A set of effective exercises for dream posture

A set of effective exercises for dream posture

A beautiful and straight back is an indicator of your physical and psychological health.

Posture is studied by physicians, psychologists and physiotherapists. After all, a straight back is an indicator of physical and psychological health. It is believed that people who have a straight and beautiful back have a higher self-esteem. Posture, head and eye position can tell how a person feels internally and perceives the people around him. Psychologists advise working on back posture to increase self-confidence.

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Tells where slouching comes from and how to get rid of it.

Bad posture is not a disease. Rather, it’s a habit that reduces quality of life. The good news is that bad habits can be changed.

The cause of slouching is a sedentary lifestyle. We give up physical activity in favor of lounging on the couch, browsing social media feeds and working on the computer for hours on end. Millions of people in Russia lead a sedentary lifestyle, but this is not a verdict.

The main factors of slouching:

• Uncomfortable workplace.
• Sedentary lifestyle.
• Unsuitable sleeping place.
• Overweight.
• Uncomfortable clothes and shoes.
• Depressed psycho-emotional state.

The main task is to create a favorable environment to change bad habits, not to straighten your back right now. If you decide to get rid of slouching – keep your muscles toned and train.

A set of exercises for the posture of dreams

Do them twice a week.

Skydiver

Technique:

• Lie on your stomach.
• Place your arms apart and straighten your legs.
• Lift your torso and legs simultaneously upwards, staying in the upper position for one second.

Perform two approaches of 15 repetitions. Rest between approaches – one minute.

Curls on the abs

Technique:

• Lie on your back.
• Your legs are bent at the knees and your arms are behind your head.
• As you exhale, lift the upper part of the torso without detaching the lower back, staying in the upper position for one second.
• As you inhale, gently lower yourself down for two seconds.

Perform two approaches of 15 repetitions. Rest between approaches – one minute.

Bringing shoulder blades together at the wall

Technique:

• Stand straight so that your heels, buttocks and shoulder blades touch the wall.
• Arms bent at the elbows and raised up.
• As you inhale, bring your shoulder blades together and bring your chest forward. Arms bent at a 90-degree angle, do not change position.
• Hold your arms and shoulder blades for 30 seconds in this position, then slowly exhale.

Perform five approaches of 30 seconds each. Rest between approaches – 10 seconds.

Plank

Technique:

• Take a lying down position with straight arms and straightened legs.
• Arms are parallel to the chest, slightly wider than the shoulders.
• Distance between the legs from 10 to 30 centimeters.
• The back is straight, buttocks and abdomen are tense.
• The gaze is directed to the floor.

Perform two approaches for 30 seconds each. Rest between approaches – 1 minute.

Squats with narrow leg position

Technique:

• Feet narrower than shoulder width by 10 cm. The feet are parallel to each other.
• Look forward.
• Keep your shoulders slightly back, chest forward, shoulder blades together.
• Keep the body straight during the exercise.
• Keep your heels firmly pressed to the ground.
• Lower slowly with a straight back to an angle of 90 degrees at the knee joint.
• From the bottom point of the squat, push upward with a powerful movement.

Perform two approaches of 25 times. Rest between approaches – one minute.

Push-ups

Technique:

• Keep the body torso straight. Neck, back and hips are in line.
• Legs together.
• Distribute the load on the entire surface of the palm and fingers.
• The elbows are slightly pressed against the body.
• Lower to a 90-degree angle.
• Exhale powerfully as you rise to the top.
• Do not straighten your elbows completely.

Perform two approaches of 10 times. Rest between approaches – one minute.

Exercise “Cat”

Technique:

• Stand on all fours.
• As you inhale, bend in the lower back. Neck and chin stretch upward.
• As you exhale, slowly round your lower back and thoracic spine.
• Scapulae spread apart. Eyes look at the navel.

Perform two approaches of 10 times. Rest between approaches – one minute.

Combining these exercises, you will get 100% results. Make your back beautiful and strong, get rid of slouching and increase self-esteem.