Exercises for correct posture. Video

Exercise # 1. Dumbbell Bends

Pick up dumbbells weighing 3-4 kg. Place your feet shoulder-width apart and bend your knees slightly, pulling your pelvis back (the knee joints should remain exactly above the heels). Pull in your abdomen and straighten your ribcage, bringing your shoulder blades together. Straight arms with dumbbells down, elbows and palms facing back.

Inhale and bend forward, bringing your hands down to knee level. As you exhale, return to the starting position. The shoulder blades should remain flat throughout the exercise, and the shoulders should be turned back. Avoid bending your lower back by tightening your abdominal muscles.

Number of repetitions: 25-30

Number of approaches: 2

Exercise # 2 Bent-over Rows

The weight of the dumbbells can be reduced to 2-3 kg. Stay at the bottom after doing exercise # 1, this will be your starting position. Recall: the back is straight, the press is tense, the chest is straightened, and the hands are turned with the palms back. Concentrate on the point between the shoulder blades, you should already feel moderate tension in it.

Now inhale, fill your chest with air and at the same time bring your shoulder blades together. Due to this, the brushes should literally rise a couple of centimeters above the floor. Then bend your elbows, pull the dumbbells to your ribs and at the same time fold your hands with your palms on top of each other – exhale. Try to keep your elbows as close to the center as possible and your shoulders as far from your head as possible. The body is motionless, the abdominal muscles are in good shape. As you inhale, extend your elbows and lower your arms, turning your palms back again, but keep your shoulder blades drawn together.

Number of repetitions: 30

Number of approaches: 2

Exercise # 3. Wide lunge rows

Lower into a lunge on one knee and tilt your torso forward to a 45 ° angle. Dumbbells (weight – 2-3 kg) in straight arms, hands under the shoulders, palms facing back. Straighten your ribcage again, bringing your shoulder blades together and turning your shoulders back. This time, when doing a deadlift, spread your elbows wide to the sides so that the angle in them is slightly less than 90 °; exhale, palms facing backward and downward and torso motionless. Inhale – return your arms to their original position, keeping the tension between your shoulder blades.

Do 25-30 reps, and for the second set, change the starting position with the other leg in front of you.

Number of repetitions: 25-30

Number of approaches: 2

Exercise number 4. Hyperextension

Lie on your stomach, spread your feet shoulder-width apart, and bend your arms at the elbows, placing your hands under your forehead. Stretch your neck, bring your shoulder blades together. As you inhale, rest your toes on the floor and lift your upper body, keeping your gaze downward. Exhale – come back, but do not touch the floor with your palms. To avoid causing excessive tension in the lower back, but to distribute the load evenly along the entire spine, tighten the abs, thus supporting the lower back in a neutral position. To complicate the exercise, move your hands behind the back of your head and lift your elbows even higher off the floor.

Number of repetitions: 15

Number of approaches: 3

Exercise number 5. “Pullover”

The starting position is on the back. Bend your knees and place your feet shoulder-width apart. Pick up one 4kg dumbbell or two 2kg dumbbells with both hands. The elbows are bent at a 90 ° angle and are exactly above the shoulders. Close your shoulder blades firmly and move your shoulders from the head to the side of the pelvis. As a result, the neck should be extended and the chest should be straightened. Fix this position and, while inhaling, roll the dumbbells back behind your head, making a movement only in the shoulder joints. Make sure that the shoulders do not move up, and the deflection at the waist does not increase. As you exhale, imagine how the narrowed shoulder blades slide along the spine to the lower back, and with effort return the bent arms forward. The distance between the elbows remains equal to the width of the shoulders.

Number of repetitions: 25

Number of approaches: 2

Exercise number 6. Crunches on the press

When training your back, you should not forget about the abdominal muscles. They just as well help us maintain correct posture by keeping the lumbar bend in a neutral position and not allowing the pelvis to lean forward too much. Therefore, our program should include at least one abdominal exercise.

Lying on your back, bend your legs and lift them so that your knees are exactly over the pelvis. The shins are parallel to the floor. Pull in your stomach and press your lower back. Put your palms behind the back of your head, spreading your elbows wide to the sides. For the starting position, slightly raise your shoulders and the back of your head. As you exhale, rise even higher, trying to tear your shoulder blades off the floor, while inhaling, come back, while leaving the back of your head in weight. If the lower back still rises above the floor, despite all efforts, you can slightly pull your knees towards you or put your heels on support.

Number of repetitions: 20-25

Number of approaches: 3

Exercise number 7. Relaxing and stretching

A. To relax your back after training, sit on your heels, lower your chest to the floor, and extend your arms forward. Take a few deep breaths in and out, relieving tension from your lower back and the area between your shoulder blades. This position can also be taken between exercises or approaches – to rest and restore breathing.