Exercises to correct posture in adults: 6 simple exercises for a flat back

It is quite realistic to correct your posture a little with the help of training. There is only one important rule – you need to exercise every day. We suggest you try our simple set of exercises for beautiful posture. They will gently put your whole body to work and you will feel light.

Stretch treener ja sertifitseeritud personaalne fitness treener

There are many exercises to solve this problem, and naturally, it is more effective if these exercises are customized for you, taking into account your peculiarities and request.

Sisukord

Cervical Relaxation. Second variant

Tehnika

Starting position – standing or sitting. The whole body is straight.
The head is tilted to one shoulder and turned downward diagonally, the gaze is directed to the floor. Make sure that the shoulders “do not hang” on the ears.
With the opposite shoulder perform circular movements backward, then forward.

Repeat 10-15 times for each arm.

Relaxation of the cervical region. The third variant

Tehnika

Starting position – standing or sitting. The whole body is straight.
The head is tilted to one shoulder and down diagonally, the gaze is directed to the floor. Make sure that the shoulders do not “hang” on the ears.
Start massaging the opposite shoulder from bottom to top with the same hand.
Korda teisel pool.

“Opening the book.”

An excellent exercise to mobilize the thoracic region and improve the elasticity of the pectoral muscles.

Tehnika

Lie on one side, legs bent at the knees. The head, chest, pelvis and feet are on the same line. Imagine that the body is squeezed between two walls, which do not allow you to fall backward/forward.
Place the lower arm under the head, the upper arm stretched forward in front of you. The lower side is collected, not sagging.
As you inhale, open the thoracic region following the arm.
On exhalation return to the starting position. When the arm moves back, the knees do not come off the floor and tend to move forward. Try not to throw the arm at the end point, imagine that the forearm and chest are one and you open like a book.

Repeat 10-15 times for each side.

Kassiloomad

Tehnika

Get on all fours. The pelvis – over the knees, shoulders – over the hands. Everywhere the angles are 90 degrees, and the body weight is distributed evenly on all points of support. The occiput, seventh thoracic and sacrum are on the same line, imagine that you are propping up the ceiling.
On an inhalation, perform an even downward flexion. The abdomen stretches to the floor, the head tends forward and slightly upward, being an extension of the spine (on purpose do not throw back), sciatic tubercles open. Imagine that you want to hug a large fitness ball with your back.
As you exhale, your back rounds upwards, your head tends to the abdomen, and the pelvis twists backwards.

Korrake 10-15 korda.

Pendel

In this exercise, the muscles of the abs are perfectly included in the work, the lumbar department is pleasantly relaxed. Those who have a strongly spasmed neck will feel a pleasant stretch when turning the head to the side.

Tehnika

Lying on your back, arms stretched down diagonally, legs bent at the knees and standing at the width of the pelvis, feet parallel to each other. Check the support points: back of the head, palms, sacrum and feet. If the head is tilted backwards, put a small pillow or other object underneath.
As you inhale, lower your knees to the left side to the floor, and turn your head to the right. Together with the knees, the pelvis moves and the lower ribs come off the floor. Imagine that you are twisted like a towel.
On exhalation return to the starting position: first lay the ribs on the floor, then the pelvis and at the very end the knees and feet.

Perform the movement alternately on each side 10-15 times.

The key points in these exercises – do not do them quickly and perform the movements consciously. The main thing is not quantity, but quality.

Performing this complex every day, you will be able to correct your posture. Just 15-30 minutes a day will not only bring great benefits to your health, but also allow you to be proud of yourself and your body.