Under the correct posture, is the ability of a person to your body in a straight position relaxed, not straining all his muscles. Each of us standing and sitting in a certain position, the adoption of that comes from habit. How direct is this physiologic position, and determines the degree of "correct" posture.
The basic formation of posture occurs in childhood, but this does not mean that adults cannot correct your posture, get rid of her violations and achieve the correct body position. In addition, the "spoil" your posture is possible and in adulthood: for example, sedentary work and small mobile way of life. Curvature of the spine can lead to painful sensations and diseases, and also cause deterioration of the appearance of the person.
The causes and consequences of poor posture
In a normal spine has physiological curves in the lumbar and chest. However, these curves can be divided, need to be strengthened, smoothed.
The main reasons for these problems are the following:
- birth injury;
- uncomfortable desks and too heavy backpacks during the period of school;
- the fall in early childhood, led to the production of low value damage;
- abnormal gait and posture in childhood, which is does not control and is not corrected by parents/teachers;
- lack of physical activity, which cause weakening of the muscular corset;
- long keeps poor posture (especially in the performance of work tasks);
- uncomfortable, poorly selected clothing and footwear forced to take the incorrect position of the body;
- oncological, infectious and other diseases that affect the condition of the spine;
- a variety of damage.
The consequences of incorrect posture can be divided into several types:
- Scoliosis – lateral curvature of the spine, recorded in the frontal plane.
- Kyphosis – curvature of the spine in the thoracic spine in the reverse direction in the sagittal plane.
- Lordosis – curvature of the spine in the lumbar area of the spine forward in the sagittal plane.
As already noted, problems with posture often roots in the childhood. And not last role in this school backpacks, which the kids are forced to wear every day. Doctors have found that the implementation of the portfolio does not affect the child's spine, his weight should not exceed 10-15% of the weight of the child.
In addition, incorrect posture is often the cause of degenerative diseases, which lead to reduced mobility, pain, and even disorders of the entire musculoskeletal system. We are talking about osteoarthritis, osteoarthrosis, and inter-vertebral hernias.
If we talk about the aesthetic consequences of improper posture, we can note the hunched silhouette, concave in the inside of the chest is convex, and therefore visually more voluminous abdomen, and many other unpleasant changes in the appearance of the person.
What should be the proper posture
Check if you have the proper posture, is quite simple. Lean against the wall back and note the position of the heels, calves, buttocks, shoulder blades and neck. All of these parts of the body must at the same time in contact with the wall, and you will not have to put in the effort, straining the muscles in order to achieve this effect. Otherwise, you can say that you have incorrect posture.
Another simple test is to ask someone to do your shot from the rear. Then on the resulting photos, draw a straight line on three lines: the ankles, the pelvis and shoulders. These three properties must be parallel to each other, in the opposite case we can speak of the presence of curvature.
The main features are correct, physiologically correct posture include the following:
- Taut, flat stomach. Of course, the appearance of the stomach depends on the people's Constitution, however, is proper posture, always allows us to visually more slender in this area.
- A slight bulge in the chest area. To not do the "chest out" or, on the contrary, to align your spine, as if her stiff Board. Correct posture necessarily includes a slight natural curves of the spine.
- The vertical position of the head.
- Laid back and a little laid down by the shoulders. This does not reduce the blades or too much lift of the shoulders, as is, again, unnatural for our spine.
- A slight twist of the leg at the knee, light, flying gait.
Use proper posture
- improve the functioning of many internal organs and systems and, consequently, improve the overall health;
- withdrawal discomfort, pain in the upper part of the body (back, shoulders, neck);
- prevention of scoliosis, osteoporosis and other diseases that make the person unattractive and pose a threat to his health;
- prevents the formation of the so-called "beer belly", which is not insured, also people, of light complexion;
- improved mental focus, concentration;
- increases self-esteem and a healthy self-esteem, which is so necessary for us to achieve the objectives.
The biggest enemy of good posture is, shoes with high heels. Walking in such shoes will inevitably lead to a change of inclination of the body, which leads to violation of posture and even the appearance of a systematic pain in the lower back. And those women who regularly wear high heels, you can take some time, and don't get a herniated disc.
Simple exercises to improve posture
As we have already mentioned, bad posture is not a death sentence, even for adults. It is quite possible to adapt, and on their own, using simple and clear exercises. They are suitable for those who are deviations from the correct position of the spine, has not yet turned into serious chronic diseases, such as scoliosis. Otherwise, improve posture it is also possible, but already in the framework of the special medical complexes.
The starting position for the first group of exercises – the same as in the verification of the correctness of the posture. Lean against a wall so that your heels, calves, buttocks, shoulders and the back of the head at the same time touched (for persons with impaired posture maintaining such position requires muscular effort).
At such a position, follow these steps:
- Just to represent three to five minutes.
- Keeping all the above points of contact of your body with your back, alternately lift the legs, bending them at the knee. Perform this exercise 10 times for each leg.
- Carries it pivots in the left and right (10 times in each direction), I'm trying to not break the contact of the heels, calves, buttocks, shoulder blades and the nape of the neck to the wall.
- Squat on the wall, keeping all the above points of contact of the body with the wall. In other words, you have to kinda "slide" down the wall, and then the same way up. 10 repetitions of exercises will be enough.
A good way to correct posture is swimming. When a person is in the water, the gravitational pull of the earth a burden on his spine is greatly reduced. Thank you for this, to enhance the muscular frame of the spine, improves the tone of the muscles near the vertebrae and the muscles in his back and chest. All of this has a beneficial effect on posture.
If you are keen to achieve a significant improvement in posture, then do not be amiss to strengthen the muscular frame.
Very useful for this next exercise:
- regular push-UPS;
- maintaining the position of the "plank" for 30-60 seconds ("stripe" refers to the retention of the body in a straight position while resting only on toes and forearms);
- exercise "boat" (the simultaneous elimination of both arms and both legs from a prone position on the abdomen);
- hold the dumbbell in the raised and straight arms at shoulder level (activity is performed in a seated position, hold the dumbbell should be 5-7 seconds on the lift).