The Lying Back Extension is a simple basic exercise that is widely used in medicine and sports training... Thanks to him, you can finally get rid of stoop and unpleasant sensations in the spine, but you will get the perfect posture. This is especially true for those who are sedentary and spend a lot of time in the office.

Initial position. Lie on your stomach and place your forehead on the mat. Stretch your arms along your torso and press your palms against your thighs. Straighten your elbows. Legs are drawn together, socks are slightly pulled.

Exhalation. Raise your head, chest and upper part belly from the mat, keeping the position of the legs and arms.
Breathe in. Slowly lower your torso and head into initial position... Repeat the prone back extension 10 times.

By doing this exercise just 3 times a week, you will strengthen the muscles in your spine, abdomen, and buttocks. All this will have a positive effect on the functioning of internal organs, and you will feel much better.

Slouching is not only an aesthetic flaw. By neglecting posture exercises, we harm many important bodies- heart, lungs, stomach, pancreas, which are forced to function in a "squeezed" position.

Thus, a beautiful posture is not only beauty, but also health. In many ways, only one simple basic exercise, which is widely used in medicine and sports training, helps for a beautiful posture:

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

As you exhale, lift your upper body off the floor while maintaining the position of your arms and legs. As you inhale, lower yourself to the 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.

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Kate Middleton is known not only for her status, but also for her amazing figure. At ceremonies, meetings and parties, Kate manages to maintain perfect posture. What exercises does the Duchess of Cambridge perform, read below.

1. Plank
Due to frequent travels, the future queen does not always have time to play sports. However, Kate found a way out: she stands in the bar every day and says that this is her favorite exercise. Just 10 sets of 45 seconds in the morning and in the evening - and soon the posture will be no worse than that of the Duchess of Cambridge.

2. Pilates
The exercise system relieves tension from the back and develops body flexibility. For this, Kate simply adores Pilates and enjoys doing it in free time... She does not have personal trainer because all the exercises are very simple, but they bring incredible benefits.

3. Crossfit
Kate also loves CrossFit. This is a combination of exercises from different types a sport that puts stress on the whole body. Thanks to this hobby, Kate manages to maintain perfect posture throughout the day.

4. Mood
It's no secret that the position of our body depends on the emotional state. An elevated mood straightens our shoulders, and a depressed mood makes us look at our feet and bend forward. Therefore, Kate tries to think positively and stay in good mood everyday. This is the most main secret royal posture.

Hello dear readers!

Why do you think our parents used to pull us down all childhood, forcing us to straighten our backs? "Do not stoop!", "Sit up straight", "Stand up straight" - they were joined by teachers at school.

These remarks were directed to our good, so that we preserve the health of the spine.

And the girls were also taught that the royal posture is an important part of external beauty. After all, a woman who keeps herself confidently and at ease always attracts attention and arouses the respect of those around her.

What is posture and why is it so important?

Posture is the correct position of the spine when we stand, sit, walk. This is the main indicator of the health of the musculoskeletal system, because supporting the spine is the task of the back muscles, abdominal, buttocks. Only strong and developed muscles can keep the back in correct position.

How correct posture looks like can be seen even externally. There are people about whom they say "stately", "stately", "proud". Have you met such people? What do they have in common?

They are united by a perfectly flat back, slightly lowered shoulders and a slightly raised chin. At the same time, they look not arrogant, but self-sufficient, self-confident. They come across as strong and independent people you can rely on.

Do you want to look the same? Posture work has other bonuses.

In people with correct posture, the stomach is always tucked up, because abdominal muscles are in good shape. The same cannot be said for men and women who constantly slouch. They have internal organs slightly compressed, leading to digestive problems.
Beautiful breasts in women are another bonus of royal posture. When the shoulders are unfolded and rib cage protrudes forward, then the attention of others will be riveted to the bust.
An even and smooth gait is the result of the correct position of the spine and strong muscles. When we keep our back straight, the gait automatically becomes light. This is especially important for a woman, because the way she walks is her grace and plasticity.

As you can see, correct posture is not only beauty, but also health.

Therefore, take care of your spine today, and in a few months you will see impressive results.

How to check your posture?

A simple posture check can be done. Walk up to the wall and stand with your back to it, pressing your whole body tightly. With correct posture, the back of the head, the protruding part of the shoulder blades and buttocks should touch the wall. Free space may form between the waist and the wall, but no more than 5-10 cm.

Check yourself.

If the distance between the lower back and the wall is more than 10 cm, then you most likely have severe lordosis of the middle spine. This is a common problem for many women. Often, with this position of the spine, it is difficult to keep the abs fit, which is why even a slender figure looks loose due to a sagging abdomen
If the back of your head does not touch the wall, but the scapula is completely adjacent to the vertical surface, then you have a slight kyphosis or scoliosis. In this case, consult a doctor who will prescribe physical therapy and special remedial gymnastics.

If everything is in order with the spine, you can bring your posture to perfection with the help of simple exercises.

How to achieve royal posture?

There are many methods, exercises and tools for this. The latter require no effort other than regular use:

Special correction belts. They allow you to correct your posture and prevent curvature of the spine. The belts are not visible under the clothes, which allows them to be worn for a long time.
Ergonomic chair. It ensures the correct back position during prolonged sitting. An irreplaceable thing for knowledge workers who spend many hours at the computer. It's all about the design of the chair: anatomical backrest, optimal seat depth, adjustable tilt.
Orthopedic mattress. For many people healthy spine- the result of a properly selected mattress. The special design of the mattress ensures the anatomically correct position of the vertebrae in a horizontal position, allowing the back muscles to rest.

Exercises for correct posture

Expand your shoulders, straighten your back, tighten your abdominal muscles using easy exercises.

Hang on hands

This is a simple exercise that allows you to stretch your vertebrae so that you can even get a couple of centimeters taller. It's simple: grab the crossbar or horizontal bar with your hands and hang for several minutes on outstretched arms, holding your body weight. A few minutes 2-3 times a day is enough.

Important! Just do not jump to the floor immediately after exercise, because hitting the ground will negate the effectiveness of all work due to the reverse displacement of the vertebrae.

Japanese method

It's simple and effective exercise that allows you to "unfold" the shoulders. Stand straight with your feet shoulder-width apart. Stretch your straight arms up over your head, palms together. Then turn your palms outward so that they touch. back side to each other. Alternately rotate your hands in and out 10 times, then gently lower your hands.

Important! Do not bend your elbows, they should be straightened as much as possible.

Repeat this exercise once a day and you will see results in a couple of weeks. The shoulder blades will unfold literally before our eyes, the shoulders will drop, and the posture will become truly royal.

Exercises with the book

This exercise will make you feel an oriental woman skillfully wearing large jugs of water on her head. Instead of a vessel, you can take any large book - a Soviet encyclopedia or any other weighty publication. Place the book on your head and walk with it around the house so that it does not fall.

It's simple but effective secrets formation of royal posture. They are available to everyone who wants to improve their back health, become taller and fit. If you feel muscle soreness during exercise, this indicates muscle weakness. Join a gym and ask a coach to show you simple back exercises to strengthen your muscles.

Attention! If you have doubts about the health of your spine, do not start exercising, but go to an appointment with an orthopedist or surgeon. The specialist must assess the condition of the musculoskeletal system and say which exercises can be performed and which ones are best to refrain from for now.

These are the basic principles and secrets of maintaining the health of the spine and beautiful posture. We hope they were helpful to you!

Every person dreams of an ideal and attractive posture. However, in reality, not everyone can boast slender back and a fit figure.

When the spine is curved, some internal organs are compressed: lungs, stomach, heart, pancreas. Blood circulation is impaired, and the work of these organs deteriorates. In addition, the incorrect position of the spine causes severe discomfort and interferes with even simple homework. To avoid this, it is important to monitor your posture.

Today I am pleased to present to you - one exercise for royal posture. Performing it regularly and correctly, you can effortlessly make your back straight, healthy, and your figure beautiful and fit.

This exercise for a beautiful posture is very simple to do, and every person, even far from sports, can easily master and perform it. In sports training, it can be used to strengthen the muscular system of the back to prevent injury, to restore normal function and function of the spine.

Exercise for royal posture

This is useful!

When performing this very simple exercise, several muscle groups work at the same time: iliocostal, spinous, gluteus maximus, back group muscles of the thighs, longest.

Starting position: we lie on our stomach, head down, rest our forehead against the surface of the mat or the floor, straighten our arms and stretch them along the body and press tightly on the hips. We connect the legs together, pull the socks a little and begin to perform the exercise.

We exhale and begin to slowly lift off the floor and slightly raise the upper body: first we raise our head a little, then smoothly the shoulders and chest, and then we raise the upper abdomen.

Note!

When performing the exercise, the arms and legs remain in their original position, it is important to monitor their immobility.

Thus, you need to perform 10 - 15 repetitions of the exercise for a beautiful posture. Extension of the back and spine, it is recommended to do in the morning, this will prepare the muscles of the back for daytime loads and ensure them the correct position throughout the entire working day.

This is useful!

Exercise for royal posture can be done absolutely every day, it will take very little time. The benefits of such daily workouts will be very good: you will change your figure and posture in better side, strengthen your back muscles, which will ensure the correct position of the spine. To prevent postural disorders and strengthen muscles, it is enough to exercise four times a week.

How to do the exercise correctly

To attain good results in gaining a slender figure, a few useful recommendations:
The exercise should be performed on a flat surface. If you do not have a special rug or a sports mat, then you can lay a thick and warm blanket on the floor, this will provide maximum comfort during exercise;
It is very important to do the exercise for a beautiful posture correctly, therefore it is advisable to carry out the first exercises in front of a mirror, this will help you to identify possible mistakes: improper body position, bending of the legs or arms during execution. Such mistakes must be corrected immediately;
To increase the effectiveness of the exercise, it is recommended to linger with an elevated torso for 10 to 15 seconds. This will good load for maximum muscle development;
When the exercise is completely mastered, and it is easy for you to be given, you can complicate it a little: when performing, stretch your arms forward and raise your legs;

The benefits of exercise

The proposed exercise helps to strengthen the muscular corset of the back. Strong muscles will keep the spine in the correct position and provide beautiful posture;
Regular exercise strengthens the muscles of the thighs, chest and buttocks, if you do the extension regularly and every day, then these parts of the body will very soon become prominent and slender;
For girls and women, this exercise is useful in that it strengthens the muscles of the chest, makes the bust fit, more voluminous and attractive;

Performing an exercise for a beautiful posture will be useful to everyone, without exception, since very few people can boast of a slender figure. Modern life dictates to us its own rules, in which there are many negative factors affecting our health.

It is important!

Sedentary, sedentary lifestyle, carrying too heavy bags and prolonged sedentary work at the computer lead to a weakening of muscles, a change in the remains and a curvature of the spine. If such factors are present in your life, and you begin to notice changes in your figure and back problems - start doing: one exercise for royal posture and very soon you will notice a change for the better.

Nowadays, few people can boast of good posture. Not only does a hunched back look ugly, it is also unhealthy. Those wishing to correct their posture are usually offered a whole range of exercises for which people do not have enough strength, time or patience.

Boltai.com offers a simple exercise that only takes 1 minute. This exercise came to us from Japan.

So: stand up, put your feet shoulder-width apart. Gently raise your hands up through the sides so that the hands touch each other tightly. Then turn your arms with the backs to each other, then again outside brushes.

In total, you need to make 10 such turns, then gently lower your hands.

IMPORTANT: during the exercise, the arms must be straightened.

After the first approach, the back miraculously straightens, and the shoulders unfold (we checked!). Do this exercise at least once a day and the results will be noticeable in a couple of weeks.

Video Royal posture in 1 minute a day! Japanese exercise

Slouching is not only not aesthetically pleasing. Slouching damages 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 Lately they produce special seats designed just to keep the body 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. Precisely smooth, like a pendulum - to the left, to the right ... You shouldn't twist your hips on purpose, 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 off the toe. If you really 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 stiletto heels 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 the stoop is that it is very difficult psychologically to walk as a queen and look people directly in the eyes. It is 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 the 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 your permanent state.

A basic exercise for good posture that 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 your upper body off the floor while maintaining the position of your arms and legs. Inhale lower yourself to the 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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A straight back, a beautiful turn of the shoulders, a proud carriage of the head. Alas, not everyone can boast of such a posture. But correct posture is not only a guarantee of beauty, but also health. Because of not correct posture we often experience headaches, neck pain and lower back pain. If over time you get used to the wrong posture, do not be discouraged - it can be corrected again if you constantly pay attention to some things and do the exercises purposefully.

Let's check your posture!

At correct posture the head and trunk are located in one vertical line, the shoulders are deployed, slightly lowered and at the same level, the shoulder blades are pressed, the physiological lines of the spine are expressed normally. The chest is slightly convex, the abdomen protrudes slightly or slightly retracted, the legs are extended at the knees and hip joints... The rib cage is cylindrical or conical in shape. The musculature is relief, all joints are mobile. Legs are straight, hips, knees, shins and heels are closed without much muscle tension, with a small gap below the knees and above the inner ankles. The insides of the feet do not touch the floor.

In order to identify imperfections in your posture, stand with your back against a cabinet or wall. Close your feet, look straight ahead (head should touch the cabinet). Hands down at the seams. If your palm is between your lower back and the wall, then your posture is good, otherwise your abdominal muscles are weak and your abdomen pulls your spine forward.

Watch your pose!

The most important rule for maintaining good posture is the ability to sit, stand and walk correctly.

To stand you need to be straight, straightening your shoulders and pulling in your stomach. Try to do the same when walking. During the day - while standing and sitting - keep your neck upright.

Pregnant sitting you need to lean on the back of the chair. Correct sitting position in itself is a good workout for your back muscles. To take this position, sit on the floor and straighten your torso, arch your chest without raising your shoulders or shoulder blades. Keep your head free and straight. The abdominal muscles should be tense, the pelvis should be tightened (often people, on the contrary, protrude it, because it is more comfortable to sit in this position). Keeping the same starting position as above, you will soon find that it is not so easy to sit this way.

If you have "sedentary work, do the following exercises from time to time:

1. Sit on the tip of a chair with your back, thighs, and shins at right angles to each other. Lower your arms freely, bend your shoulders slightly. Tighten the calves of the legs, abdominal and back muscles at the same time, pull your shoulders back as far as possible so that the shoulder blades touch one another, tilt your head back. Sit for a few seconds in this tension, then relax again.

2. Now get up from the chair, bring your heels together, and tighten your knees, glutes and abdominal muscles. Rise on your toes as high as you can, tense your entire body, then slowly relax.

If the exercises are repeated for a long time, the posture will become graceful already in a relaxed state.

When walking do not slouch and try not to protrude your stomach.

And here are the golden rules you need to follow doing homework:

1. When cleaning vegetables, always sit at the table, avoid leaning over the work surface, which is usually too low.

2. Try to squat rather than bend over when loading the washing machine.

3. When ironing, the board should be at a height of 10-15 cm from the elbow.

4. When vacuuming or dusting, try to use appliances with as long attachments as possible to avoid constant bending and reduce stress on your back. When cleaning an apartment, it is better to use a long-handled brush, then it is easy to avoid incorrect inclinations.

5. To pick up a light object from the floor, bend your legs and rest your hand on your hips to help bend and straighten your torso.

6. When lifting a large load, most of the work should be done by the muscles of the legs and hips, and not the trunk. The back, of course, should be straight, legs slightly apart, bent at the knees at an angle of 90 °. The object must be lifted closer to the body, thereby reducing the overload by intervertebral discs... Women should not lift objects heavier than 20 kg, men - 50 kg. When lifting a load, rotational movements should be avoided. It is better to first lift the load and only then turn.

7. When brushing your teeth or washing dishes, bend your knees slightly to keep your back straight.

8. When washing your hair under the tap, you can avoid a bent back if the legs slightly bent at the knees are slightly apart. Then the numb back can be relaxed and straightened from time to time.

Strengthen your muscles!

The muscles of the back, abdomen, neck, shoulders and hips are involved in maintaining and maintaining good posture. Moreover, all muscles work in combination with each other. If the abdominal muscles are weakened, then on back muscles falls additional load, at the same time there is an extra expenditure of energy, as well as the weakened muscles of the press "sag", which very badly affects the normal blood circulation in the groin area and leads to the accumulation of fluid in the tissues of the legs. Therefore, in order to correct posture, it is necessary to maintain the balance of all muscle groups.

Stretching exercises for starters

Stretching makes muscles elastic and also improves mental health.

1. Sit in a Turkish position, hands folded "in the castle". Raise your arms as high as possible above your head, palms up, stretch. As you lower your arms, exhale intensively. Repeat 10 times

2. Sit on your knees, put your hands behind your back and close them in the lock. Now try raising your arms while contracting your abdominal muscles. Take a very deep breath and freeze for a few seconds. As you exhale, lower your head to your chest and relax. Repeat 10 times.

Exercises for muscles shoulder girdle

These exercises will strengthen your shoulder muscles and take stress off your spine. The set of exercises is designed for 10-15 minutes.

1. Sitting on a stool, make vigorous swings to the side alternately one and the other

hand, gradually increasing the range of motion.

2. Bend your arms at the elbow so that a right angle is formed. Now one hand is up, the other is down. Change the direction of your arms alternately. Keep your back and shoulders straight.

Exercises for back muscles

1. I.P. - lying on your back, elbows on the floor. Bend in the thoracic spine. Hold for 5-7 seconds.

2. I.P. - lying on your back, legs bent, feet and elbows on the floor. Raise your pelvis and hold for up to 10 seconds.

3. I.P. - sitting, hands on the floor behind. Raise your pelvis, take your head back, bend over.

4. Same as Exercise 2, but lean on the floor only with your feet and the back of your head.

5. I.P. - lying on your stomach, the hands are connected behind the back. Raise your head and shoulders, pull your arms back, bend over, hold for 5-7 seconds.

6. Same as Exercise 5, but raise both straight legs additionally.

7. This exercise can be made more difficult by changing the position of the hands: place the hands on the back of the head or lift up (in relation to the body).

8. I.P. - lying with his stomach on a soft chair, legs lowered and fixed; arms, head, shoulders are lowered, in the hands of dumbbells (3 kg). Unbend slowly, raise your head, shoulders, move your arms to the sides, hold for 5-7 seconds.

Let's evaluate the results ...

1. Stand against a wall in front of a mirror, arms along your torso, straighten up, touching the wall with your heels, calves, buttocks and shoulder blades. Head straight. Remember this position. Then, with your eyes closed, take two steps forward. Open your eyes, check if your posture has changed.

2. Stand in front of the mirror, hands down, with your back not touching the support. Fix the correct posture. Then do some simple exercises without looking after yourself. Hands to the sides, up, leg to the side. Rise on your toes, sit down, stand up, etc. Then take the starting position, first without looking in the mirror (only by muscular sensations), and then visually checking your posture.

3. It is good to carry out walking, exercises, squats with a small load on the head. To train the muscular tactile sense, you can stand against a wall, press on with your heels, buttocks, shoulder blades, and the back of your head. Feel this pose, then walk and re-check the pose against the wall. This walk can be done with diaphragmatic breathing and light abdominal muscle training. Inhale two steps, protruding the belly, two exhalation, strongly absorbing the belly. This exercise can be repeated several times a day.

Prepared A.Mitrofanova

To date perfect posture and proud head fit not everyone can boast. A 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 perfect posture when working at home and 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 are the owner of good posture, then your chest is slightly convex, your stomach 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!

To 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 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 in a sitting position are excessive bending forward or bulging of the pelvis.

With the right position sitting the chest should be slightly curved 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 for 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 bend over to put the necessary laundry in the compartment of the machine. To avoid permanent bends and bends of the body, use electrical appliances with long tubes and nozzles. This will significantly reduce the stress on the 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. By doing this, you help alleviate the stress on the spine and intervertebral discs. The ascent 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.

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 against the wall as much as possible. Take two or three steps forward with your eyes closed. Then stop and check the position of your back in the mirror.
Stand in front of the mirror and check your posture. After doing 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.
It is recommended to squat or do exercises to balance both legs with a small weight on the head (book or magazine).
Practice walking with your back as straight as possible while practicing diaphragmatic breathing (inhale two steps, exhale the next two steps).
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 carry out the small exercises given in this article. Good luck!

Queen of the male kingdom Parabellum Andrey Alekseevich

"Royal posture"

The first exercise is fairly well known. You need to stand on your heels and go to a flat section of the wall, where there is no furniture and baseboard. Press your back against the wall. Put the legs together. Press your heels, buttocks, shoulders and the back of your head against the wall. Make sure your chin is parallel to the floor. Stand up straight, lower your shoulders, do not lift them. Relax your arms.

And now that same second secret. With the spine, which is in the waist area, you are trying to reach the wall. Trying to move your spine. In this case, it is necessary to breathe. Relax. Do not raise your shoulders to your ears. Don't take your head off. The back of the head is straight. Stretch your lower back against the wall. The good news is that it is absolutely impossible to physically do this, so do not break yourself too much.

Now, in this absolutely level position, take a step forward from the wall. Then the second one. And you walk straight, putting one foot in front of the other, but without changing your posture. Turn around and return to your wall. We checked again - the heels are in place, the head, back, shoulders are down, the chin is parallel to the floor.

First you tear off the leg, then the rest of the body goes. Take a few steps. Be sure to watch your posture. Take five to six steps, control your shoulders. They must be immovable. Only the legs move. Once again we returned to the wall. We checked how smooth everything is. The chin is parallel to the floor.

Make several of these visits.

Olga

Feelings from walking - lightness, naturalness, smoothness, softness, shoes - an extension of the legs, for the spine - joy and pleasure.

New to me about setting feet from a heel. Always walked with a straight back (many people compliment me about my posture)... BUT - now I pay attention to my chin, because, although I used to try to hold it, the habit of looking at my feet affected because of poor eyesight.

It was not difficult for me to perform the exercises against the wall and with an inclination parallel to the floor. (fortunately, I'm doing stretching)... And here is the unforgettable sensation of walking upside down from the wall (not body and head first)it turned out to be an OPENING for me.

A very important point is also about straightened knees - when you walk with your leg, it manages to straighten, and the supporting leg - to straighten (a sensation that is very familiar from dancing, but I did not draw an analogy with gait before, but in vain)... It is difficult to train to walk with a book on your head.

Feelings from walking - lightness, naturalness, smoothness, softness, shoes - an extension of the legs, for the spine - joy and pleasure.

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