. Good posture does not mean a perfectly flat back. With good posture, the back looks straight, but the natural shape of the spine is preserved. Slouching is a sign of poor posture, so try to roll your shoulders back, keep your head straight, and slightly arch your lower back. A person with good posture looks confident and healthy.

Your desk chair at work should be height adjustable and support your lower back. At home, place small pillows under your back when you watch TV.
Make sure that the computer is at eye level and in the middle of the chair, otherwise the neck will be strained, which will cause headaches.
Walking with a book on your head is not the best modern way improve posture, but this technique really helps to correct posture.

Sleep on an orthopedic mattress. The position of the body during sleep affects posture. A third of the day a person spends in bed, so it is important to choose a quality mattress and monitor the position of the body. Many people like hard mattresses. There are mattresses with a surface that "remembers" the curves of the body and makes sleep more comfortable. The mattress should be changed every 8-10 years. Memory mattresses last less - turn them over every week to prolong their lifespan. The thickness of the pillow should correspond to the distance from the shoulder to the ear. So your neck will be in a natural position all night.

Wear quality shoes that fit well. The feet play an important role in the process of movement and influence posture as they are the foundation of the body. Leg problems are transmitted higher up and can affect the spine. wear sustainable shoes on a small heel (0.5 - 1.5 centimeters), which would support the arch of the foot. Socks should have enough room for you to move your toes. Don't wear tight shoes high heels too often, because such shoes cause damage to the feet and shift the center of gravity forward, which leads to strain in the pelvis and spine.
- High heels cause a severe curvature in the lower spine, i.e. hyperlordosis.
- If you are overweight, have flat feet, or short leg, contact an orthopedist or chiropractor and order special inserts in shoes in the toe or under the heel. Orthopedic insoles correctly distribute the load on the spine, supporting the arch of the foot and compensating for any deviations.
- Leg dysplasia can result from a broken ankle, malunion of a broken leg or spine, knee surgery, childhood bone deformities, and certain bone diseases.
Lead an active lifestyle and move more often. Moderate physical activity is good for health: it helps to reduce weight, strengthen muscles, and this helps to relieve stress on the spine. Excess weight puts unnecessary pressure on the vertebrae and peripheral joints, causing them to become more fragile (osteoarthritis) or dislocated. In addition, strong muscles, along with tendons, keep bones and joints in optimal position (provided that you do all the exercises correctly). Try not to pump one muscle at the expense of another, as this can lead to imbalance in the musculoskeletal system and poor posture. Ask a personal trainer, physical therapist, or chiropractor to talk to you about the muscles that affect posture before you start exercising at home or at the gym.
- The following exercises help strengthen the spine and improve posture: rowing machine exercises, leg and pelvic raises, and chest presses.
- If you don't like weightlifting, take up yoga or Pilates. This exercise will allow you to stretch, strengthen, and reposition your core (upper, lower, and lower back) muscles, which are the foundation of good posture. Stretching your chest muscles will help loosen tight muscles.
Eat foods rich in minerals and vitamins. To keep bones strong, straight and healthy, you need to regularly consume the recommended amount of minerals and vitamins. Calcium, phosphorus and magnesium form the mineral basis of bones, including the bones of the spine, so a lack of these elements in the body can weaken the bones and make them more fragile (i.e., lead to osteoporosis). Bones also need vitamin D as it is essential for the absorption of minerals in the intestines. Vitamin D deficiency leads to softening of the bones (osteomalacia), which causes them to deform under the weight of the body. Vitamin K is known to everyone as a blood-clotting vitamin, but few people know that it is also important for bone health. Lack of vitamin K weakens the bones.

Help from a specialist
1. Get tested for scoliosis. Scoliosis is a disorder characterized by an abnormal transverse curvature of the spine (most often in the thoracic region or below), which can lead to bone and tissue deformity, chronic pain, and limited mobility. In some people, scoliosis is congenital and the cause is unknown; in others, scoliosis develops during life (that is, it is primary). It is not uncommon for children to be examined for scoliosis in schools, but this can also be done by a general practitioner, orthopedist, or chiropractor. You will need to bend forward so that the doctor can assess how even your shoulder blades are. If one shoulder blade protrudes more than the other, scoliosis is more likely.
2. Consult with an orthopedist. If the examination reveals that you have a curvature in your spine (scoliosis), you will need to make an appointment with a specialist. In mild forms of scoliosis, there are usually no symptoms, but the more curved the spine is, the more likely it is to experience pain and dysfunction of the spine. Your therapist will examine your spine and will likely schedule you to take a picture of your back to better understand the extent of the curvature. Your doctor may also look for common causes of scoliosis in adults, including osteoarthritis, osteoporotic fractures, osteomalacia (softening of the bones), and herniated discs.
  - You may also be ordered to have a CT scan or an MRI to confirm the diagnosis.
  - Scoliosis is often inherited, so children with parents or close relatives who have scoliosis should have regular check-ups with a doctor.
3. Discuss the possibility of surgery with your doctor. Surgery should be considered as a last resort severe pain in the back, but if scoliosis develops rapidly in a teenager, surgery should be considered first. During transplant surgery bone tissue two or more vertebrae are connected and a metal pin or other device is inserted to hold all the vertebrae. The goal of the operation is to move and connect the curved vertebrae so that they form a straight section. Remember that surgery can stop the progression of the disease in a teenager, but not cure scoliosis in an adult. However, the operation is suitable for older people with osteoporotic fractures in the thoracic spine, due to which a hump forms.
  - Metal pins (stainless steel or titanium) hold the spine in place until the bones fuse. They are attached to the vertebrae with screws, hooks and/or wire. When the child grows up, the attachments are removed.
  - Complications associated with surgery include infection (osteomyelitis), allergy to anesthesia, nerve damage/paralysis, and chronic pain.
4. Consult a chiropractor or osteopath. A chiropractor and an osteopath are specialists who work with the spine using manual therapy. Manual therapy allows you to solve problems with the spine and other musculoskeletal tissues. Specialists can detect abnormalities (unusual bends, limited mobility and incorrect position of the joints, stiffness of the paravertebral muscles). If something is wrong with the spine, the specialist can put the vertebrae in place and restore mobility. This intervention does not cure severe and moderate scoliosis, but it can keep the vertebrae in the correct position and help them function.
  - Regular work with an osteopath or chiropractor (for example, every month) can reduce back pain and improve posture.
  - Clicks and crunches in the spine during the work of a chiropractor are explained by a change in pressure in the joints, due to which bubbles of nitrogen gas come out and burst.
- Physical activity cannot prevent the progression of scoliosis, but strong muscles help fight the pain caused by this disease.
- It may be hard to believe, but thoracic region the spine can become too straight, leading to an abnormal alignment of the vertebrae. This posture is also called military.
Warnings
- Do not try to straighten your back yourself if you notice irregularities. Without special knowledge and without special techniques, you can only harm yourself. Contact your doctor.

Not many people can boast of a beautiful even back, because the correct posture is formed in childhood and adolescence. As a rule, no one controls the child when he sits incorrectly at his desk at school. Some slouch because of too tall so as not to stand out from the rest. And sometimes the stoop is affected by wearing heels. If incorrect posture appeared in old age, then this indicates some pathologies of the spine and musculoskeletal system. Sometimes babies are already born with a hump or a curved spine.

IMPORTANT! In any case, whatever the reason, you need to get rid of it. We all know the importance of good posture. The fact is that poor posture not only spoils the aesthetic appearance of the figure, but also entails a lot of unpleasant consequences. It can be scoliosis, disorders of the heart and blood vessels, the brain, and so on. Therefore, it is extremely important to start correcting the stoop as soon as possible.

Correct posture is the ability of any person to keep the body straight in a relaxed state. In this case, the muscles of the whole body should not strain.

Signs of good posture:

Expert opinion

Pain and crunching in the back and joints over time can lead to dire consequences - local or complete restriction of movement in the joint and spine, up to disability. People, taught by bitter experience, use a natural remedy recommended by orthopedist Bubnovsky to cure joints ... Read more»

Easy soaring gait.
Tightened belly.
The shoulders are in a slightly lowered and laid back state.
At the knees, the legs are slightly turned.
The chest moves forward a little.
The position of the head is strictly vertical.
The spine is straight.

How to fix bad posture

Unfortunately, the stoop is not amenable to drug therapy, although it would be easier to take a pill and wake up with a straight back. But, on the other hand, it can be fixed completely free of charge, however, with a little of your own effort. When you start to take the correct postures or do special exercises, you may experience mild pain and discomfort, so you need to start gradually.

Many experts recommend doing the following:

You can buy an orthopedic bandage in the form of a corset. Putting it on, you will feel how it will prevent stoop on a mechanical level.
AT free time it is advisable to wear an ordinary book on your head, just as they carry luggage in India. It is enough to walk like this for 20-30 minutes a day. The essence of this method is that the book can only be held with the right posture, but if you hunch over a little, it will fall. Therefore, you will be forced to keep your back straight. In addition, it improves coordination of movement. By the way, you can also keep a book on your head in a sitting position, for example, when you are sitting at a computer or watching TV. It is noted that after a week or two, a person’s book stops falling at all.
If you have a sedentary job, then the chair must be office. Because it is designed for the duration of the work of a person with the correct position of the body.
Sitting at the table, you need to move as close as possible to the table so that the elbows are at a right angle (it is permissible and at a slightly sharp angle). In this way, you will correctly set the chair for the correct posture.
As an option for a reminder, you can tie a red thread on your finger or hand. It will remind you to take the correct posture.
When you adjust your chair, your thighs should be exactly parallel to the floor.
Be sure to take breaks from work to warm up your back.
You need to sleep exclusively on a hard mattress.
During sleep, lie on your stomach and side less often. Give preference to the back.
Avoid feather pillows, they are too soft.
When lowering any load, even a small one, always bend your knees. Only in this case the spine will remain straight and straight. It is strictly forbidden to bend the lower back.
Lifting weights is the same as lowering.
If you have hard physical work, then it is better to tie a belt that holds your lower back.
Distribute the load in two hands. It is unacceptable to carry bags on one side only.

How to Check Your Posture

In order to check in what state you need to stand with a beautiful posture, you need to lean against a flat wall. In this case, the buttocks, heels, back of the head and shoulder blades should fit snugly against the surface. But the gap should be between the shoulder blades and the lower back. Ask someone to insert their hand into this area: it should pass freely.

A little about secrets

Have you ever experienced constant back and joint pain? Judging by the fact that you are reading this article, you are already personally familiar with osteochondrosis, arthrosis and arthritis. Surely you have tried a bunch of medicines, creams, ointments, injections, doctors, and, apparently, none of the above helped you ... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working remedy, as they will lose customers! Nevertheless, Chinese medicine has known the recipe for getting rid of these diseases for thousands of years, and it is simple and understandable. Read more»

To adjust your gait, you need to direct your gaze only straight ahead, and step gently. The feet must be slightly bred to the side, and you need to step directly on them, and not on the heels. During the landing of the foot, it is better to bend the leg slightly at the knee. Do not forget about a straight back and free shoulders. In general, you need to develop a gait in orthopedic shoes.

The easiest and most effective exercises

You can also correct the stoop of the back with the help of special exercises for a beautiful posture, which are performed quite simply:

In position: when you are sitting, for example, you need to relax your shoulders periodically. This will avoid slouching.
To straighten your back, you need to stand up and try to connect the shoulder blades. Shoulders should be pulled back as much as possible. Hold this position for 10-15 seconds, and then return to the starting position and relax. You can repeat at least 4-5 times. This exercise is aimed at strengthening the muscles of the back.
It is very useful to raise and lower the shoulders, to make rotational movements with them.
"Kitty" is probably known to everyone who has ever done exercises. For this exercise, you need to get on all fours and bend your back down, and pull your stomach in. In this position, stand for 7-10 seconds. The back is now arched reverse side. And so several times. To complicate the exercise, you can, with your back arched down, strongly bend forward like a cat's sip. The legs will then be in a straight position.
Lie on your back with arms extended along the body. Next, you need to slowly raise your head, then your neck, and then your shoulders. And so stretch until you lean on your own elbows. You can stretch your arms forward. Stop for a few seconds and return to the starting position.
Lie on your back with bent legs: the knees do not touch each other, and the heels are located near the pelvis. Then you need to raise the pelvis and stand for 10 seconds.
Starting position: the same, but while raising the pelvis, the arms should be stretched up.

All exercises should be done constantly and preferably 2-3 times a day.
Gradually increase the number of times.
Can be done and strength exercises with dumbbells.
Exercises for correct posture include push-ups and exercises on simulators.
Walk more and run more.
Do exercises in the morning.
Go to the pool and swim more.
Let the body be saturated with oxygen while walking.
Ventilate the room more often.

ATTENTION! If you have serious problems with the spine in the form of diseases, then be sure to consult a doctor before classes. You may have to give up some exercises for good posture. The fact is that for some pathologies there are contraindications. You don't want to harm your own body, do you?

You can watch some more exercises on the video:

Problems with posture are not only ugly, but also harmful to health. Lack of the habit of keeping your back straight leads to curvature of the spine, pain in the shoulder joints, and the development of thoracic osteochondrosis. About how to get rid of stoop and find a royal position, tells the doctor of exercise therapy and sports medicine, an international fitness trainer, author of a book and a system of exercises for the spine and joints, Alexandra Bonina.

What happens in the body when you stoop

Posture is the perfect balance between all the muscles of the body, which provide the correct physiological position of the neck, shoulders, shoulder blades and chest. But if at least in one place this balance is disturbed, then destructive processes begin to occur in the body, and the first sign of such negative changes is the appearance of stoop. Everyone knows what a stooped person looks like: the shoulders go up and forward, the chest is clamped, the head leans forward and down.

From the point of view of physiology, the following happens: the muscles of the shoulder blades, the back of the shoulder and back become weak and stretched, and the muscles of the chest and front of the shoulder, on the contrary, are clamped and overstressed. In addition to the fact that such violations look ugly, they are also the cause of the development of various diseases. Therefore, the stoop must be corrected, achieving the restoration of good posture. Two components will help in this: physical exercises and healthy daily habits.

The best exercises for a beautiful back

If you really decide to get down to business seriously, first you need to understand which method of posture correction is the most effective. Since slouching is an imbalance between the muscles of the upper part of our body, do without exercise will not work.

It is enough to practice only 20-30 minutes a day, but regularly. The emphasis is on strengthening the muscles of the back, back of the shoulder and shoulder blades. In parallel, you need to stretch the pectoral muscles and the front surface of the shoulder. It is an integrated approach and alternation of types of exercises that will restore the balance between right groups muscles and return the shoulders to their normal position. As a result, you will get a beautiful posture. International class fitness trainer Alexandra Bonina made a special set to work with this problem. Let's take a look at how to do it in detail.

Exercise "Coachman". Stand up straight, stretch your straight arms forward. Imagine that you are riding a horse and holding the reins. Now you need to stop the horse: pull your arms towards you, pulling your elbows back and bringing your shoulder blades together as much as possible. Hold this position for 2-3 seconds and slowly return to the starting position. Repeat 10-12 times.
Exercise "Hugs". Performed immediately after the first exercise. Standing straight, stretch your straight arms forward. As you inhale, spread your arms to the sides and back, stretching the pectoral muscles. As you exhale, slowly come back. No need to rush - it is important to feel how the muscles of the anterior surface of the chest are stretched. Repeat 10-12 times.
Exercise "Tray with dishes". Starting position standing. Bend your arms into elbow joints 90 degrees, palms facing up. Imagine that you are holding a tray of dishes in your hands. Throughout the exercise, the elbows should always be pressed to the body. Now spread your arms to the sides, pulling your shoulders back and bringing your shoulder blades together. You will feel the muscles in your back tense up. Hold this position for 2-3 seconds and then slowly return to the starting position. Repeat 10-12 times.
Exercise "Wall". Stand with your back to the wall so that your heels, pelvis, chest and head are pressed firmly against it. Lower your arms along the body. Now you need to raise straight arms forward and then up. It is important not to tear the body and pelvis from the wall and not to bend in the lower back! With a good stretch of the chest muscles, you can reach the wall with straight arms. If it doesn’t work out, then it’s okay: raise your hands up until you feel that you began to bend in the lower back. Hold a little in the upper position and slowly lower your hands. Repeat 10-12 times.

5 healthy daily habits

Habit #1. Place a mirror on your desk in front of you. If you work at a computer, then you should put a small table mirror on the side of the monitor. This will allow you to periodically look into it and control the position of the head, neck and shoulders when you are sitting. If you notice that you have begun to stoop, then immediately return to your normal position.

Habit number 2. Always carry bags or packages in two hands. If you are walking and carrying groceries from the store, for example, it is best to distribute them evenly over 2 bags. This will provide a symmetrical load on the muscles of the shoulders, shoulder blades and back - and this is exactly what provides a beautiful posture. Abroad there is a similar exercise for posture - "Farmer's Gait", where you need to take same weight in both hands and walk with him, trying to maintain balance. Thanks to this, the muscles of the shoulder blades and shoulders that we need are well included in the work, which ultimately forms a flat back.

Habit number 3. Do chest stretches. As we have already said, stooped shoulders in violation of posture are not only a weak back, but often tight, clamped pectoral muscles. Therefore, with a stoop, it is important to regularly stretch these muscles. If there is no time for a full workout, you can cheat. Stand in the doorway, sideways to one of the jambs. Press your arm against the joint from the elbow to the hand so that the shoulder (from the elbow to the shoulder joint) is parallel to the floor. Now move the body forward a little and turn it slightly in the opposite direction from the supporting arm. So you will provide a good stretching of the pectoral muscles. Just remember that you need to stretch very gently, without jerking and large amplitude. Hold this position for 10-20 seconds and do the exercise on the other side of the body.

Habit number 4. Take breaks every hour while working at the computer. Sitting at a monitor has a particularly negative effect on posture. Therefore, it is important to periodically take breaks and stretch the muscles of the back, shoulders and chest. It is advisable to get up from your desk every hour and do a light workout for 5-10 minutes. So you will provide yourself with good prevention of stoop.

Habit number 5. Use a posture corrector. A posture corrector is not just for correcting your posture. By itself, it cannot strengthen the muscles or provide them with greater elasticity. Therefore, it is recommended to use it as soon as possible so that you can feel what position your body should be in and learn how to hold your shoulders and back correctly. Put on the corrector for at least 1 hour and then take it off. You yourself will feel how you continue to want to keep your back more straight. You don't have to wear the brace all day: be sure to take breaks every 3 hours so that your back gets used to being in the correct position.

Use in your Everyday life these good habits and simple exercises and you can quickly notice significant improvements in your posture!

Alexandra Bonina is a certified physiotherapist and sports medicine doctor, an international class fitness trainer (USA, California). Author of a system of rehabilitation exercises for the spine and joints. Author of the book Healthy Spine in 2 Weeks.

Everyone is familiar with the expression "royal posture". People with such a “bearing” are paid attention to, they are noticed even in the crowd. And always such a person involuntarily inspires respect, he at least seems confident in himself, his appearance and abilities. And at such a moment, anyone wants to be like him, also proudly turn his shoulders and raise his head. After all, there is nothing complicated in this, you just need to understand how to make a beautiful posture.

What are the benefits of good posture?

Good posture not only makes you look better and feel more confident. It is she who is one of the direct prerequisites for the health of the spine. Think about how many diseases are directly related to posture disorders?

First of all, this, of course, often appearing in children, kyphosis and. The manner of sitting in a "skewed" position, stooping, lack of necessary physical activity(which is especially true during the period of active growth, which is just combined with studying at school and college, when, willy-nilly, and the child is seriously “attached” to the school desk) - all this leads to the appearance of these very unpleasant, albeit completely curable, in childhood diseases.

Healthy back - good mood!

Violations of posture are no less dangerous for an adult. Yes, indeed, it is unlikely that the wrong position of the body will lead to the appearance of scoliosis or kyphosis in adulthood. But it successfully contributes to the development of other, much more serious diseases, including. And what it threatens a person with is no need to further explain, here and, and, and a lot of severe pain syndromes.

That is why the question of how to make the correct posture is extremely important not only for appearance man, but also for his health.

What do you need to do to correct your posture?

When considering the question of how to make a straight posture, you need to understand that this most often does not require any special exercises. Gymnastics, designed to "align" the back, is usually used when various diseases, for healthy person it is not required. Most often, good self-control is enough. Although, of course, some exercises that carry a game element will be quite interesting and useful.

First of all, pay attention to how you stand, sit and walk. Make it a rule to turn your shoulders a little, and raise your head a little. Of course, it is not easy to constantly control yourself, but after a while it is precisely such a “proud” position of the shoulders and head that will be fixed and will be perceived by you as natural. The most difficult thing is, perhaps, getting used to “keep your back” while working at a computer or reading. Here the head itself gradually begins to sink, the person begins to slouch. But this is fixable, it is enough to periodically remind yourself of the need to take the correct position.

Nevertheless, no matter what sets of exercises for posture straightening are offered in gyms, it should be understood that the question is how to do it. even posture, is solved mainly in everyday life. Exercises will help you, shoulders and neck, but none of the exercises will make you proudly raise your head and straighten your shoulders.

What exercises are used to correct posture?

And yet, how to make the perfect posture without resorting to exercises? As mentioned above, this is quite possible, but why not simplify your task by using simple exercises. At the same time, the most popular and well-known exercise to almost everyone, which is used to develop the correct posture even by a photo model, is quite simple and exciting, since it includes some game elements.

The exercise itself is quite simple - you need to stand with your back to the wall, straighten your shoulders, while the back of your head should also touch the wall. After that, we take any book in hard, but not glossy cover, and put it on our heads. The main task is clear - to keep the book on the head. If this is easy, then you need to try to reach the opposite wall, holding a book on your head. When this began to turn out, they make an arbitrary “maze” of chairs and furniture, through which a person needs to go, bending around all the objects. In general, fantasy is not limited to anything here, so it is quite interesting to perform such an exercise.

For the sake of curiosity, try to sit down with a book on your head, and watch TV in this position, for example. The main thing in this case is to distract yourself from holding the book on your head. If the skill is well established and the head does not start to “slide” into the lowered position, then the book will not fall until you try to change the position.

In order to relax the muscles after a working day, it is very useful to hang on the horizontal bar. In this case, the spine is stretched, and those muscle groups that support the head are relaxed. Thus, they can be given a little rest so that their fatigue does not begin to affect their posture.

How can I check if my posture is correct?

Many people ask this question. In principle, this is not difficult to do. First you need to undress to your underwear and stand in front of the mirror in the position in which you usually stand. Do not reach up, do not align on purpose, but take exactly your usual position. After that, pay attention to your shoulders and hips - with the right posture, they should be located symmetrically, without distortions.

After that, in the same position, stand with your back to the wall. At the same time, try not to deceive yourself by specifically pulling yourself up and leveling out, it’s important for you to find out the real state of affairs, isn’t it? So, with proper posture, the walls will touch the heels, buttocks, back in the area of the shoulder blades and the back of the head.

By the way, you may also be interested in the following FREE materials:

Free books: "TOP 7 harmful exercises for morning exercises which you should avoid" | "6 Rules for Effective and Safe Stretching"
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