How to make your posture beautiful and straight. Beautiful posture: how to get it? Why does a person slouch?

He told me how to organize my workspace and what exercises to do to relax my back.

Alexander Evdokimov Osteopath, neurologist

If you have problems with posture, do exercises daily to strengthen your spine

I advise you to work out all the curves of the cervical, thoracic and lumbosacral spine every day. It takes no more than 15 minutes, and with regular exercise, your posture will improve within a week.

First exercise: imagine that your head is moving forward and moving back (like a drawer from a closet). Second exercise: lift your chest as if trying to reach the sky. The gaze should also be directed upward. Try to turn your shoulders outward. Third exercise: feet shoulder-width apart, knees slightly bent.  

Move your pelvis forward and up, then back and up.

All exercises should be done 10-15 times and the warm-up should be completed with general strengthening of posture. To do this, stand against the wall so that the back of your head, shoulder blades, buttocks, calves and heels touch it. Stay like this for three minutes, and then move away and remember this body position. Try to keep it for as long as possible.

Choose your workouts wisely

Dancing (sports and artistic), ballet and gymnastics have a positive effect on posture. Girls who are actively involved in such training spend a lot of effort on establishing correct posture.

But there are sports that asymmetrically load the muscles and worsen posture. The impact on an adult with mature muscles and skeleton will be minimal, so this most often affects children.

Correct posture is worsened by training during which the load is transferred to one hand: tennis, throwing sports.

And also exercises in which a person takes an unnatural position (for example, speed skaters suffer from this).

Many people believe that swimming has a positive effect on posture. In fact, most athletes (especially girls) have a stooped posture due to overdevelopment of the muscles involved in rowing.

Sit correctly at the table

Children and adults must follow the 90-90-90 principle. This means that the angle between the feet and the lower leg, the lower leg and the thigh, the thigh and the torso should be 90 degrees. The feet should be firmly on the floor and not dangling in the air.

A chair without wheels is more stable, so choose one without them. The back should reach the middle of the shoulder blades or higher!

Important condition: the seat must be rigid and parallel to the floor, without tilting forward or backward. This is especially true for those who work while sitting in a chair. In this case, you overexert yourself trying to straighten your back. A chair is not the best option for work.

Desktop

Place your child at the table and ask him to place his hand on his elbow - with his middle finger he should reach the outer corner of his eye. In this case, the back must be flat!

The table must be at least 1 m long and at least 80 cm wide, the distance to the monitor must be at least 60 cm. Try to choose a table with a matte surface in plain pastel colors. A glossy surface can cause additional strain on vision.

Do exercises to relax your back throughout the day

There are several simple universal exercises that are suitable for tired mothers and those who work in the office. The first is bending forward towards your feet. Perform them at least 60 times per approach. If you haven't exercised for a long time, you can start with 30 reps.  

The second exercise is bending to the side, repeating 30-40 times.  

Another way to relax your back is to alternately lift your leg with your knee bent from a standing position (at least 50 movements with each leg).

Complete the warm-up with circular movements of the pelvis in each direction (50 times). Do the exercises the number of times indicated in the material. Only then will they be effective!

Important: During the first 2-3 days, back pain may increase, so do all movements slowly and carefully.  

Choose comfortable shoes

Shoes with very high heels cause a shift in the center of gravity. And a person is forced to adapt in order to take a comfortable position: either straighten up too much and at the same time fall back, or take a slouched position.

At the same time, the leg muscles are overstrained and there is a load on the knees. By the way, have you noticed that a stooped person most often has a characteristic gait and shuffles his feet?

All acute diseases clearly affect the formation of posture. Conventionally, if you have a stomach ache, it is extremely difficult to maintain good posture. But most chronic diseases of internal organs spoil correct posture. If a person has gastritis, it is more comfortable for him to slightly bend his back. With osteochondrosis of the lumbar spine, a person will try to reduce the load by tilting the body back. In general, all diseases of the musculoskeletal system affect posture.

Orthopedic mattress

Orthopedic mattresses and pillows are responsible for muscle relaxation. Correct posture, on the contrary, presupposes their tension. There is no direct connection between the quality of your mattress and your posture. But if you get quality rest and your body recovers overnight, then it will be easier for you to maintain your posture.

However, if you have posture problems, replacing your mattress won't do the trick.

Pump up your abs and strengthen your back muscles

There are many muscles in the body that affect posture. And the abdominal muscles are one of them. They create support for the organs and form the correct lumbar curve, giving the pelvic bones a horizontal position.

I also advise you to train the deep paravertebral, trapezius, splenius, and latissimus muscles. At the same time, keep your abdominal muscles toned during each exercise.

Everyone is familiar with the expression “royal posture”. People with such a “bearing” are paid attention to, they are noticed even in the crowd. And such a person always involuntarily commands respect; he at least seems confident in himself, his appearance and abilities. And at such a moment, everyone wants to be like him, also proudly turn their shoulders and raise their head. After all, there is nothing complicated about it, you just need to understand how to create beautiful posture.

What are the other benefits of proper posture?

Correct posture not only allows you to look better and feel more confident. It is one of the direct prerequisites for spinal health. Think about how many diseases are directly related to poor posture?

First of all, this is, of course, kyphosis, which often appears in children. The manner of sitting in a “skewed” position, slouching, lack of necessary physical activity (which is especially important during the period of active growth, which is precisely combined with studying at school and college, when, willy-nilly, the child is seriously “attached” to the school desk) - all this leads to the appearance of these very unpleasant, although completely curable, diseases in childhood.

A healthy back means a good mood!

Poor posture is no less dangerous for an adult. Yes, indeed, it is unlikely that incorrect body position will lead to the appearance of scoliosis or kyphosis in adulthood. But it successfully contributes to the development of other, much more serious diseases, including. And what it threatens a person with is no need to further explain, there are both, and, and a lot of severe pain syndromes.

That is why the question of how to achieve correct posture is extremely important not only for a person’s appearance, but also for his health.

What needs to be done to correct your posture?

When considering the question of how to make your posture straight, you need to understand that this most often does not require any special exercises. Gymnastics designed to “straighten” the back are usually used for various diseases; for a healthy person it is not necessary. Most often, good self-control is enough. Although, of course, some exercises that contain a gaming element will be quite interesting and useful.

First of all, pay attention to how you stand, sit and walk. Make it a rule to turn your shoulders a little and raise your head a little. Of course, it is not easy to constantly control yourself, but over time, this “proud” position of the shoulders and head will be fixed and will be perceived by you as natural. The most difficult thing is, perhaps, to get used to “keeping your back” while working at the computer or reading. At this point the head gradually begins to droop and the person begins to slouch. But this can also be fixed; it is enough to periodically remind yourself of the need to take the correct position.

Still, no matter what sets of exercises for straightening your posture are offered in gyms, you should understand that the question of how to create an even posture is solved mainly in everyday life. The exercises will help your shoulders and neck, but none of the exercises will make you raise your head proudly and straighten your shoulders.

What exercises are used to correct posture?

And yet, how to achieve perfect posture without resorting to exercises? As mentioned above, this is quite possible, but why not simplify the task for yourself by using simple exercises. At the same time, the most popular and well-known exercise to almost everyone, which is used even by fashion models to develop correct posture, is quite simple and exciting, since it includes some game elements.

The exercise itself is quite simple - you need to stand with your back to the wall, straighten your shoulders, and the back of your head should also touch the wall. After this, we take any book in hard, but not glossy cover, and place it on our head. The main task is clear - to hold the book on your head. If this is easy, then you need to try to reach the opposite wall, holding a book on your head. When this starts to work out, they make an arbitrary “labyrinth” of chairs and furniture, through which a person needs to go, going around all the objects. In general, imagination is not limited by anything, so performing such an exercise is quite interesting.

For the sake of curiosity, try sitting with a book on your head and watching TV in this position, for example. The main thing in this case is to distract yourself from holding the book on your head. If the skill is well established and the head does not begin to “slide” into a lowered position, then the book will not fall until you try to change the position.

In order to relax your muscles after a working day, it is very useful to hang on the horizontal bar. In this case, the spine is stretched, and those muscle groups that support the head relax. This way, they can be given some rest to prevent their fatigue from starting to affect their posture.

How can I check if my posture is correct?

Many people ask this question. In principle, this is not difficult to do. First you need to undress down to your underwear and stand in front of the mirror in the position in which you usually stand. Do not stretch upward, do not straighten out on purpose, but take exactly your usual position. After this, pay attention to your shoulders and hips - with correct posture, they should be located symmetrically, without distortions.

After that, in the same position, stand with your back to the wall. Try not to deceive yourself by deliberately pulling yourself up and leveling out; it’s important for you to find out the real state of affairs, isn’t it? So, with correct posture, the walls will touch the heels, buttocks, back in the area of the shoulder blades and the back of the head.

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Don't try to change yourself overnight. Start small. It takes years to develop good posture. But there are ways to correct it.

website I have prepared a special article for this. Straighten your back and let's get started!

One of the most important aspects of good posture is internal control. Imagine that a strong thread is stretched from the back of your head to your tailbone, and do not let go of this thought. This visualization technique effectively adjusts to correct posture.

Your body weight should be evenly distributed on both legs, so always pull your stomach in. If this doesn’t quite work out for you, then try practicing the “vacuum” exercise: take a lying position or on all fours, exhale sharply through your mouth and hold your breath. At the same time as you exhale, pull your stomach in as much as possible, freeze for 15 seconds, then slowly relax your muscles. Catch your breath and repeat again.
No matter what you do, your back should be straight. To take the correct position, you need to stand for a couple of minutes, pressing the back of your head, calves, buttocks and the entire plane of your shoulder blades against the wall. This exercise promotes a sense of balance in the body.

The most effective way to correct posture is swimming, because it uses all the muscles of the back, abs and arms. Thanks to this, the muscle corset is strengthened, and therefore the back becomes straighter.
It is also very important to maintain correct posture while driving. Adjust the seat so that you can comfortably reach the pedals without bending over: lean your neck and the back of your head against the headrest, and your back against the back of the seat.

Being a “star” in bed is, of course, good, but it is far from being the ideal sleeping position. It is better to sleep on your side with your legs slightly bent, as this position protects the spine from stress and deformation and is the healthiest for it. This pose also helps prevent snoring and makes breathing easier.

Yoga classes will be very useful. They relax the body, every muscle of the body, including the spine. Straightening the spine with the help of yoga is quite easy, and it also helps you relax and always be in a great mood.
Start your day with straight posture. When you get out of bed, stretch and then force your back into the correct position. The right start to the day is the first step to a straight back.
If possible, cook while seated rather than leaning over the table.

If your activity requires you to be on your feet constantly, try to sit every two hours for at least a few minutes to give your lower back rest.
Try sitting on the edge of a chair and then relaxing your back. Happened? Hardly. A great way to self-control.
The correct height for an ironing board is 10–15 cm from your elbow, so position it that way.

A cat stretch will help you relax your back - rest your knees and palms on the floor, arch your back upward, trying to reach your chin to your chest. Then, on the contrary, bend it, bringing your shoulder blades together, lifting your chin up. Repeat the exercise 10 times and relief will come.
Instead of tilting your head toward your smartphone, raise it to eye level. This will reduce the strain and pressure on the cervical spine.
In the store, it is better to take 2 bags instead of one and distribute the products evenly among them.

Beauty requires sacrifice, but you don't have to spend all day in heels. Bring comfortable, replaceable shoes with you so you can change your shoes at any time.
Life hack from models: carry books on your head. Take a thick and wide book, put it on your head and try to walk without dropping it. Such a fashion show must be performed regularly. This improves not only your posture, but also your gait.
Most often, we carry a bag on the same shoulder for many years. This also causes a curvature of the spine, so don't forget to change your shoulder.

Set an alarm or reminder on your phone every hour called “Keep your back straight.”
Do not be shy! Often the reason for slouching is that we lack self-confidence. It’s easier to hide in an imaginary shell, like a turtle, press your shoulders into your head and try not to attract unnecessary attention to yourself.
But it is a proud, straight posture, a look with a slight challenge and absolute confidence in your own movements that will not allow people to notice a crease in your stockings, an old handbag, being “too” tall or... what else have you come up with?

Illustrators: Daniil Shubin and Yekaterina Ragozina especially for website

Reading time: 14 minutes

Smooth posture is not only beauty and grace, but also a healthy spine. Poor posture is not just an aesthetic problem, but also the cause of back pain, which will cause constant discomfort and inconvenience in everyday life. If you feel that you have begun to slouch and want to work on straightening your back, then we offer you an excellent set of exercises to correct your posture.

Correct posture: basic rules

Correct posture is the ability to keep your back straight and relaxed. If supporting a straight back is accompanied by additional efforts or tension in the spinal region, then most likely we can talk about poor posture (or stooping).

Today, when an inactive lifestyle has become almost the norm for most people, spinal curvature is a particularly common problem for both children and adults. Slouching can cause many different diseases, and if you do not do exercises to correct your posture, it can lead to serious problems.

Poor posture and stooping can provoke:

Acute back pain
Chronic fatigue
Intervertebral hernia and protrusion
Osteochondrosis
Poor circulation
Compression of internal organs
Dizziness and general malaise

In addition, with poor posture your appearance suffers, your gait is disrupted, your stomach protrudes and your chest sinks. Therefore, both from a health and an aesthetic point of view, stooping has extremely negative consequences. However, there is good news. Regularly performing posture exercises will help straighten the spine, minimize slouching and relieve back pain.

10 rules for maintaining posture

Before moving on to posture exercises, let's look at the basic rules that will help you maintain a healthy spine.

1. Correct posture must be constantly monitored: when you walk, when you sit, when you stand. Pay attention to the position of the body: shoulders straightened and lowered, chest looking forward, spine straight, stomach tucked. When walking, try not to look at your feet.

3. An excellent prevention of spinal curvature is walking with a book on your head. You can only hold a book with a straight back, so this is a good exercise for posture.

4. Many of us spend a lot of time sitting, so proper sitting position at the desk plays a vital role in maintaining posture.

6. When bending (for example, during physical work), do not round your back or slouch. If you can’t bend over with a straight back, then it’s better to bend your knees. When carrying heavy objects, distribute the weight on both hands; it is unacceptable to carry the bag on only one side.

7. Choose comfortable casual shoes. Heels put serious stress on the spine and also provoke poor posture.

9. To prevent back disease and poor posture, it is recommended to sleep on a hard mattress. You can also purchase an orthopedic mattress.

10. It is better to buy an orthopedic brace for posture only after consulting a doctor. Otherwise, you run the risk of fixing an incorrect back position due to the bandage, rather than correcting it.

Video for correcting posture

1. A set of exercises for posture and a healthy back

2. How to get rid of stoop and create beautiful posture

3. Beautiful posture in five minutes a day

4. Gymnastics for posture and back strengthening

5. Exercises for the back and beautiful posture

It happens that you are walking down the street and notice a girl who does not walk, but literally flies, her flexible and graceful figure evokes pleasant admiration, and her light movements are simply mesmerizing.

Unfortunately, it is now very rare to find such girls or women; they are practically like an endangered species. The modern pace of life, the lack of desire among girls to play sports, a sedentary lifestyle - all this leads to not very cheerful consequences, which have a common name - curvature of the spine.

It was not for nothing that the sages of Ancient China called the human spine the tree of life, because the health of the entire human body as a whole depends on its condition.

A beautiful visual figure is not the only pleasant addition; if you do not monitor the health of your spine, then, subsequently, you may encounter problems such as the development of scoliosis, kyphosis, which, in turn, lead to serious diseases of the liver, stomach, and everything gets worse chronic pathologies.

A person whose spinal curvature progresses may often experience dizziness and increased fatigue.

How does stoop appear?

Indeed, why not just walk constantly smoothly and beautifully, is it really difficult? Beautiful posture in a girl or woman should be the same integral attribute as, for example, well-groomed hair or perfect hair. It turns out that everything is not so simple.

The reasons for stooping in modern women are the simplest; in fact, we not only do not know how to walk correctly, but even sit correctly!

Constantly working at a computer, driving a car, studying at school or university - all this forces a person to spend most of his life sitting, without even knowing what kind of load we put on the muscles of our poor back. And if we do this incorrectly, then this is a direct road to serious distortions and violations.

By the way, another common cause of all sorts of problems with the spine is complexes in tall ladies; involuntarily they try to decrease in size, constantly bending their back slightly.

As a result, it becomes a habit, and then a disease. So having back problems is also a psychological aspect that needs to be addressed at a different level.

Please note that all the models who walk on the world's catwalks are tall, because it is much easier for such girls to visually look slim and graceful.

How to check yourself?

There is a method that allows you to easily and quickly determine the presence or absence of problems with the spine. Lean your back against a flat and smooth surface, against a wall, for example, keep your chin straight forward, and lower your arms at your sides.

If your palm fits freely between your lower back and the wall, then your posture is fine; otherwise, there are problems with the muscles of your back and abdomen. In order to determine the presence of curvatures, you need to visit a specialist who can carry out all the necessary tests to identify any defects.

How to make your posture beautiful?

The main thing to remember is that the main problem of poor posture is weak muscles of the back and abdomen, so they need to be constantly strengthened and their tone monitored.

Of course, the best option is to sign up for a sport, even if it is any kind that you like; you can even resort to therapeutic exercises, which have helped correct even very large back problems. And even if you don’t have free time to go to the gym, you can always fight this problem yourself, the main thing is not to be lazy.

The very first and most important thing is to learn to sit correctly. To do this, you need to sit on the edge of the chair, and your back should always be in an exactly vertical state; if you are tired, it is better to lean on the back of the chair than to hunch over.

The feet must be placed on the floor; it is better that the knees are higher than the level of the hips; for this, a special footrest is used. Don’t forget that you need to change your position every 5 minutes, and at least once an hour get up completely and stretch your body, walk a little.

The next thing is lifting weights. Our women have long been accustomed to carrying heavy bags from the market or supermarket, without thinking at all about the harm of their actions. Firstly, the entire mass must be evenly distributed between two hands, and secondly, a woman generally should not lift more than 20 kg of weight, and men should not lift more than 50 kg.

Naturally, you need to constantly monitor yourself, straightening your back when you feel that your shoulders have moved forward. Well, the last point that should help in this matter is doing exercises for beautiful posture. By themselves, they will not take you much time, but in just a few weeks you will feel how much lighter and freer your waist has become.

Exercises for a beautiful back

Constant stretching will help your body become more flexible and your muscles more elastic and elastic. Take a “Turkish” pose, fold your arms into a “lock”, stretch them above your head, take a breath and stretch well up so that each vertebra moves towards your hands. As you exhale, lower your arms down.
In the same position, we bring our arms forward, bend our back, resting our chest against our back, forming a kind of hump, exhale, and as we inhale, we place our elbows behind our back and bend well.
We lie on our backs, bend our knees and pull them towards our arms, hug them and begin to gently roll on our backs - back and forth, feeling each spine. The exercise must be performed on a hard surface.
We sit on a chair, spread our legs, keep our back straight, bend towards each leg, while keeping our back as straight as possible.
From a standing position, with your feet shoulder-width apart, bend your torso from side to side, while your back should remain straight.

The number of repetitions and sets may vary depending on your physical fitness and body condition. Usually they do 2-3 approaches, a total of 10-15 repetitions of one exercise.

Do not forget that before you do back exercises, you need to warm up a little - do a light warm-up or walk vigorously around the room for a minute, and then begin to slowly stretch. After completing all the exercises, hang on the horizontal bar, this will allow all the muscles to stretch and relax the spine.

The main thing to remember is that good posture is the basis of a beautiful and confident gait, the grace of which can impress any man on the spot. Therefore, take care of your health, because strong and resilient joints and muscles can prolong your youth and beauty for many years, the main thing is to want it in time and fight for it.