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A set of exercises for posture: we do the correct posture. Video
To keep your posture always great and your back healthy, master a simple set of exercises for daily exercises. Give it only 15 minutes, and in a couple of weeks you will notice significant improvements. To consolidate the result, connect classes with weights, they perfectly develop the spine and strengthen the muscle corset, forming a beautiful posture, thin waist, graceful relief of the neck and arms.
Exercises for correct posture
Formation of correct posture
In the daily complex for correcting posture, it is worth including exercises for the development of all back muscles. The fifteen-minute complex will make the spine flexible, correct minor postural disorders – mild kyphosis and lordosis. Before starting the exercise, do a little warm-up. You can dance to some fast music for a couple of minutes, and then do a few bends and body rotations.
For daily activities you will need:
- tracksuit or loose indoor clothing
- gymnastic mat
- rubber harness
- a small ball
Start with neck exercises. Sit on a chair with your hands clasped at the back of your head. Lower your head a little. Take her back, putting up a little resistance with your hands.
Do not bend your lower back – you should feel the maximum tension in the neck and shoulders. Repeat the exercise 10 times.
Slowly turn your head left and right, fixing it for a few seconds at the point of maximum turn. Do not lift your shoulders, do not turn the body. Then make several slow head rotations with maximum amplitude. Repeat the exercise 5 times in each direction.
Exercises for the middle back will help ensure good posture. Stand up straight with your hands clasped in the lock. Take your arms back, bringing your shoulder blades together with effort. This exercise can also be performed with a gymnastic stick. Repeat 10 times.
A couple of exercises from the complex can be performed in the middle of the day. This is especially useful for those who spend a lot of time at the computer.
Standing straight, circle your shoulders – 10 times in each direction. Then repeat the technique, making circular movements with straightened arms. Keep your back straight, do not tilt your head.
Sit on the floor, put your hands behind, rest your palms on the floor. Raise your body, leaning on your hands, tilt your head back, bend your back and hold this position for 5-7 seconds. Then slowly return to the starting position. The exercise can be complicated. As you lift your body, stretch one leg forward at the same time. Repeat 7-10 times.
Roll over onto your stomach, stretch your arms along your torso. Leaning your hands on the floor, take your slightly bent legs up, pull your heels to your head, trying to get into a chest stand. This exercise can be done with a rubber band. Keep its ends in raised hands, and hold the middle part with your feet.
Lying on your stomach, stretch your arms forward, holding the ball in them. Fix your feet. Raise your head, shoulders, and straight arms, straining your back. Stretch forward and up at the same time without swinging the body.
Resistance exercises will help create a beautiful back shape and provide excellent posture. You will need a pair of dumbbells to practice. You need to work out with them every other day – such loads are optimal for effective training. Repeat each exercise 10-12 times. Start with one set, gradually working up to four.
To avoid injuring your back, warm up especially carefully before strength training.
Take dumbbells, stand up straight, keeping your arms down. Raise and lower your shoulders, then rotate them. These exercises work well for the muscles of the neck and upper back.
Lean on a chair with one hand, take a dumbbell in the other. Pull it up to your chest, and then lower it again. Do not arch your back, keep it straight.
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