How to make your posture straight and perfect: improving your figure at home

Stand with your back against the wall with your heels, buttocks and the back of your head pressed against it. Try to squeeze your extended hand between your lower back and the wall. If she enters freely, then your posture is good and you just need to maintain it in this state. Does your hand stick out or does it fit too easily? It’s time to start correcting your back. Several options are available at home:

• physiotherapy;

• preventive measures;

• posture correcting underwear.

The best approach is comprehensive.

Compliance with all the recommendations at the same time will help to straighten the shoulders and get rid of the stoop as quickly as possible.

The simplest task a person with a curvature of the spine can take on is carrying books on his head. You can do it at any time and until you get bored. A prerequisite is not to drop the object. We present to you three more exercises, the same easy, but effective.

1. Lie on the mat, bend your knees. Raise the buttocks, hold for 5 seconds, put back.
2. Lying in the same way, clasp your knees with your hands and slowly pull them to your chest.
3. Get on your knees, stretch your arms forward and put on the floor. Stretch your back forward and raise, lower your chest.

Exercises are performed slowly for 5-12 repetitions at home.

While walking, you can hang on the horizontal bar – exercising on it helps to stretch the back muscles and strengthen them

In the fight against a crooked spine, gymnastics alone is not enough. You must constantly monitor your back and observe the following rules:

• sit only straight;
• walk with an easy and stoop-free gait;
• always straighten the chest forward;
• keep the muscles of the thighs, buttocks and abdomen in tension.

A common cause of slouching is self-doubt. In this case, you will have to develop physically and psychologically. Try to convince yourself that tight shoulders and drooping head will not hide you from others. Be confident and boldly straighten your shoulders!

Getting back or doing perfect posture isn’t difficult. Put in some effort, patience and self-control. Then the result will appear quickly, and with it – self-confidence and improved well-being.

Olga Chashchina, X-Fit Master Trainer in Russia

Various types of posture disorders are the scourge of the 21st century. Slouching, tilting the head forward, pain in the neck, limiting the mobility of the shoulder girdle occur due to improper organization of movement:

• passive lifestyle;

• constant work at a computer or smartphone;

• improper exercise;

• stress and depression;

• in rare cases, these are congenital diseases.

Our body is a single mechanism. And if we have disturbances in one part of the body, tension arises along the chain in other parts of it. To make your posture beautiful, your body healthy and get rid of stoop, I suggest you the following solution.

The first step is to loosen the muscle tension in the chest with mythascial release (MFR). Here you can use an MPF ​​ball or a foam roll. These techniques are best done under the guidance of an experienced trainer.

When using the ball, gently roll the intercostal muscles in the upper chest. In places where the tension is increased, stop and hold the ball for 30-40 seconds. Do not use the ball under the armpits or over the soft tissues of the chest (for women).

When using a foam roll, lie sideways on the roll, at the level of the lower corner of the shoulder blade. Put your upper hand on the back of your head, with your lower hand on the floor. As you inhale, raise your head above the roll, as you exhale, lower yourself down. Keeping the position on your side as you inhale, open your back slightly to the shoulder blade, as you exhale in the opposite direction.

Do not immediately lie down on your back on a round roller and open your chest muscles. This can only aggravate the situation, since our nervous system is not ready to immediately straighten the spine.