Exercises for the back so as not to slouch. How to fix an adult slouch

Slouching is a problem for a large number of people. She not only looks ugly, but can also provoke various health problems. It is easier for children to cope with how to get rid of the stoop, since their spine has not yet formed and is easy to change. It will be more difficult for an adult to do this, but, nevertheless, regular work can help correct posture.

Everyone knows what a stooped person looks like. This problem is relevant for children, adolescents and adults alike. Stoop develops very quickly, but it is not so easy to deal with it.

In how to remove the stoop of the back, it is initially important to determine the reason that led to this phenomenon.

The main reason for slouching is poorly developed back muscles. If the muscles of the chest are well developed at the same time, then there is a tension forward, which the back is unable to resist.

This condition may be the result of impaired muscle development, as well as improper loads. The first situation is relevant for children, the second - for adults. The habit of slouching arises due to prolonged sitting in the wrong posture. Also, behind the stoop can hide diseases of the spine in the early stages.

The first thing that is important in how to correct the stoop in an adult is to train yourself to keep your back straight. This will make the muscles work and remember the position of the body. The basic principles of dealing with stoop will be as follows:

Swimming... Thanks to water, the human body is maintained in a physiologically correct position. Also, when swimming, the spinal muscles are actively involved in the work. The load is quite high, but at the same time it is given simply, because swimming is considered the main doctor in the fight against stoop.
Workout... To strengthen your back muscles, you can do strength exercises with dumbbells, they are also available at home. An uncomplicated training course will provide an opportunity to restore muscle balance.
Manual therapy. Slouching massage is usually not prescribed in the early stages of the problem, however, later it may become necessary. Treatment is aimed at stretching the spine and relaxing the muscles of the shoulders, which, when stooped, seem to freeze in the wrong position.
Surgery. This method is assigned in special cases when all other methods do not give a result. The operation is very difficult, and after it the patient needs long-term rehabilitation, but if there are no other options, this method can be a salvation.

Eating right is also important in how to remove slouching at home. It is very important that the body gets enough protein and calcium from food.

How to get rid of slouch at home: exercise

How to get rid of slouching in adulthood, and is it possible? Yes, if you do the specific exercises regularly and responsibly. Correct, simple exercises will help normalize your posture.

Stretching

Exercising from a slouch, aimed at stretching, is great for fighting this problem. Stretching helps to relieve tension in the chest, back, hip flexors, allows the spine to take the correct vertical position without bending forward and stooping. Each exercise must be performed several times a day, devoting 20-30 seconds. If the stoop is light, a couple of stretching exercises will suffice.

Hands in the lock behind your back. A simple exercise that allows you to stretch your shoulder muscles and open your pectoral muscles. Try to concentrate on pulling your shoulders down and back. Keep your neck straight without pulling it forward. Stand up straight with your arms resting relaxed along your body. Clasp your hands behind your back. You need to gently pull your shoulders back so that your chest opens as much as possible, and you feel tension in your shoulders.
Exercise to stretch the hip extensors. A spasm of the hip extensors can push the core forward even further. You need to relax this muscle group - this will help keep your posture straight and prevent tension due to a long sitting position. Start with a classic lunge position: keep your back straight, bend your right leg at the knee in front, and simultaneously pull your left leg back. Gently lower your left knee to the ground to feel the tension on the back of your thigh. Hold for 20-30 seconds in this position, do the same for the right leg.
Exercise to stretch the quads. It would seem, what is the connection between the muscles of the legs and posture. However, our body is a single mechanism. Since the quads are located in the front of the body, they also contract when posture is poor. This exercise is especially important if you spend a lot of time sitting. You need to stand up straight, bend your leg at the knee and clasp your foot with your hand. Gently pull your foot towards your buttocks until you feel a slight tension in the front of your thigh.
Exercise for stretching in the back of the thigh. Long-term sitting leads to stagnation of the muscles of the back of the thigh, and this in turn provokes a stoop. You need to sit on the floor, stretch your right leg forward in front of you, bend your left at the knee and rest your foot on your right knee. Lean forward so your chest touches your hips. Hands need to reach out to the right foot. Hold in this position for 20-30 seconds, do the same for the other leg.

Back exercises

In how to get rid of slouching in adulthood, it is very important to strengthen your back muscles, since it is their weakening that is one of the main reasons for slouching. These exercises are recommended to be performed several times a week, combined with stretching.

Push-ups for the shoulder blades. The exercise is aimed at working out exactly those muscles that are responsible for the correct position of the shoulders. Adopt a standard push-up position. The shoulders should not be too tense, but the torso should be in a straight line. Bring your shoulder blades together, then return to the starting position. In comparison with conventional push-ups, the amplitude of movement in this case will be extremely small, but it is effective to eliminate stoop. The exercise must be repeated 5-10 times.
Lifting blades with support on the wall. This exercise works the upper back and helps bring the shoulders back into position. You need to press your back against the wall. The tailbone, lower back, upper back and head should be kept pressed against the surface, and the legs should be pulled slightly forward. Keep your chin straight, bend your arms at the elbows at a right angle and press them against the wall. Hold in this position for 30-60 seconds. You can move your arms up and down a little - this will increase the load on the back muscles.
Leaving the shoulder blades back. This exercise requires an elastic band. This exercise can be difficult at first. The tape should be wrapped around some stable object at the level of your waist. Bend your arms at the elbows at a right angle, pull the tape towards you, while bringing the shoulder blades together. Then return to the starting position. Repeat the exercise 8-12 times.

Yoga

Yoga is wonderful gymnastics for stooping. It develops flexibility, stretches muscles, and helps the spine return to its original position. The following simple poses can be used:

Cobra pose... This position perfectly opens the chest and works the muscles of the back, helping the spine to straighten. You need to lie on your stomach, tighten your lower back muscles and push off the floor with your hands. Concentrate on bringing your shoulders back as much as possible, tilt your head back a little. Hold this position for 20-30 seconds.
Downward Dog Pose. This pose opens the chest, lengthens the spine, and strengthens the front of the shoulders. You need to kneel down, put your hands on the floor so that your palms are clearly under your shoulders, your back should be straight. Straighten your legs gradually, lifting your hips up. Lock in for 20-30 seconds.
Upward Dog Pose... This position resembles the first, but in this case you need to lift your hips from the ground and fully straighten your arms. The pose helps to strengthen the muscles of the chest and abs, work out the shoulders and lower back. You need to lie on the floor face down. Tighten your lower back, lifting the body off the floor. Leaning on your hands, pull your head up. In this case, the hips should be slightly off the floor. Hold the position for 20-30 seconds.

Core Exercises

Slouching is often the result of weak core muscles. If you want to correct slouching at home, then include exercises aimed at strengthening them in the program.

The plank exercise is best for working out your core muscles. Stand at the push-up position. The body is in a straight line, the hands rest on the floor. Hold this position for 30-60 seconds. An easier option for beginners is the forearm plank.

Other exercises

There is also effective medicine ball exercise weighing 2-3 kg (can be replaced with a dumbbell). Lie on the floor, raise your arms up, holding the ball between them. Tighten your core muscles and lower your right hand to the floor. Then stretch your left leg forward, hold in this position for a few seconds, then change your arm and leg. Repeat for each side 8-10 times.

You can also use a massage roller to correct your posture. It relieves muscle tension remarkably, improves blood circulation. Exercise with this device 2-3 times a week and you will see results soon.

Here are a couple of massage roller exercises:

Lie on your back, place the roller below your lower back. Cross your arms over your chest and slide downward so that the roller is heading towards your upper back. In places of tension, pause for 20-30 seconds.
You need to lie on the floor face down, place the massage roller under your armpit. Move your hand up and down. Repeat for the other side.

All of these exercises will be helpful in how to correct the stoop in an adult. Exercise regularly and you should be making clear progress soon. We suggest watching a video with effective exercises for correcting posture.

Getting rid of the slouch: useful video

Everyone knows that correct posture is not only a flat back, which is beautiful in itself, but it is also an indisputable guarantee of health. However, a very large number of people, to varying degrees, suffer from such an ailment as stoop. As a result, it leads to disruption of the activity of the heart, lungs and organs of the gastrointestinal tract.

Causes of poor posture and stoop

There are many reasons for the appearance of a stoop. The most popular of these are:

If the child starts to slouch

If the child has begun to slouch, there is one method that can help him walk and sit with a straight back.

To do this, a couple of times a week for several hours a day, you need to put on his clothes "backwards". Let it be a jacket, shirt or sweater with a collar, preferably well starched.

Having put on such a thing, the child will feel discomfort and irritation, which will make him straighten his shoulders and raise his head up so that the collar does not interfere with his chin. Clothing dressed in this way forces the body to be kept in a certain state.

As a result, the child develops a royal posture. This method is also suitable for adults, but it is less effective for them.

In order to straighten your back and get rid of the stoop, you need to follow some tips:

Suspend the load... To do this, you need to put dumbbells or other heavy objects in a backpack, put it on your chest and walk for a certain amount of time. The body will try to cope with the weight and involuntarily pull the shoulders. You can gradually increase the time of carrying the load.
Strengthen the neck muscles... It is necessary to sit on the floor (on your knees), bring your shoulder blades together as much as possible, throw your neck back and pull it.
Develop back muscles... The "kitty" exercise is best suited. You need to get on all fours and bend your back. Hold your breath for a couple of seconds, then exhale, arch your back and lower your head down.
Wear books on your head... It is best to take a wide and thick book, put it on your head and try to walk without dropping it. This exercise must be done regularly, over time, complicating the movements (dance, squat).
Remember the correct pose... You need to stand against a flat wall and fix 5 points of contact: the back of the head, shoulder blades, buttocks, calves, heels. All these points must touch the wall and this position must be remembered. All the time you should remember this pose and try to always be in it.

Slouching Exercises at Home

If walking and sitting for a long time is accompanied by pain in the back and neck, then stoop prevention should be urgently carried out so that more serious diseases do not develop. Some of them can be done right at home:

1) It is necessary to straighten the back and bring the shoulder blades together. Then you need to put your right hand behind your back and bend at the elbow. In this case, the palm should be turned outward, and the fingers should tend upward.

3) If you cannot reach with one hand to the other, you can use any auxiliary object.

4) This set must be repeated several times.

In more advanced cases, such simple exercises will not give great results. Most often, doctors advise wearing an orthopedic corset. However, some exercises can be done to restore posture:

1) You need to take a chair with a fairly high back, sit on it and lean on your elbows. Next, you need to put your hands behind the back, bend over and sit like this for a while.

2) Lying on the couch, you can put a hard towel roll under the thoracic spine. Lie like this for a while.

3) Even regular stretching is beneficial for aligning the spine. You need to stand straight, raise your arms up and stretch as high as possible. Instead of this exercise, you can simply hang on a horizontal bar, due to which the cartilage of the spine begins to stretch.

A good option for getting rid of the slouch is to visit the pool. But swimming will be effective, and not just being in the water. Or you can resort to the services of a professional massage therapist.

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In the modern world, a sedentary lifestyle leads to the fact that most of humanity has problems with posture. A stooped person does not look very aesthetically pleasing, in addition to this, harm is done to health: the work of the digestive system, respiratory system, cardiovascular system deteriorates, over time there are pains in the neck, back, lower back.

In this article we will look at:

Causes of the slouch
The benefits of a corset for the back
How to remove a slouch of the back at home
Slouching Exercises
Gymnastics Bubnovsky for the spine
Poor posture in children: causes and methods of treatment

Reasons for the appearance of a stoop:

congenital (the spine does not fully develop, as a result of which various defects occur)
acquired (sedentary, sedentary lifestyle; spinal injuries; diseases - rickets, flat feet).
psychological reasons for stoop (they act at the subconscious level, therefore it is better to solve the problem from the inside, starting from its roots, in combination with gymnastics from stoop).

An orthopedic specialist will tell you how to get rid of stoop, he will determine the degree of the disease, select the correct treatment (exercise therapy, corset, massage, swimming), which will help to cure and remove the curvature of the spine, which will return you to a beautiful posture. You can cope with this ailment at home.

The benefits of a corset for the back

A corset (bandage) helps to align the spine in case of poor posture.

A certain area of the spine is fixed with a corset, while the thoracolumbar region is unloaded, the tone of the back muscles is normalized, the shoulders are rotated and posture disorders are gradually corrected.

A posture belt with magnets helps to straighten your posture, relax your back muscles, and is also used to prevent back pain. The magnets, in turn, provide additional blood flow.

It is important to remember that a corset is an additional method of treatment, and the main one is therapeutic exercises.

How to fix a slouch at home?

By doing daily exercises from the stoop of the back, you can maintain the spine in the correct position. You can also wear a corset after consulting a doctor. In some cases, to get rid of poor posture, it is recommended to sleep on a firm mattress, without a pillow.

Slouching Exercises

Repeat this procedure at home as often as possible, and it will be much easier to keep your back straight.

Slouching a set of exercises on the horizontal bar

Hang on the horizontal bar. While inhaling deeply, tense your back muscles, while exhaling, relax your whole body. Do it for about 2-3 minutes.
Holding the horizontal bar with your hands, swing straight legs to the right and left.
Holding the horizontal bar, turn the body to the right and left (around its axis), as much as possible, keep straight legs together.

How to get rid of the slouchand back pain according to the Bubnovsky method

The set of exercises according to the Bubnovsky method is not his author's. To eliminate back pain, relax and strengthen muscles, the professor adapted well-known physical training loads, elements of Pilates and yoga, and also developed a multifunctional simulator. Gymnastics can be used to prevent diseases of the spine, and provide assistance in the presence of certain diseases, such as scoliosis, osteoporosis, osteochondrosis, hernia, etc.

Gymnastics Bubnovsky for the spine

Relax your back

I. p. Get on all fours and relax your back.

Stretching the muscles

I. p. Get on all fours. When exhaling, slowly arch your back, while inhaling bend slowly. Perform 20 times.

Stretching step

I. p. Get on all fours. Sitting on your right leg, bend it at the knee, at the same time stretch your left leg back and your left arm forward. Stretching your right leg forward, lower yourself as low as possible. Exhale at the end of the exercise.

Change position: sit on the left leg with the right leg extended backward, and the right arm extended forward.

Stretch smoothly 20 times for each leg.

Pumping

I. p. Standing on all fours, stretch forward as much as possible without arching your back, leaving the emphasis on your palms and knees.

Back stretch

I. p. Get on all fours. As you exhale, bend your elbows and lower your shoulders to the floor. Breathe in. As you exhale, straighten your arms while sitting on your heels. Run 6 times.

Pulling the abdomen

I. p. Lying on your back, bend your knees, hands behind your head. Pressing your chin to your chest, bend your back and try to lift your shoulder blades off the floor and reach your knees with your elbows. While doing the exercise, it is desirable to achieve a burning sensation in the abdominal muscles.

Raising the pelvis

I. p. Lying on your back, bend your knees, heels on the floor, arms along your torso. While exhaling, raise the pelvis as high as possible, while inhaling, lower it. Perform 10-30 times.

Violationposture in children

Posture in a child is formed in the process of growth from a very young age, changing from living conditions, physical activity, sitting at a desk and a computer. Inconvenient furniture, improper organization of the play and work space, poor eyesight can cause curvature of the spine, which in turn negatively affects the functioning of the internal organs and the appearance of the child.

Very often, stoop is observed in children during a period of increased growth. In actively growing adolescents, the back muscles do not have time to stretch in proportion to the growth of the skeleton. In addition, many are ashamed of being tall, and hiding it - they slouch.

If not dealt with, slouching can lead to kyphosis of the spine (backward curvature), or it can turn into scoliosis (lateral curvature).

How to treat slouching in children

To correct impaired posture in children pr a medical complex consisting of:

therapeutic and recreational gymnastics to correct stoop and strengthen the muscles of the back and shoulder girdle
massage
voyages
if necessary, the orthopedic surgeon may prescribe wearing a corset

Slouching without treatment leads to serious complications, it must be treated regularly and the older the person, the longer the treatment.

Slouch as a manifestation of impaired posture is an excessive bending of the thoracic spine back.

There are the following types of posture:

normal posture, in which the front surface of the chest protrudes above the surface of the abdomen;
satisfactory posture or a round-concave back, when the ribcage is flatter and the abdomen protrudes significantly above the ribcage;
poor posture ( slouching posture or round back), in this case the head is pushed forward, the chest is sunken, the back is stooped.

External signs of poor posture are:

round back;
head tilted to the right or left;
head pushed forward;
drooping shoulders;
the stomach is protruding forward;
sunken chest;
protruding shoulder blades.

With a stoop in a person, there is a shortening of the pectoral muscles and stretching of the dorsal muscles. This leads to the fact that the muscles of the chest pull the shoulders forward, and the muscles of the back, in turn, do not allow the spine to straighten and take its physiologically correct position.

Poor posture creates many health problems, for example, a person with a stoop may have pain in the spinal column, muscle tension in the upper back, and discomfort in the lumbar region.

Back anatomy

The spine is the main support of the human body.

The vertebral column consists of separate elements - the vertebrae. There are thirty-three - thirty-four of them in total, the last nine of them are fused and form the sacrum and coccyx. All vertebrae, with the exception of the first and second cervical vertebrae, have the same structure.

The vertebra consists of a body directed forward and an arc directed backward. Between the vertebrae there are layers of cartilaginous tissue, which, when walking, act as a shock absorber, and also provide flexibility to the spine.

The following structures are distinguished in the spinal column:

vertebrae;
intervertebral discs;
articular processes;
intervertebral foramen;
spinal cord;
spinal roots;
muscles.

The spine performs the following functions:

supports the body in an upright position;
protects the spinal cord;
fixes the head;
takes part in the movement of the trunk and head.

There are the following sections of the spinal column:

cervical spine;
thoracic region;
lumbar region;
sacral section;
coccygeal department.

Department name	Description
*Cervical*	Consists of seven vertebrae. The vertebrae in this section are shorter than in others. It is the most mobile part of the spine.
*Thoracic department*	Consists of twelve vertebrae. The vertebral bodies are larger in size, there are articular costal fossa for connection with the ribs.
*Lumbar*	Consists of five vertebrae. The vertebral bodies are large in size. It is the most massive section of the spinal column, as it bears all the weight.
*Sacral region*	Consists of five vertebrae that fuse to form the sacrum. The sacrum is triangular
*Coccygeal department*	Consists of four to five vertebrae, which grow together to form the tailbone.

Features of the spine in children

A newborn is born with a straight spine without bends. Starting from the second - third month of life, when the child begins to hold his head on his own, the first physiological bend is formed - cervical lordosis. Then at six to seven months, when the child begins to sit, a second bend is formed - thoracic kyphosis. When the child begins to walk, at ten to twelve months, lumbar lordosis is formed. By the age of seven, the child has finally formed all the physiological curves of the spine. It is the curves that shape the posture of a person.

Back muscles

The human spine is in an upright position thanks to the surrounding muscles, which, in turn, form the so-called muscle corset. For the formation of correct posture, the uniform development of these muscles is very important. This can only be achieved through adequate distribution of muscle traction.

There are two groups of back muscles:

superficial muscles;
deep muscles.

Superficial muscles of the back

Muscle name	Function
*Trapezius muscle*	Raises and lowers the scapula, rotates and brings it to the spine. Responsible for turning the head.
*Latissimus dorsi*	Carries out the adduction of the shoulder to the body.
*Rhomboid muscle*	Consists of the large and small rhomboid muscles. The big one is involved in the partial lifting of the scapula and bringing it to the midline. Small moves the scapula to the spine to the middle and up.
*Muscle that lifts the scapula*	Raises the scapula and brings it to the spine.
*Posterior superior serratus*	Expands the ribs, expands the chest during the act of breathing.
*Posterior dentate muscle*	Lowers the ribs, and also expands the chest during the act of breathing.
*Belt muscle of the head*	With a one-sided contraction, turns and tilts the head to the side ( right or left). With bilateral contraction, it unbends the cervical spine, and also participates in tilting the head back.
*Belt muscle of the neck*	With unilateral contraction, it rotates the cervical spine to the side ( right or left). With a bilateral contraction, it turns the head and neck to the side.

Deep back muscles

Muscle name	Function
*Erector spine*	With a unilateral contraction, the spinal column bends to the side ( right or left). With bilateral contraction, it extends the spine and supports the torso in an upright position.
*Transverse spinous muscle*	Extends and rotates the spine, and also tilts it to the side ( right or left).
*Interspinous muscles*	They take part in the extension of the spine.
*Intertransverse muscles*	Participate in tilting the spine to the sides.

Why does the posture change in children?

There are the following reasons leading to the development of a stoop in a child:

passive lifestyle;
rapid growth of the child;
psychological factor;

Cause	The mechanism of development of stoop
*Passive lifestyle*	Nowadays, children from an early age begin to spend more time in a seated position, for example, sitting at a desk in front of a computer or at school at a desk. A sedentary lifestyle leads to the fact that the back muscles weaken, and the child has a stoop.
*Rapid child growth*	The rapid growth of a child can lead to the fact that the spine is stretched, and the back muscles do not have time to stretch after the growing spine. As a result, the muscles cease to hold the back, so the child begins to slouch ( muscles lack strength).
*Psychological factor*	In early life, as well as in adolescence, psychological problems can become the causes of slouching. So, for example, the desire to be invisible, noticable, fear of communication with peers can lead to the fact that the child begins to slouch unconsciously. In psychology, the stoop is considered a protective embryonic position, that is, the child subconsciously tries to go into a state of security, safety and tranquility. Also, a violation of posture in adolescents can occur due to the existing complex of tall stature or, for example, in girls because of the desire to hide the rapidly growing breasts during puberty.
*Scoliosis*	One of the early signs of scoliosis may be slouching. For early detection of this disease, it is very important that parents, having noticed a change in posture in a child, take him to an orthopedic traumatologist.
*Joint hypermobility syndrome*	This disease is inherited and is characterized by increased flexibility of the joints and the spinal column. From an early age, children experience a decrease in muscle function, which leads to the fact that they cannot cope with maintaining the spine in a physiologically correct position, which subsequently leads to the development of postural disorders in the child.

In rare cases, slouching can be caused by:

congenital kyphosis ( intrauterine abnormalities);
rickets kyphosis ( due to rickets);
post-traumatic kyphosis ( spinal column injuries in the thoracic or lumbar spine);
paralytic kyphosis ( due to cerebral palsy or infectious diseases such as polio).

It should be noted that prolonged stoop can lead to the fact that the spine begins to bend outward more and more, which can subsequently entail structural changes in the vertebrae, and as a result, in a more mature age, a humpback may develop in a person.

That is why it is very important, when identifying the first signs of posture disorders, immediately seek help from a doctor and promptly start the prescribed treatment.

Why does posture change in adults?

In most cases, posture is formed during childhood. However, in some cases, poor posture can be observed at a later age.

There are the following reasons leading to the development of stoop in adults:

passive lifestyle;
muscle imbalance;
psychological factor;
diseases of the spine.

The reason for the stoop	Description
*Passive lifestyle*	Nowadays, many professions involve an office lifestyle. Spending a lot of time in a sitting position weakens the back muscles, which subsequently leads to poor posture and the development of a stoop.
*Muscle imbalance*	In adults, slouching is often caused by weak back muscles and overdevelopment of the pectoral muscles. An incorrect load in the gym can lead to the development of this syndrome. So, for example, excessive enthusiasm for chest exercises can subsequently lead to the fact that the stronger pectoral muscles begin to pull the shoulders forward, which will lead to the development of a stoop or aggravate an already existing poor posture.
*Psychological factor*	As a rule, slouching is observed in people with a lot of worries. Also, this syndrome can be observed in people with a complex of tall stature, in which a person unconsciously slouches, trying to become shorter.
*Spine diseases*	**In a more mature age(after fifty years)impaired posture can develop as a result of such diseases of the spine as:** spondylosis ( characterized by the formation of bone growths on the vertebral body); osteochondrosis ( dystrophic changes in the intervertebral discs); osteoporosis ( characterized by decreased bone density).

What is the difference between stoop and kyphosis?

There are two types of posture disorders:

kyphosis;
scoliosis.

Scoliosis is a curvature of the spine to the right or left.

Kyphosis is excessive backward bending of the thoracic or sacral spine. In most cases, thoracic kyphosis occurs.

Slouching is a clinical sign of thoracic kyphosis. In this case, a person has a drooping and a deviation of the shoulders forward. This also tilts the upper body forward.

The lack of timely treatment for impaired posture can subsequently lead to the development of humpback ( pronounced kyphosis looks like a hump).

Kyphosis can be:

congenital;
acquired.

Kyphosis can be caused by:

for example, herniated disc, arthrosis of the intervertebral joints);
burdened heredity;
deformation of the vertebrae and intervertebral discs;
spinal injury;
weakness of the back muscles;
some systemic diseases ( rheumatoid arthritis, osteoporosis, poliomyelitis).

There are the following types of kyphosis:

congenital(violation of intrauterine development of the fetus);
hereditary(inherited by dominant type);
physiological (with normal development of a child at six to seven months, a physiological curvature of the spine, thoracic kyphosis is formed);
rachitic(develops in children with rickets);
compression (compression fracture of the thoracic vertebrae);
mobile(formed due to weakness of the back muscles);
youthful(Scheuermann-Mau disease, in which wedge-shaped deformity of the vertebral bodies in the thoracic spine is characteristic);
senile (age-related degenerative-dystrophic changes in the vertebrae and intervertebral discs);
total (kyphosis of the entire spine in the form of an arc);
tuberculous (deformation and destruction of the vertebrae due to tuberculous spondylitis).

The symptoms of kyphosis are caused by a violation of biomechanics. In the initial stage, thoracic kyphosis is usually manifested by a stoop. Subsequently, the incorrect distribution of load vectors leads to the appearance of pain in a person. With severe kyphosis, the function of internal organs may be impaired, and in the case of compression of the spinal roots, weakness in the legs and impaired sensitivity develop.

Treatment for kyphosis depends on the cause and extent of the spinal deformity.

If we are talking about posture deformation, so to speak, postural ( functional) kyphosis, manifested by stoop, then usually moderate physical exercises are enough to strengthen the muscle corset. With kyphosis associated with degenerative changes or systemic diseases, therapy should be aimed at treating the underlying pathology.

Conservative treatment of kyphosis, as a rule, is effective, but it should be carried out in a complex and include physiotherapy, manual therapy, massage, as well as physiotherapy exercises. If, however, conservative treatment for severe kyphosis with dysfunction of internal organs or compression of the roots of the spinal cord does not work, then surgery may be required.

Is it possible to get rid of slouching at home?

Before starting to correct the existing stoop, it is of paramount importance to assess the condition of the spine. This procedure can be done independently at home.

In order to independently assess the condition of the spine at home, you must:

Stand with your back against the wall.
Place the feet together, with the heels, sacrum and thoracic spine touching the corner.
Then you should stick your palm between the wall and the lower back. Normally, the palm should fit freely into the physiologically available space. However, in the event of poor posture, the lumbar lordosis may disappear, and the palm will either not fully pass, or only its fingers will fit.
Next, you should assess the condition of the thoracic spine, and how much the shoulder blades lag behind ( if they lag behind strongly, this indicates a violation of posture).
At the end, it is assessed in what position the back of the head is, whether it is pressed against the wall. If the pectoral stoop is severe, the head may move forward a lot.

Also, posture disorder can be determined in another way. For its implementation, additional help from another person will be needed. The examined person should stand sideways in front of the mirror in his usual position ( don't try to stand up straight). The assistant should pick up the chalk and begin to mark the following reference points on the mirror - ankle, knee joint, hip joint, wrist joint, elbow joint, shoulder joint, and earlobe.

Normally, in a person, all these reference points should be on the same vertical line.

If a person does not have any congenital pathologies or acquired spinal injuries, then stoop in most cases develops due to an imbalance in the development of the muscles of the chest and upper back region.

At home, incorrect posture can be corrected with the help of:

performing gymnastics;
choosing the right furniture.

Gymnastics is the main treatment for slouching that can effectively reduce or eliminate excessive thoracic curvature of the spinal column and return the shoulder blades to the correct position.

To correct posture through physical exercise, you will need to:

strengthen the muscles of the middle of the back;
stretch the pectoral muscles;
strengthen the muscles that support the scapula ( e.g. trapezius, rhomboid muscle);
strengthen the gluteal muscles.

An important role in the formation of correct posture is played by furniture, as well as devices that a person uses every day. So, for example, a computer chair, in which many people in the modern world spend most of their time, should be comfortable, and also be at a certain height from the desktop.

When buying furniture or various devices, special attention should be paid to the choice:

computer chair;
table;
monitor;
mattress.

Furniture or device	Description
*Computer chair*	It is recommended to purchase chairs with a headrest and armrests. You should also pay attention to the fact that the back of the chair is not excessively concave, as later this can only aggravate the manifestation of stoop. It should be noted that in the chair it is necessary to sit leaning back, while the head should be on the headrest ( so that the muscles of the neck and shoulder girdle are not in constant tension). The chair should be positioned so that the armrests are flush with the table surface ( while working, elbows should lie on the armrests).
*Table*	It should be purchased in accordance with the chair, as already mentioned above, the surface of the table should correspond to the level of the armrests of the computer chair.
*Monitor*	The monitor screen should be centered on the table at eye level. If it is located lower, then the person will be forced to tilt his head, which will lead to an aggravation of the stoop. If the monitor is installed above eye level, then the person will need to sit with his head thrown upwards, which will lead to constant tension of the muscles of the neck and shoulder girdle.
*Mattress*	You should sleep on a firm and even mattress; you will need to get rid of a soft or squeezed one. If possible, it is recommended to purchase an orthopedic mattress.

Posture Correction Exercises

Correct posture fulfills not only an aesthetic role, but also has a great influence on the location, development and functioning of various organs. A pathological change in posture can lead to disruption of the functioning of the bone, muscle, respiratory and other body systems.

Children should be taught from an early age to sit and walk correctly, as negatively developed habits become more difficult to correct over time.

The main role in the development of correct posture is played by such factors as self-education, as well as regular physical activity.

Correct posture when stooping effectively ( in 90% of cases) helps to regularly carry out therapeutic exercises.

It should be noted that if the cause of the stoop is any disease of the spine and joints, then before starting physical exercises it is of paramount importance to consult with a doctor to find out if there are any contraindications, since in some cases only after a series of studies can a set of exercises be compiled for effective therapeutic gymnastics.

Timely initiation of treatment for incorrect posture leads to faster correction. So, for example, at the age of eighteen it can take from six months to a year to correct the stoop, and at thirty years old it may take from one to three years to correct the posture. After forty years, it becomes almost impossible to correct incorrect posture.

Below is a set of exercises for stooping, which, in the absence of contraindications for a person, can be performed independently at home. In the first months, this complex is recommended to be performed daily, and then the number of exercises can be reduced by performing them every other day.

A set of exercises for stooping

Exercise number	Description	Image
№1	You need to prepare a long towel ( fold it in length) or belt. In a standing position, take a towel at both ends slightly wider than shoulder width, while holding your hands in front of you. Begin to gradually pass your hands behind your back and hold them for a while behind and then slowly return them back forward. In this case, the elbows should be in an even position, and the shoulders should be lowered.
№2	With a sigh, it is necessary to open up, taking your arms parallel to the floor in a straight line back. In this position, the blades should converge. Then, with an exhalation, the arms should be brought forward, crossing them ( make so called scissors).
№3	Hands should be raised up in a straight position over the head. On inhalation, it is necessary to begin to perform the movements of the shoulders and shoulder blades upward, trying to reach with the shoulders to the ears. As you exhale, lower your shoulders and shoulder blades down, your arms are slightly bent at the elbow joint.
№4	It is necessary to lie on your stomach, put your hands back behind your back, clasping your palms in the lock or leaving them free. In this case, the pelvis should be pressed to the floor, and the legs should be connected together. The head should be turned and laid on the right ear. On inhalation, it is necessary to raise the upper back, while the arms stretch back, hold on for five to ten seconds and on the exhale go down, turning your head already on the left ear.
№5	You need to stand up and spread your legs to the sides, wider than your shoulders. In this case, the chest should be straightened ( imagine that you are standing in front of an imaginary wall), and straighten your arms at the elbows and spread apart. As you exhale, the right hand begins to slowly slide along the right leg, the body tilts to the right. At the same time, the left hand goes up, the gaze is directed downward when tilting. As you inhale, you should slowly go up to the starting position. Repeat the same on the left side only.
№6	You need to lie on your stomach, arms extended forward, palms together, feet should also be kept together. While inhaling, simultaneously raise your arms and legs up. Hold in this position for a few seconds, then slowly lower down as you exhale.
№7	You need to lie on your stomach, bend your arms at the elbows, put your palms to your chest. As you inhale, begin to smoothly lift the chest, stretching up and bending in the lumbar region. At the same time, the arms are straightened, the shoulders go down, without pinching the neck muscles. Hold in this position for five seconds, then as you exhale, you should slowly lower yourself down.
№8	Go to the wall, put your feet together at a distance of one step from the wall. The palms should be pulled forward, resting against the wall, begin to bend over, opening the shoulders, stretch the back, bending slightly in the lumbar region. Gradually bring this tilt to a horizontal position. Count to twenty and then return to starting position.
№9	It is necessary to get on all fours on the mat, making sure that the knees are under the hip joints, and the hands under the shoulders. On exhalation, you should bend your back outward, lower your head down. Then, on inhalation, the head rises up, and the back arches in the lumbar region.
*№10*	It is necessary to lie on your back, stretch your arms along the body, bend your legs at the knees, fix your feet on the floor. On inspiration, the pelvis should be raised up, fix this position for a few seconds. As you exhale, you must slowly return to the starting position.

At the end of the exercise, the back muscles are recommended to be relaxed. To do this, you need to sit with your buttocks on your heels, put your hands on the floor in front of you, lower your head on your palms. At the same time, you should breathe calmly.

When carrying out medical gymnastics, the following recommendations should be observed:

The duration of one lesson should be at least thirty to forty minutes, maximum an hour and a half.
It is recommended to repeat each exercise six to ten times.
When compiling a set of exercises, it is necessary to pay special attention to strengthening the muscles of the middle of the back, since it is they who are responsible for maintaining correct posture.
During gymnastics, exercises aimed at strengthening the gluteal muscles should be included ( found that strengthened gluteal muscles help in maintaining correct posture).
When stooping, the muscles of the neck and lower back are in increased muscle tone, therefore, when drawing up a set of exercises, it is necessary to take into account exercises to relax these areas of the body.
During gymnastics, it is strictly not recommended to do exercises aimed at strengthening the muscles of the chest ( they can only be stretched), since strong pectoral muscles subsequently begin to pull the shoulders forward, which can lead to an aggravation of the curvature of the thoracic spine.
During exercise, it is not recommended to use a barbell or dumbbells weighing more than five kilograms for men and more than three kilograms for women.

Will a corset help to eliminate slouching?

During the period of active growth in children and adolescents, there is a deformation of the development of the shoulder girdle and, as a result, a violation of posture. Doctors recommend starting complex therapy without delay. Usually it begins at the age of five to ten, when the curvature is already noticeable, and, most importantly, it progresses. In this case, as part of a comprehensive non-surgical treatment, the child is recommended to wear a corset for the spine. Also, wearing a corset is indicated for adults who have a posture disorder in the form of a stoop.

The corset has the following healing effects:

corrects impaired posture;
restores the physiologically correct position of the shoulder girdle;
relieves the thoracic spine;
maintains and restores normal muscle tone;
eliminates pain in the back;
provides the spine with the correct physiological position.

The corset is intended for the treatment of postural disorders, stoop and curvature of the thoracic spine. It is also effectively used during rehabilitation after injuries of the spinal column in the thoracic region.

Classification of corsets

Classification	Views	Description
*By functional purpose*	Fixing corsets	The affected part of the spinal column is fixed in a fixed position ( for example, with injuries). They prevent the displacement of the vertebrae, and are also effectively used during the rehabilitation period.
*By functional purpose*	Corrective corsets	They help to correct disorders of the spine, for example, when stooping.
*According to the degree of hardness*	Elastic corsets	They are used for mild posture disorders. The corset is made of elastic bandages without rigid inserts, which eliminates the development of a feeling of discomfort when wearing it. When using a corset, the spine restores its correct physiological position.
*According to the degree of hardness*	Rigid corsets	These corsets are used for more severe postural disorders, as well as during the rehabilitation period after injuries of the spinal column. Rigid plates are sewn into the corsets, which are located parallel to each other on the sides of the spine. These plates reduce the severity of the deformity of the spinal column in scoliosis, and also correctly distribute the load on the spine.
*By area of fixation*	Chest-lumbar corsets	Covers the thoracic and lumbar spine.
	Lumbosacral corsets	Covers the lumbar and sacral spine.
	Lumbar corsets	Covers the lumbar spine.

Corset application

The corset is worn directly on the body or on cotton underwear. To do this, it is necessary to straighten the back, spread the shoulders and raise the head, while the elastic bands should be thrown over the shoulders forward, passed through the armpits and fixed crosswise on the back. Then it is necessary to adjust the degree of tension of the bands and fix them with a Velcro fixer in front of the stomach. The belt of the corrector itself should also be fastened with Velcro on the abdomen. The degree of fixation and the dynamics of the belt tension are adjustable throughout the day.

The corset gently fixes the upper part of the spine, straightening the shoulders. The wide back of the corset is equipped with stiffening ribs installed parallel to each other along the spine. Has a complex effect on the entire thoracic spine.

In this corset, a child can go to school, and an adult - to work, he makes the posture correct, invisible under clothes, and also does not disturb breathing.

If the corset is used correctly, then after about a month there will be noticeable strengthening of the back muscles and posture correction.

The corset is not recommended to be used continuously, as this leads to the fact that the muscles of the back become accustomed to external support and weaken. Subsequently, this can only aggravate the manifestation of the stoop. The use of a corset to eliminate slouching should be combined with other methods of treatment, such as gymnastics, massage or manual therapy. Therefore, if a patient with poor posture was prescribed physical exercises as a treatment, as well as wearing a corset, then the corset in this case will need to be worn in the intervals between exercises.

It should be noted that corsets should be made from natural fabrics, easy to wash, and also individually selected depending on the size.

When using a corset, the following recommendations should be observed:

it is necessary to wear a corset for about six hours a day;
when putting on a corset, elastic bands should not be overtightened, as this can disrupt local blood circulation;
before going to bed, the corset must be removed.

How to choose a corset?

Before you buy a corset, you should first seek the help of a doctor. Based on objective data ( e.g. examination, palpation), as well as the results of instrumental studies ( e.g. x-ray, computed tomography) the doctor will select an effective treatment for posture disorders.

Depending on the degree of posture disorder and on the individual characteristics of the body, the doctor will help you choose the optimal corset for correcting changes in the spine.

With more severe violations of posture, as a rule, the use of rigid corsets is prescribed, with less pronounced changes - elastic.

The corset can be purchased as follows:

in pharmacies;
on special sites;
sew on an individual order.

The sizes of corsets vary from the smallest to the largest. In order to choose a suitable size for yourself, it is of paramount importance to measure the volume of the breast ( on inspiration, since the chest at this moment expands) and waist.

the corset must be made of natural fabrics ( e.g. cotton fabric);
rigid plates installed in the corset should not cause painful sensations;
a medical corset should be purchased only in specialized places ( for example, in a pharmacy, on a specialized website on the Internet);
when using the corset should not restrict breathing;
when wearing a corset, a person may experience slight discomfort, but the presence of painful sensations indicates a poorly matched product;
when buying a corset, you should pay attention to the quality of elastic straps, Velcro and stiffening ribs.

Should I see an orthopedic surgeon if I slouch?

A doctor should be consulted if a person has the following manifestations:

with an independent visual examination, there is a stoop;
head tilted to the right or left;
shoulders are lowered or different in height;
asymmetry of the shoulder blades and waist triangles;
pronounced curvature of the spine.

If the above symptoms are identified, it is highly recommended to seek help from a family doctor. The doctor will examine, assess the degree of posture disturbance and then, if necessary, refer you to a specialist - an orthopedic surgeon.

The orthopedic surgeon will individually select the optimal treatment based on objective data and research results.

When seeking help from a doctor, the patient may be prescribed the following methods of treating a stoop:

physiotherapy;
massage;
swimming;
manual therapy;
use of a corset;
drug treatment;
surgery.

Physiotherapy

Gymnastics is the main treatment for slouching. A set of physical exercises can be performed at home alone or with an instructor at a medical facility. When performing gymnastics, it is very important to choose the right set of exercises that will be aimed at strengthening the back muscles and relaxing the muscles of the neck and chest. Inadequate exercise selection can lead to worsening of poor posture.

Massage

It is an auxiliary method for the treatment of stoop and, as a rule, is prescribed in parallel with therapeutic exercises. Massage movements should not be rough, but, on the contrary, light and relaxing. This method improves blood circulation and lymph drainage.

Swimming

When treating slouching, swimming cannot completely eliminate the signs of poor posture, but it helps prevent the progression of pathological changes in the spine. Most often, when slouching, swimming styles such as breaststroke or crawl can be assigned. Swimming regularly can effectively relax your chest and abdominal muscles and build up your back muscles.

Manual therapy

Manual procedures should be performed by an experienced technician. As a rule, this method of treatment is prescribed if the patient has signs of displacement of the vertebrae, as well as in pain. It should be noted that in parallel with these procedures, the patient is recommended to regularly perform therapeutic exercises, as it allows to consolidate the therapeutic effect of manual therapy.

Using a corset

The corset effectively allows you to fix a specific area of the spinal column. Depending on the degree of impaired posture, the patient can be assigned different types of corsets ( e.g. elastic or with built-in rigid plates). A corset is a complementary treatment for slouching. In most cases, wearing it is prescribed in conjunction with remedial gymnastics. It should be noted that the corset should be worn between exercises, no more than six hours a day, and removed at night.

Drug treatment

As a rule, prescription of medications is not required for stoop. However, if the patient has painful sensations in the back, inflammatory manifestations, muscle hypertonicity, such groups of drugs as painkillers, muscle relaxants ( reduce skeletal muscle tone), anti-inflammatory drugs, as well as calcium preparations ( to strengthen bone tissue).

Surgery

Severe kyphosis can cause dysfunction of internal organs, which, ultimately, will lead to the need for surgical treatment. This method of treatment is performed only in cases where conservative methods of treatment have not yielded results, and the disease is rapidly progressing. Also, surgery can be prescribed if the patient has a pronounced pain syndrome due to compression of the spinal roots, severe limitation of movement, as well as muscle atrophy or if there is a risk of spinal cord compression.

To avoid surgical treatment of postural disorders, it is necessary to systematically carry out complex treatment, including physiotherapy, manual therapy, massage and physiotherapy exercises. Physiotherapy is the basis in the treatment of pathological kyphosis. Dosed physical activity, which must be selected individually, allows you to correct impaired biomechanics and redistribution of load vectors. A good muscle corset allows you to visually improve your posture and slow down the development of the deformation process.

How to choose a stoop posture corrector?

Classification of posture correctors by appearance and design features
Corrector name	Description	Photo
*Reclinator*	The product is made in the form of an eight-shaped bandage consisting of two loops and a soft fabric base on the back ( at the intersection of the straps). The reclinator loops cover the shoulder joints and deflect the shoulders posteriorly, shifting the angles of the scapula to the spinal column. At the same time, the physiological position of the shoulder girdle is restored in a person and the stoop is significantly reduced. Reclinators are usually used in the early stages of thoracic curvature when the patient has minor postural problems. One of the drawbacks of the reclinator is the relatively rapid deformation of the hinges, which is usually observed after three to four months of continuous operation. The reclinator must be used every day for four hours, for three to four months.
*Chest corrector*	This product can be in the form of a corset or an elastic belt with straps. Unlike the reclinator, the dorsal part of the thoracic corrector is denser and longer, due to which this product is able to cover almost the entire thoracic spine ( from the fourth to the eleventh thoracic vertebra). Also, the design of the chest corrector includes stiffening ribs of metal or plastic origin, the purpose of which is to create a stronger fixation of the physiologically correct position of the spinal column. By limiting movement in the spinal column, the pectoral corrector effectively eliminates slouching.
*Chest-lumbar corrector*	The product looks like a vest, consisting of a rigid back with plastic or metal reinforcement ribs sewn into the base, a wide belt and elastic straps. Also on the back of the corrector there are special grooves for installing additional metal plates. The rigid back of the thoracolumbar corrector aligns and relieves the spinal column along the entire surface of the back, starting from the level of the third thoracic vertebra and ending with the level of the third - fourth vertebra. This stabilizes the physiological curves of the spine, lumbar lordosis and thoracic kyphosis.
*Magnetic corrector*	This product is an elastic corset in which six magnets are embedded along the line of the spinal column and along the waist. In this case, the magnetic corrector has both orthopedic and physiotherapeutic effects. *Magnetic fields, acting on the human body, have the following positive effects:* help to improve blood circulation in the tissues of the spine; eliminate pain; relieve inflammation and swelling of tissues; have a relaxing effect on muscle spasm. The magnetic corrector is used for curvature of the spine with severe pain. Also, this product can be used to prevent poor posture and stoop. *Contraindication to the use of a magnetic corrector is:* the patient has a pacemaker; individual intolerance.
*Electronic proofreader*	A small electronic device with a built-in gyroscope. This device reacts to changes in the orientation angles of the body. Before applying on the electronic corrector, it is necessary to establish the correct posture position. Then you should fix the device. After that, to any deviation from the given position of the body, the apparatus will react with a characteristic signal, making it clear to the person that he should straighten up. *There are two types of electronic correctors:* thoracic bending sensor, which is installed on the subclavian area; an ear bend sensor that fits over the ear. The electronic proofreader is safe to use. The device does not emit electromagnetic waves as it is powered by a micro battery.

According to the degree of rigidity, posture correctors are divided into the following types:

soft correctors;
semi-rigid correctors;
hard correctors.

Soft correctors
They are preventive products made from natural fabrics. Most often they are used to correct the spinal column with minor deviations from the norm.

Semi-rigid correctors
The products are made of a denser fabric. Plastic stiffeners can be built into the base of the semi-rigid correctors to create a more effective fixation of the spinal column.

Hard proofreaders
The products are reinforced with metal inserts and are used for serious posture disorders with curvature of the spinal column.

Posture correctors can be roughly divided into two groups:

therapeutic correctors;
preventive correctors.

Healing correctors
They are used to treat diagnosed pathology of the spine. Only an orthopedic surgeon can help you choose the best therapeutic corrector for stoop.

In order to choose the necessary posture corrector, the doctor may be interested in the following information:

the shape and degree of curvature of the spinal column;
the presence of contraindications to the use of a posture corrector ( for example, spinal hernia, severe heart and lung disease);
anthropometric parameters of the patient ( e.g. height, bust, waist and abdomen);
the patient's professional activity and the possible impact of labor on stoop ( for example, hard physical work or office work);
the patient has predisposing factors ( for example, spending a long time at the computer);
the condition of the skeletal muscles of the patient's back.

To determine the shape and degree of curvature of the spinal column, as well as to detect possible contraindications to the use of a therapeutic corrector, the attending physician examines the patient, palpates and is guided by the results of diagnostic studies ( e.g. x-ray, computed tomography).

Also, examining the patient, the doctor pays attention to the condition of the skeletal muscles. In the event that muscle weakness is observed along with severe deformation of the spinal column, then such a patient will be shown wearing a semi-rigid or rigid corrector.

Preventive correctors
Used to maintain normal physiological posture. Prophylactic correctors can be selected independently. It should be remembered that the material of the product must be of high quality, and its size must be optimal.
It is very important to choose the correct size of the corrector correctly, since the effectiveness of the product depends on it. First you need to find out the circumference of the chest using a ruler. In this case, you should free the chest from clothes. The tape should be applied in front - below the nipples ( in men) or under the breasts ( among women), behind - under the shoulder blades.

The measurement is carried out in a standing position while exhaling.

Posture correctors have the following dimensions:

100 - 90 cm ( XL - XXL);
70 - 90 cm ( M - L);
50 - 70 cm ( XS - S);
50 - 60 cm ( XXS - XS).

When choosing a posture corrector, first of all, you need to pay attention to the quality of the material of this product. At the same time, the fabric from which the corrector is made should be light and elastic. Its inner surface should be made of cotton fabric. It is necessary to check that any corrective parts and metal inserts included in the product do not chafe or squeeze the skin. Also, a good posture corrector should be equipped with wide straps and additional Velcro fasteners. The product should not tighten the waist and rub in the armpits. The posture corrector should lie comfortably without causing any discomfort.

The wearing time of the posture corrector for children aged six to ten should be one to two hours a day, followed by a gradual increase in the operating time to eight to ten hours. For children aged eleven to sixteen, the initial wearing time of the product is from two to four hours and increases to ten to twelve hours. For adults, the posture corrector can be worn throughout the day, but it is best worn during periods of high static stress ( for example, when sitting at a table, walking for a long time).

Is massage necessary when stooping?

For slouching, massage is usually given in combination with other treatments ( for example, remedial gymnastics, wearing posture correctors). At the same time, the benefits of massage are irreplaceable. Already after the first session, the patient's muscle spasm is eliminated, the back muscles are strengthened, and blood circulation and lymph outflow improves.

There are certain rules for carrying out massage from stoop. Strict implementation of these rules increases the effect of this procedure.

To begin with, the patient needs to be in a comfortable position. His body should be as relaxed as possible. All movements of the masseur should be light and smooth, especially you should exercise the utmost care when massaging curved areas of the back and the area of the spinous processes of the spinal column. Also, the patient must refrain from conducting massage sessions if he has violations of the integrity of the skin, for example, due to diseases or injuries.

Slouching massage is carried out as follows:

Before the massage, a special massage oil is applied to the patient's back.
Then the masseur performs stroking movements all over the back, thus the specialist prepares the muscles of the back for the upcoming procedure.

During the massage, the following actions are applied:

rake stroking with your fingers;
rubbing with fingers and the ribs of the palms;
tingling;
stretching;
tapping.

It is possible to achieve a significant therapeutic effect from massage procedures only with prolonged use of this method. The massage course should be carried out at least twice a year and include from ten to fourteen procedures.

What is the prevention of slouching?

Prevention of stoop in children
In children, the formation of a stoop is most often associated with a sharp growth spurt, which occurs for the first time at six to seven years, and the second time at eleven or twelve years. Such adolescents often have complexes about high growth, they instinctively pull their heads down and at the same time slouch. Also, stoop in children can form due to insufficient physical activity, due to which the back muscles weaken and no longer hold the spinal column in a physiologically correct position.

In this case, a big problem today is the sedentary lifestyle of most modern children, who have a deficit of active physical movements due to a long time spent at the computer. To prevent slouching in children, parents need to regularly check their child's posture ( once every two to three months).

There are the following criteria for normal posture in preschool children:

the shoulders are slightly backward;
the shoulder blades protrude slightly backward;
symmetrical chest;
the spinous processes of the spinal column are located along the midline of the back;
the lumbar bend of the spinal column is outlined, convex forward facing ( lumbar lordosis);
the stomach protrudes slightly forward;
legs are straightened.

There are the following criteria for normal posture in school-age children:

the shoulders are horizontal;
the shoulder blades do not protrude ( pressed to the back);
physiological curves of the spinal column are moderately expressed;
slight protrusion of the abdomen;
viewed from the front and rear, the right and left halves of the body are symmetrical.

There are the following criteria for poor posture:

taking the shoulders forward;
backward protruding shoulder blades located at different distances and at different levels from the spinal column;
deviation of the spinous processes of the spinal column from the midline of the back;
convex or concave chest;
asymmetry of the ribs;
asymmetry of the gluteal folds;
multilevel arrangement of the popliteal fossa.

To prevent stooping in children, it is recommended to do the following physical exercises daily:

The child needs to get up to the starting position ( standing, feet shoulder width apart) holding a gymnastic stick behind your back. As you exhale, you need to slowly tilt forward and while inhaling, gently straighten up. This exercise must be repeated six to seven times.
It is necessary to stand up to the starting position. The stick should be held behind the head with the arms bent. Then you need to simultaneously straighten your arms up. This exercise should be repeated six to seven times.
The child needs to get on all fours. Then, while inhaling, you should bend your arms, touch the floor with your chest and return to the starting position as you exhale. The number of repetitions is six to eight times.
You should lie on your stomach. In this case, the arms and legs must be kept together in a straight position. Then, with the exhalation, the arms and legs must be simultaneously raised, you must try to keep them in this position for as long as possible, and then lower them. This exercise should be repeated five to six times.
You need to get on all fours. Then, while inhaling with the buttocks, you need to sit on your heels, while exhaling, stretch forward and bend. You need to repeat the exercise six to eight times.
The child needs to get on all fours. As you exhale, you should raise your right hand up and look at it. After that, on exhalation, it is necessary to return to its original position. Next, you need to perform the same actions, only with the left hand. The number of repetitions for each hand is six to eight times.
The child should sit on the floor and stretch his legs forward, keeping them together. In this case, the arms should be behind the body. Leaning on the hands of the child, it is necessary to raise the pelvis and immediately return to its original position. You need to repeat the exercise six to seven times.
Sitting on the floor with outstretched legs, the child needs to put his hands on the back. As you exhale, you should pull both knees to your chest, while inhaling, return to the starting position. The number of repetitions is six to eight times.
The child needs to lie on his back, bend his knees and spread his arms to the sides. As you exhale, you should lower both knees to one side, and turn your head to the other. Then, while inhaling, you must return to the starting position. Then you should perform the exercise in the other direction. It is very important to ensure that the child does not lift his palms and shoulders off the floor. The number of turns in one direction or another is ten to twelve times.

During the above exercises, the child should be supervised by an adult. At the same time, an acquaintance or parent, acting as an instructor, should always insure the child, help him if necessary, and also make sure that the child's back is even during the bends.

Prevention of slouching in adults
One of the most effective methods of preventing slouching in adults is yoga. Certain physical postures ( asanas) from this direction contribute to the maintenance of ideal posture. In order to prevent stooping, exercises are performed to open the chest.

Before doing this or that exercise, you need to try to breathe evenly and deeply. This is necessary so that breathing does not go astray and fatigue does not appear.

First you need to stand on the mat, stretch your toes to the sides and lift them up so that the thumbs and little fingers are on the same level. You should maintain balance in this position for thirty seconds. Then the toes can be gently lowered down.

Next, you need to perform a greeting pose from the back.
To do this, you need to connect your palms in the lumbar region and then slowly begin to raise your hands up until the little fingers are in the region of the thoracic spine. For thirty seconds, it is necessary to push the spine with joined palms, without bending in the lumbar region. This is done so that the chest begins to open.

Then you should place your feet apart from each other at a distance of about thirty centimeters, raise your arms up and stretch out well. In this case, it is necessary to feel how the sides of the body and the region of the ribs are stretched along with the whole body.

Further, without squeezing your knees, you should gently lower your hands down until your fingers are on the floor. For thirty seconds, it is important to bend as much as possible in this position. This asana helps to open the thoracic spine. After that, you should lower yourself to a full tilt, bringing the stomach and sternum closer to the legs.
In the event that a person has a weak stretch and unpleasant or painful sensations appear when bending over, it is necessary to slightly bend the knees or grab the calves of the legs with your hands.

Further, from the tilt position, you should gently step back with your feet until the body forms a triangular shape.
While in this position, it is necessary to press the palms and palms of the fingers to the floor as much as possible. It is very important to raise your heels as high as possible when leaning on the pads of your toes. Thanks to these actions, you can keep the pelvis in an even position, not allowing the spinal column to round. If this exercise is performed correctly, all joints are aligned, the body lengthens and over time a person begins to feel lightness.

It is necessary to be in this position of the body for thirty to forty seconds, after which you should bend your knees, sit with your pelvis on your heels and lower your forehead to the floor, stretch your arms forward. In this case, you need to stretch your fingers as much as possible, sticking them out to the sides. With the main emphasis on the palms, it is necessary to push the shoulder joints inward, while raising the elbows from the floor. After that, you need to get on all fours, push off with your toes and palms from the floor and again stand in the triangle pose.

Then, with a sigh, it is necessary to perform a deflection, straighten your arms, push your chest forward, lower your legs to the rise of your feet. In this case, the pelvis should be suspended. Further, without bending your arms at the elbows, you need to take your shoulders back and bend your back properly.
After that, you should sit on your heels, lay your head on the mat, lower your shoulders down and stretch your arms along your hips. It is recommended to stay in this position for two to three minutes. In this case, breathing should be even.

Also, as a prophylaxis against stoop, the following methods can be used:

massage;
wearing preventive posture correctors;
swimming.

Why is stoop dangerous?

The stoop itself does not pose a particular danger, however, the risk of serious complications is possible if the cause of this pathological manifestation is a serious illness.

The following causes and diseases can precede the formation of a stoop:

improper posture;

degenerative changes in the spine ( e.g. spinal stenosis, herniated disc);

spinal column injuries;

systemic diseases ( e.g. polio, rheumatoid arthritis, osteoporosis).

The name of the pathological process, against the background of which the stoop was formed	Complications
*Incorrect posture*	weakness in the legs and impaired sensitivity; limitation of mobility in the thoracic spine; lower back pain; feeling tired and heavy; circulatory disorders; displacement of the intervertebral joints; the appearance in the vertebrae of Schmorl's hernia, due to impaired blood circulation; shortness of breath due to compression of the lung by the chest; violation of the cardiovascular system; development of diabetes mellitus.
*Degenerative changes in the spine*	circulatory disorders in the cervical spine, as well as in the pelvic organs; violations in the work of internal organs; neurological signs and symptoms due to compression of the vertebral nerves.
*Spinal column injuries*	violations of motor function - paralysis and paresis; violation of the act of defecation and urination. problems in the sexual sphere; lost sensitivity of the skin area; irreversible deformity of the spine;
*Systemic diseases*	fractures of the spinal column, leading to immobility and disability; interstitial myocarditis; atelectasis of the lung; acute expansion of the stomach; gastrointestinal disorders;

When we see a stooped person, we subconsciously straighten our back and think, is it really so difficult to walk straight? Indeed, it is difficult. A stooped person relaxes the muscles that hold the posture, he takes the most comfortable and comfortable posture for the body and walks bent over. It is very ugly, especially when a girl is slouched.

In addition to aesthetic imbalance, there are a lot of health problems. The organs of the abdominal cavity are displaced and deformed, from which they do not perform their functions to the proper extent. First of all, the lungs and heart are affected. The load on the lower parts of the spine becomes simply colossal, because it is not designed to support the whole body. There are problems with the legs, scoliosis, pinched nerves, asymmetry of the shoulder bend, acute and chronic lower back pain. But where does the stoop come from? Why do some walk, as if on a string, smoothly and beautifully, while others huddle to the ground and take an unnatural posture?

Causes of the slouch

The reasons may be medical, but most slouching people acquire this defect from an inappropriate lifestyle.

The most important reason is inactivity and a sedentary lifestyle. Modern society is swept by a wave of digital immobilization. Children from infancy know what computers, tablets and phones are. The abundance of gadgets beckons them to spend a lot of time in front of these devices. Such children do not even have the desire to go outside and play outdoor games with their peers. All this affects posture. The child becomes stooped and even hunchback, because he is always bent over his device. He does not train his back muscles with exercises and games, they become weak and cannot support the spinal frame.
The same goes for adults. Most modern professions are associated with prolonged sitting at the monitor screen. In the morning we go to work in our car or on public transport, sit all day in one position, in the evening we go home and spend the rest of the day in front of the TV motionless. This lifestyle makes the muscles incapable of serving the spine; they simply atrophy. The back starts to hurt, we try to take a bent, unnatural posture.
A common reason for a child's stoop may be his improper sitting at the school desk and at home at the workplace. This may be due to the fact that the desk or desk, chair is not chosen correctly. Furniture items should be appropriate for the child's age. With proper sitting, three right angles should form - between the body and the thigh, in the area of the bent knee and in the area of the foot. If the baby sits incorrectly, tilts his head too much forward, you need to constantly pull him up and develop the habit of an even body position.
Often, children and adults slouch when they cannot see what is depicted on paper or on a computer monitor. Poor vision forces them to lean forward intuitively in order to better see the object of interest. In this case, one cannot hesitate - this position can become a habit. We urgently need to pick up glasses.
The wrong, too soft mattress is also a prerequisite for a stoop. If you do not want to get or develop a curvature of posture, you need to sleep on hard orthopedic mattresses that will give the body the correct shape.
Some diseases of the legs or back can cause a person to slouch. For example, flat feet, or asymmetry of the lower limbs.
Loose bones - rickets is also one of the common causes of curvature and stoop. And people also begin to hunchback from infectious diseases - tuberculosis, syphilis, etc.
A curvature can be earned by a person who constantly bends in the same direction. For example, with hearing impairment in one ear. He constantly strives to hear the interlocutor better and leans his healthy ear towards the speaker.

Therapeutic exercises for stoop

Gymnastics is one of the main conditions for getting rid of stoop. With the help of physiotherapy exercises, you can completely restore the health and beauty of posture, get rid of pain and many related problems. However, it is important to remember that for the correct result you need to practice constantly and regularly. During the recovery period, exercises should be done twice a day. When the spine returns to normal, it will be possible to leave a prophylactic dose - physical education twice a week. But you cannot completely abandon the exercises - otherwise you will return to your previous state. So, let's begin.

Walk up to the wall and press against it tightly. The heels, butt, straight shoulder blades and the back of the head should touch the wall. Lock the position and move away from the wall. Try to move in such an even stance around the room. When your back starts to slouch, go back to the wall. This can be done several times until the body understands in which position it needs to be fixed.
The next exercise also needs to be done near the wall. Stand one step away from the wall. Turn your face to the wall and rest your hands on it. And then try to reach the wall with your chest without moving your arms and legs. It seems that you are pushing up from the wall. But in reality, you are just training your back, arching your shoulder blades. At least 10 reps.
Get on all fours. Do the cat exercise by lowering and raising your lower back as deeply as possible. This is a very useful exercise for all organs. Plus, it's completely safe. It is even recommended for late pregnant women to get rid of back pain without harming the baby. Exercise should be done slowly, comfortably. The duration is about three minutes.
Lie on your back with your arms extended in front of you. As you inhale, lift your arms and toes. This exercise is great for strengthening your back and lower back muscles. For those who want to improve the performance of this exercise, the following can be advised. When raising your arms, you can fix them in this position, leaning on a chair. Staying in this position for at least a minute is an incredibly effective back workout.
To do the next exercise, you will need a gymnastic stick or at least a mop. You need to put the stick on the shoulder blades from above, as if just below the shoulders in the back. The shoulders in this position are maximally extended. When the stick fixes the position of the upper back, you can walk with it, make turns and bends in different directions. Remove the stick no earlier than after 15 minutes.
Stand up straight. Feet shoulder width apart. Try to connect the shoulder blades, hands remain motionless. You need to do 20 repetitions, in which you maximally reduce and spread the shoulder blades.
Sit on a chair on the edge of it. Keep your knees together. Move your hands back and try to touch the place where the back of the chair begins. Freeze in this position for 10-15 seconds. Then relax your body and repeat the exercise again. All movements should be smooth and comfortable, do not force yourself to abuse the body. You need to do at least 10 repetitions of this exercise.
Another effective slouching exercise. This requires a heavy backpack with books. Put it on in front to instinctively pull your shoulders back to hold the weight. This will allow the back to be in the correct position and to train the necessary muscles. When you take off your backpack it will be very easy for you to keep your back straight.

You can correct your posture, but it is better to do this in childhood and adolescence. After all, when a person is young, his vertebral cartilages are soft and mobile, as they grow older they ossify and become stiff. Slouching can be corrected in adulthood, but this will take much more effort and time. In any case, a comprehensive approach is needed to correct posture.

The most important and most important thing is gymnastics. Only in addition to it, you need a massage course done by a competent specialist. An experienced massage therapist will not only stretch the necessary muscles, but also show the exercises of physiotherapy exercises that need to be performed specifically in your case and with your indications. Along with massage, Darsonval and electrophoresis procedures are widely used.
To correct the back and give it the necessary posture, special corsets are used. Wearing such a corset for several hours a day will give an excellent result. But after removing the corset, you do not need to relax, you must try to keep your back in the same position as in the medical corset.
Walking around the room with a stack of books on your head is a great way to keep your posture straight. At the same time, you feel every muscle in your body, and the back takes on and remembers the position in which it should be.
When restoring an even posture, it is important to sleep on a hard surface. It can be an orthopedic mattress. It is advisable to use a roller instead of a soft pillow. The bed should be longer than the height, so that the person does not intuitively bend during sleep.
The best and most effective sport for straightening your back is swimming. Water relieves excess tension, trains the desired muscles and does not overload.

Back slouch is a serious abnormality that needs to be treated in time. If it is not possible to cope on your own, you should immediately consult an orthopedic doctor. He will prescribe the correct treatment. And only patience, regularity and discipline will help you achieve the desired result. Be beautiful and healthy!