Slouching is not only not aesthetically pleasing. Slouching harms the heart, lungs, stomach, pancreas, as they have to function in a "squeezed" position. Therefore, correct posture is not only beauty, but also health!

Read these easy rules to become a queen!

First rule.

Always and under any circumstances "keep your back." Keep your back straight when walking and sitting. A straight back is a symbol of peace of mind, a bent back indicates a decline in vitality. To feel like a queen with a majestic posture, it is enough to stand for a few minutes, pressing against the wall with the back of the head, calves, buttocks and the entire plane of the shoulder blades. Remembering this position, try to maintain it when walking.

Second rule.

Unfold your shoulders and lower your shoulder blades. Do not be ashamed of your breasts: whatever size it is, it needs to be shown. Now try to be a gray inconspicuous mouse - lower your head and look at the floor. Will not work! Correct posture requires you to walk with your head held high.

Third rule.

Do not bend at the lower back. "Senile" posture is promoted by a sedentary lifestyle. If you try to get up from a chair without changing the inclination of the lower back, then in the mirror you will just see the old woman. V recent times they produce special seats, designed just so that the body is in the most erect position.

Fourth rule.

The gait should be light. "The grace of a hippopotamus" - every step, a small earthquake - is no good. A heavy, heavy gait affects not only the joints, but also the condition of the shoes. Do not think that being overweight invariably entails being overweight. Remember how Anna Karenina combined the charming fullness of the body and the gracefulness of every movement. To avoid rolling from foot to foot, models are taught to put their feet in one line. This walking "on a string" also emphasizes the smooth and slow swing of the hips. It is exactly smooth, like a pendulum - to the left, to the right ... You should not specially twist your hips, it looks vulgar.

Fifth rule.

When moving, the shoulders float straight forward. The future officers of the tsarist army in the schools were "set" bearing the following way: they tied a long ruler to their backs and placed cups of water in cardboard stands on shoulder straps, which could not be spilled when walking. At home, instead of glasses, you can walk around with a book on your head. This, by the way, strengthens the muscles of the neck, eliminates the double chin and gives the head a proud fit.

Sixth rule.

The step should be wide, confident, but from the toe. If you want to achieve a really soft ride, proudly and openly carrying your body forward, then the load from the heel should be transferred to the other part of the foot - closer to the toe. Moderately high heels will help you with this. Precisely in moderation, since equally tall stilettos and shoes without a heel at all make a woman's gait unnatural.

Seventh rule.

Remember the episode from the movie "Office Romance" - "All in yourself!" Take in the stomach, tighten the buttocks. One secret - it is easier to "absorb" the stomach on an empty stomach. The absence of a feeling of overeating generally contributes to lightness throughout the body and a flying, not burdened with extra calories, gait.

Eighth rule.

Do not be shy. Often the reason for stooping is that it is very difficult psychologically to walk as a queen and look people directly in the eyes. It's easier to hide, to squeeze your head into your shoulders and not draw too much attention to yourself. Only a proud posture, a straight gaze with a slight challenge and absolute confidence in every movement will prevent others from noticing a torn stocking, an old-fashioned handbag, high growth or ... what else are you ashamed of?

Ninth rule.

Know how to wear clothes. The gait depends on mood, setting, clothing, and even hairstyle. Hair, gathered in a heavy knot at the back of the head, inevitably pulls the head back a little, straightening the shoulders and spine at the same time. Light "flowing" fabrics of a skirt and a raincoat make the movement look like a flight, smoothly flow around the figure in front in its most advantageous places.

Tenth rule.

Not only to look, but also to be a queen. Only self-esteem and self-esteem coming from within can make the royal become yours permanent state.

The basic exercise for beautiful posture, which is widely used in medicine and sports training:

Starting position and execution:
- lie on your stomach, stretch your arms along your torso, fix your legs.

Exhale lift up upper part body from the floor, keeping the position of the arms and legs. Inhale descend into starting position. Repeat 10 times.

Do this exercise 3 times a week and your posture will be perfect. In addition, it additionally also tightens the gluteal muscles.

Additional bonus for girls:
- slouching leads to the fact that over time the muscles of the chest are shortened, "hiding" and a beautiful bust. This exercise will fix that too.

Ideal for anyone sitting in front of a computer.

If this note was useful to you, share it with your friends on social networks!

And in conclusion, I would like to invite you to listen to the Chinese pianist performing Ave Maria, and, in my opinion, he does it very elegantly! Happy viewing!

Lang Lang - Ave Maria

Please don't forget to click on the social media buttons - share with your friends! Thus, you will be of great help to me in the development of my blog.

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Today perfect posture and proud head fit not everyone can boast. Royal posture and correct gait are not only pleasing to the eye, but also a guarantee of your health and normal blood circulation. In turn, stoop and curvature of the spine are often the root causes of headaches, pain in the neck and back.

Today on the site about losing weight "Losing weight without problems" we will talk about what a royal posture is, we will talk about effective complex exercises to restore a straight back, as well as give some recommendations for maintaining ideal posture when working at home and in the office.

Is your posture royal? Posture check

Posture check is carried out as follows. It is necessary to stand with your back close to a flat vertical surface (door or wall). Head pressed to the wall, feet together, hands at the seams. Now we check how tightly your Palm between the wall and the lumbar region. If the distance is too far, it means that the abdominal muscles are too weak and the spine is pulled forward.

If you have good posture, then your rib cage slightly convex, the abdomen is slightly pulled in, the closing of parts of the legs (thighs, knees, heels and shins) occurs without special problems, there is an arched rise on the inside of the foot, the shoulders are deployed and balanced, the shoulder blades are slightly brought together, and the head is slightly raised.

We stand, sit and walk correctly!

Stand follows straight, equally distributing weight on both legs. Any bending, putting the leg forward puts the load on one half of the body more than on the other and, ultimately, can lead to curvature of the spine. The abdomen is slightly pulled in, breathing is deep and even, the shoulders are straightened, we try to bring the shoulder blades as close to each other as possible, while the chest is slightly protruded forward and raised. We keep the neck upright, the head is slightly raised. The same should be done when moving: walking or running.

As the site notes, a typical mistake sitting are excessive bending forward or bulging of the pelvis.

With the right position sitting the chest should be slightly bent forward, the shoulders should not be raised, the abdominal muscles are slightly tense, but we do not recommend taking the pelvis back, otherwise the load on the lower part of the spine will increase. Lean on the back of the chair.

Note to office workers

Yoga is one of the most effective methods stretching of all muscle groups, spine and way deep relaxation... Yoga classes help not to restore defects in the intervertebral discs, but also to correct posture over time.

If it is not possible to regularly engage in deep stretching, then working at a desktop or computer, you can do: every 30-45 minutes you should stretch up as high as possible, then spread your arms to the sides and down.

It will relieve excessive stress on the spine and the following: hands behind in the lock, we try to raise them as high as possible, the shoulder blades are brought together.

We bring the shoulder blades together, arms at the seams, the muscles of the press and back are tense, the head is thrown back. You should be in this position for 20-30 seconds.

Getting up from the table, bring your heels together, socks apart, the stomach is slightly pulled in, the muscles of the legs are tense. As high as possible, slowly rise up on your toes, you can hold your breath a little and raise your hands up.

Notes to housewives

The following are some rules, which should be adhered to by everyone who wants to become the owner of a wonderful royal posture.

Ironing, washing, cleaning

When using an ironing board, make sure that the distance between the elbow and the board is 10-15 cm. When loading the washing machine, it is recommended to squat down rather than bending over to put the necessary laundry in the compartment of the machine. To avoid constant bends of the torso and bends, you should use electrical appliances with long tubes and nozzles. This will significantly reduce the load on back muscles during wet cleaning or when using a vacuum cleaner. A long-handled brush or broom should be a true friend of your royal posture.

Cleaning and washing something

Standing at the sink or washbasin, you should try to bend your knees slightly, then the load on the back will be minimal and it will be much easier to keep your back straight. When preparing homemade meals, you should always sit in a chair when cutting and peeling vegetables and fruits. Bending over the table is highly discouraged.

Lifting heavy objects off the floor

Observe safety precautions when lifting heavy objects from floor level. It must be remembered that the muscles of the legs must also be involved, not only the muscles of the back and trunk.

First, you should squat comfortably, your back should always be kept straight. We wrap the object with both hands, trying to keep it as close to the body as possible. This helps to alleviate the stress on the spine and intervertebral discs... The rise should be moderately slow. If the object needs to be deployed, this should be done after the final straightening of the torso. In the case of light objects, it is recommended to bend slightly forward with slightly bent knees.

A set of exercises for royal posture

This set of simple exercises should be done at least 5 times a week... Before starting any exercise, it is recommended to stand against a wall and correct your posture as much as possible, remembering the sensations of fit. Then check the image in the mirror to see if the royal posture was really achieved.

1. You should stand against the wall and place the mirror on the side. The back is straight, the heels, buttocks and shoulder blades are pressed as much as possible against the wall. Take two or three steps forward with your eyes closed. Then stop and check the position of your back in the mirror.
2. Stand in front of the mirror and check your posture. After completing a few simple exercises (alternating arms and legs to the sides and up, head turns, squats), check in the mirror if your royal posture has changed.
3. It is recommended to squat or do exercises to balance both legs with a small weight on the head (book or magazine).
4. Practice walking with your back as straight as possible while practicing diaphragmatic breathing (inhale two steps, the next two steps exhale).
5. You can complete a set of exercises for working out correct posture as follows. You need to lie on your stomach with an emphasis on your palms, your arms are bent at the elbows. Raise the upper body, do not bend the spine. We linger in this position as long as possible. You can practice slow push-ups from the floor with an emphasis on your knees or off the wall. We repeat this exercise at least 8-10 times.

To develop good posture, it is necessary to maintain a balance of all muscle groups, without exception, and as often as possible to carry out the small exercises given in this article. Good luck!

About perfect posture everyone dreams, but in fact few can boast of it. But there is an exercise that can make your back straight, beautiful and healthy.

The exercise is very simple, so everyone can master it. It is often used in both sports training to strengthen the back and prevent its injuries, and in medicine to restore the normal functioning of the spine.

Starting position: lie on your stomach, lower your head down, rest your forehead on the surface of the floor or on the mat, straighten your arms, stretch along your torso and press firmly against your hips. The legs need to be connected, and the socks should be pulled back a little.

1. Exhale and begin to lift off the floor and lift the upper body: first the head, then the shoulders and chest, and then the upper abdomen. In this case, the position of the legs and arms should be maintained, so watch out for their immobility.
2. Now you need to take a breath, and then slowly and smoothly lower the entire body and head, returning them to their original position.

In total, you need to perform at least 10-15 repetitions. It is advisable to do extensions in the morning in order to prepare the back muscles for loads and provide them correct position during the day.

You can do it every day, it will not take much time. Such daily workouts will allow you to change your posture in better side and ensure the correct position of the spine. But to strengthen muscles and prevent posture disorders, 3-4 times a week is quite enough.

Benefit

The exercise is intended to strengthen the muscular corset of the back, that is, the muscles that allow you to keep the spine in the correct position from a physiological point of view and ensure normal posture. But also during the execution, the muscles of the chest, buttocks and hips are involved, so that they will also be strengthened. And if you do the extensions regularly, then you can make these parts more slender and embossed. And effectively worked out pectoral muscles will allow girls and women to tighten and make their bust more voluminous and attractive.

Such an exercise will be useful for everyone, because today there are not so many people with perfect posture. In addition, the modern rhythm of life dictates its own rules, so there are many negative factors, the influence of which leads to curvature of the spine and changes in posture. These include a sedentary lifestyle (especially on one shoulder or in the arms), working in an office at a computer, and so on. And if such factors exist in your life, or you have already noticed that your posture differs from ideal, then by all means start acting, that is, performing the exercise.

What muscles are being used?

When performing this simple exercise, several muscles are involved at once: gluteus maximus, iliocostal, spinous, longest, and also back group muscles of the thighs.

Why do you need correct posture?

Many neglect their posture and do not pay any attention to it, but in vain.

So why watch your posture anyway?

• It's beautiful, both for girls and women, and for men. Firstly, when the shoulders are straightened and slightly laid back, it automatically retracts and becomes more flat belly... Secondly, posture strongly affects gait. Thirdly, if a representative of the fairer sex does not follow the position of the back, then this can lead to weakening, decrease in volume and "sagging" pectoral muscles and this, in turn, will affect the shape and size of the bust.
• It is good for your health... If the spine becomes bent, it literally begins to squeeze some of the internal organs, such as the lungs, heart, stomach, and pancreas. Because of this, blood circulation is impaired, and functioning is noticeably impaired. And to avoid this, you need to monitor your posture.
• It's nice... Often, improper posture causes severe discomfort and tension. Such unpleasant sensations make it difficult to relax and even perform simple duties. If the posture is correct, then there will be lightness throughout the body.

• If you do not have a mat, then you can do the exercise without it. If you want to ensure maximum comfort, then you can lay on the floor, for example, a warm and rather thick blanket.
• Correctness of the exercise is important. And to appreciate it, at first you can practice in front of a mirror. This will allow you to identify errors (for example, bending arms or legs, improper body position) and correct them immediately.
• To increase the effectiveness of the exercise, you can linger in the final position (that is, with the body raised) for a few seconds, for example, by 10-15. This will allow you to maximize your muscles.
• Once the exercise is easy, you can make it a little more difficult. To do this, while doing it, stretch your arms forward, and also raise your legs.

Start this simple yet highly effective exercise today!
Based on materials: Sportwiki

Correct posture allows you to present your figure in a favorable light and improves overall well-being. Ease of gait, the condition of the spine, position internal organs and even digestion. Simple exercises will help strengthen your back muscles and stretch your spine. Let's put in a little effort to look royal!

A set of exercises

These exercises will be equally effective for both women and men.

1. Flying fish

Exercise is great for strengthening the muscles of the back, which is necessary for a regal posture. In addition, a straight back is correct work all internal organs, physical activity and well-being.

Technique: lying on your stomach, stretch your arms forward. Then lift your legs, arms, chest and shoulders off the floor and lock your body in this position for 15-20 seconds. Spread your arms to the sides, like wings, and hold this position for another 15-20 seconds. Slowly return to the starting position and relax. Do 3 sets of 10-15 reps, 30 seconds apart.

2. Plank

When performing the exercise, almost all the muscles of the body are involved: the abs are strengthened, the buttocks are tightened, the back and shoulders acquire beautiful outlines.

Technique of execution: place your hands on the floor so that the elbows form a right angle and are strictly under the shoulders. Raise your torso parallel to the floor, resting on your forearms and toes with your feet together. The muscles of the legs and abs should be tense, the back should be straight. Fix the pose with your weight on your toes and hands and hold for a minute. Watch your breathing during execution: it should be even.

3. Raising the pelvis

Exercise strengthens the buttocks, legs and back. Relieves stress on the spine and lower back ‚improves posture.

Technique: lie on your back and bend your knees. While straining your abs, lift your hips so that your knees, hips and shoulders are in line. Hold for 5 seconds, slowly lower yourself. Repeat the exercise 10 times.

4. Reduction of hands

Exercise straightens the back, relieves tension in the neck, shoulders and lower back, improves the functioning of the lungs and abdominal organs.

Technique of execution: standing with a straight back, place the ribs of the palms on the lower back so that the fingers touch. Without lifting your fingers apart, slowly raise your hands up until your palms are closed. Try to raise your hands so high that the palms are tightly joined, as in prayer. Hold the pose for 10-30 seconds.

5. Book on the head

Familiar from childhood, right? The exercise seems easy, but it really helps to build correct posture and strengthen the muscles of the back and neck, as it forces the body to maintain the correct position in order to maintain balance. You just need to walk with a book on your head for as long as you can. In this case, you can sit down and do your usual things. The main thing is to keep your back straight so that the book does not fall.

see also

"Oh, what a woman ..." - can be heard following a woman who carries herself majestically, with an even back. The same cannot be said about a woman with lowered shoulders, hunched over and with a protruding belly.

To behave beautifully in any situation, you need to control yourself and know the basic rules.

1. Always and under any circumstances "keep your back." Keep your back straight when walking and sitting. A straight back is a symbol of peace of mind, a bent back indicates a decline in vitality. To feel like a queen with a majestic posture, it is enough to stand for a few minutes, pressing against the wall with the back of the head, calves, buttocks and the entire plane of the shoulder blades. Remembering this position, try to maintain it when walking.

2. Unfold your shoulders and lower your shoulder blades. Do not be ashamed of your breasts: whatever size it is, it needs to be shown. Now try to be a gray inconspicuous mouse - lower your head and look at the floor. Will not work! Correct posture requires you to walk with your head held high.

3. Do not bend at the lower back. "Senile" posture is promoted by a sedentary lifestyle. If you try to get up from a chair without changing the inclination of the lower back, then in the mirror you will just see the old woman. Recently, special seats have been produced, designed precisely to ensure that the body is in the most erect position.

4. The gait should be light. "The grace of a hippopotamus" - every step, a small earthquake - is no good. A heavy, heavy gait affects not only the joints, but also the condition of the shoes. Do not think that being overweight invariably entails being overweight. Remember how Anna Karenina combined the charming fullness of the body and the gracefulness of every movement. To avoid rolling from foot to foot, models are taught to put their feet in one line. This walking "on a string" also emphasizes the smooth and slow swing of the hips. It is exactly smooth, like a pendulum - to the left, to the right ... You should not specially twist your hips, it looks vulgar.

5. When moving, the shoulders float straight forward. The future officers of the tsarist army in the schools were "set" bearing the following way: they tied a long ruler to their backs and placed cups of water in cardboard stands on shoulder straps, which could not be spilled when walking. At home, instead of glasses, you can walk around with a book on your head. This, by the way, strengthens the muscles of the neck, eliminates the double chin and gives the head a proud fit.

6. The step should be wide, confident, but off the toe. If you want to achieve a really soft ride, proudly and openly carrying your body forward, then the load from the heel should be transferred to the other part of the foot - closer to the toe. Moderately high heels will help you with this. Precisely in moderation, since equally tall stilettos and shoes without a heel at all make a woman's gait unnatural.

7. Remember the episode from the movie "Office Romance" - "All in yourself!" Take in the stomach, tighten the buttocks. One secret - it is easier to "absorb" the stomach on an empty stomach. The absence of a feeling of overeating generally contributes to lightness throughout the body and a flying, not burdened with extra calories, gait.

8. Don't be shy. Often the reason for stooping is that it is very difficult psychologically to walk as a queen and look people directly in the eyes. It's easier to hide, to squeeze your head into your shoulders and not draw too much attention to yourself. Only a proud posture, a straight gaze with a slight challenge and absolute confidence in every movement will prevent others from noticing a torn stocking, an old-fashioned handbag, tall or ... what else are you ashamed of?

9. Know how to wear clothes. The gait depends on mood, setting, clothing, and even hairstyle. Hair, gathered in a heavy knot at the back of the head, inevitably pulls the head back a little, straightening the shoulders and spine at the same time. Light "flowing" fabrics of a skirt and a raincoat make the movement look like a flight, smoothly flow around the figure in front in its most advantageous places.

10. Not only to look, but also to be a queen. Only self-esteem and self-esteem, coming from within, can make the royal become your permanent state. For this feeling to arise, it is not necessary to obtain a title of nobility or enter the ten richest women in the world. Dig in your soul and find your greatest virtue in yourself.

Sometimes it seems that only ballerinas, actresses and top models can boast of the correct posture. We sit from day to day, hunched over with a laptop, we walk hunched over and it is not uncommon for us to have back and neck pains. Let's tell the bitter truth: it's all about laziness. It's time to urgently improve and do exercises for beautiful posture!

Remember, it's not just your back muscles that provide proper posture. Moreover, the main burden of stabilizing the spine falls on ... the press. It is the muscles of the lower abdomen that form a beautiful posture, allow us to keep our back straight.

Abs - the basis of a beautiful posture

Work on a beautiful posture should start with training your abdominal muscles.

Follow simple exercises on all muscle groups of the abdomen and under any circumstances, pull in the stomach and try to keep the muscles in a slight tension.

The result will appear immediately: the muscles of the abdomen in tension bring the lower part of the spine into the correct position.

For correct posture you need to sit correctly

Often we sit hunched over, with our neck and head pulled into our shoulders ... This position creates unnecessary stress on cervical spine spine and leads to its deformation.

Simple exercises will help to cope with the problem.

Exercises for beautiful posture

Smooth movements, stretches and static postures help you learn to control your posture and straighten your intervertebral discs. Simple exercises can be done at home.

Lower your chin to your chest, bring your shoulder blades as close to each other as possible. This stretches the cervical spine and relieves tension.

Straighten your back and do circular motions with your hands, as if you are floating in a crawl. By developing the muscles in the shoulders, you make it easier for them to keep their neck straight. And do not sit on stools: while you are not yet used to keeping your back straight, the lack of support is an additional temptation to slouch.

Stand up straight, lower your arms and move them slightly away from the body. Stretch the top of your head up, as if you are about to come off the floor. At the same time, the chin remains slightly lowered.

In the morning and evening, get up in the "hands to feet" position: leaning forward, try to grab your ankles with your hands. This stretches the spine and relieves the so-called "habitual curvature".

Sit sideways to the mirror to control your back position. Bend your knees under you, lower your pelvis to your heels. Place your palms on your knees, straighten your back. Try to sit like this for 3-4 minutes. If you do this exercise 2 times a day, gradually the muscles will remember the correct position.

Checking the acquired reflex for posture control

Get into the ideal body position in front of the mirror. Then move, make any bends and movements. Now return to the starting position again, but without peeping. Check with a mirror: did you manage to keep your posture correctly without it? Congratulations!

Swimming for beautiful posture

In water, our body is "like fluff", so it is easier to control. Therefore, in the summer at the sea or pond, in other seasons in the pool - pay attention to your posture. For correct posture the most best style swimming - on the back: the neck is relaxed, the position is strictly horizontal, while all the muscles of the back work, because they help you keep balance on the water.

But there is no overvoltage either: you can swim at a comfortable pace, speed is not your priority. To avoid swimming too boring, alternate backstroke with active free-style swimming to strengthen and shoulder muscles, and press. And the result will be - beautiful posture and become a queen!

Yoga exercises for perfect posture

These are simple and effective exercise will bring you closer to the ideal posture, relieve pain in the spine, strengthen your back muscles.

Exercise 1

Baby pose. Kneel down on the mat. Arms are extended, palms are directed towards each other.

Slowly lower your buttocks to your heels, and stretch your arms in front of you. Press your palms to the floor.

When the neck relaxes, return to the starting position.

Exercise 2

Warrior pose. One leg is 3-4 feet in front of the other, arms are on the sides, the back is straight.

While inhaling, we bend the leg that is in front. We stretch forward and close our fingers above our head.

Exercise # 3

Lizard pose. We bend one leg in front of us, the second behind you. We rest our hands on the floor, the body stretches up - perpendicular to the floor.

As you exhale, lower the body to the knee.

Do this exercise 6 times on each leg.

Exercise 4

Bridge pose. We lie on our back, hands in the lock perpendicular to the floor. We stretch our hands to the ceiling, lifting them off the floor.

While inhaling, raise the pelvis from the floor and stretch the pubic bone to the ceiling. On exhalation, we return to the starting position.

Do this exercise 6 times.