A set of exercises to restore upright posture

A man, a straight attract admiring glances in any company. Practice your posture at home to help someone who wants to be the same. Classes don't require large financial costs for the hard work. The secret of good posture lies solely with the desire to achieve perfection.


Bad posture can be the result of hereditary diseases or injuries of the spine. But most often the causes of pathology lie in the wrong position back while working, sedentary lifestyle, lack of exercise. In danger of students, schoolchildren, office workers, the knowledge worker, seamstress, professional leaders.

The benefits of proper posture, the method, the control

The benefits of correct posture is obvious. Straight to the back, neck, shoulder looks aesthetically. He's not just talking about physical health, but also the discipline, the ability to work themselves, respect themselves and others. Co flat posture Royal. The perfect back to increase the confidence to further competitive advantage.

A curved back, when hanging belly or talking about laziness, or complete indifference to the environment. It's not just ugly, but could be dangerous to your health. Even a small scoliosis can cause:

  • dangerous diseases of the internal organs;
  • respiratory insufficiency;
  • the slow blood flow in the limbs;
  • hypoxia of the brain tissue;
  • to catch the nerve endings.

Correct posture characterized by a straight position of the body in the vertical plane. The shoulders are at the same level, high bit is installed, or may be reduced. Chest and back bit out. People can easily straighten the knee without being a little uncomfortable. When mixing together, let's be completely straight, the knee, the heel and the hip touch each other.

To check the correct posture is a very simple method. You have to lean back to the wall is completely straightened. Feet should be kept together, hands lowered along the body. The head is pressed to the rear surface in front of you.

Someone in the family need to stand your hand between the wall and the lower back. If the palm is free, so posture is correct. In the opposite case, the observed curvature of the spine. Weakened abdominal muscles swing the back-to-back, not allowing her to stand up.

Classes for beginners

Posture correction begins with the most simple exercises. First you need to learn to sit properly with a straight back. The charging is done directly in front of the computer, to a habit:

  1. Sit up straight, shoulders pressed together, relied on his chin to his chest. This situation must be kept for at least 30 seconds.
  2. A straight back, to movements of the hands, as when swimming crawl.
  3. Tilt forward, hugging the ankles of the hands.

To fix the incorrect position of the spine excellent for training materials in your hands. The one performed with the help of several books. You have to be to the head, and on the opposite wall. The book can't. To complicate the exercise, walk the stairs.

Correct posture training, if you hand the various items. Thus, a well-developed shoulder, and lumbar joints. First, the engine left hand on the right shoulder, then the side is changing. This movement is repeated 15 to 20 times.


Another exercise is done while standing. Stand straight as possible, pull the top up. Feet together, hands along the body. The inhalation order in the string, as you exhale tilt, the lower back round. Listen to your breathing. Repeat 10 to 15 times.


Prevention of diseases of the back, or to restore the correct position of the spine, the early stages of the scoliosis effective help of yoga. The followers of this doctrine claim that the young, healthy, while bending the spine.

3 consider the appropriate asanas to relax the back muscles, relieve the pain:

  1. "Cat". Simple but very useful exercise. The correct alignment of the asanas is recommended to examine the picture. The original position of the body — on all fours. The inhalation of a deep ditch, on the exhale, back. Every 15 to 20 times.
  2. Lay face down, knees drawn up, the other leg stretched toe ago. The forehead, palms resting on the ground. The exercise several times on both sides.
  3. Sitting on his knees, hands raised. Buttocks down on the heels, hands forward, gliding across the floor. In this situation, you need to rest for a few tens of seconds.

Perfect posture correction is the following:

  1. Lie on your back, pull your knee to your chest with your hands. Press hips, the abdomen and forcefully exhale. Completely relax, listening to his breathing.
  2. Starting position — lying on your back, feet hip distance apart. Exhale slowly pulling your hands behind your head, relax the shoulder, lift the pelvis, hips as high as possible.
  3. On the exhale, lower hips, and back, press the chest. Fully exhale the air.
  4. The inhalation, the hands and feet should be terminated at a right angle. Exhaling, press your knees to your chest.

This exercise trains the spine by relaxation of the shoulder girdle. The exercises a good posture is carried out 8 times.

Relieve back pain and remove the clips to help with this complex:

  1. Starting position — lying on the abdomen, forearm, both hands in front of him. Left leg bent at the knee, the same hand is required to grab the leg.
  2. Stretched backwards, at the same time pull the leg. Designate the left hand forward. Hold this position for 6 breath cycles, then repeat the exercise on the other side.
  3. Hands clasp behind the ankle on both legs. Snatched from the floor of the chest, the blades together, bend as far as possible. A little rocking back and forth, the rhythm of the breath. Hold the pose for 8 breaths. Then repeat this asanu twice.
  4. Go back to bed, press the knee, the hip, the chest. Swing from side to side, removes the tension in muscles. The link on the right knee with the right hand, left — left. Slowly rotate 3 times clockwise, in the opposite direction.

Japanese method

Very interesting, the way the posture correction for adults, developed by the Japanese doctor Fukutsuji. Based on this back of the spine in anatomically correct position. Japanese experts said that the acquisition of upright posture in just 5 minutes a day. The practice carried out a pillow and a towel.

In daily practice one learns to keep his back straight while sitting, or while driving. Straighten your spine, the gait gains confidence. Besides easier breathing, better sleep, balanced soul.


Fukutsuji the method includes the following steps:

  • sit down on the Carpet, aligning the legs, lower part of;
  • lie on your back, placing a pillow exactly on the level of the navel;
  • press the legs about 25 cm, while the thumb touch each other, but your heels will be removed from the site;
  • arm outstretched behind your head, palms down, so that the little fingers touch;
  • in this situation in 5 minutes.

The appearance of pain in classroom time should be reduced and then gradually increased.

The exercises with a stick

This room is perfect for everyone, but is especially popular among women. Classes of bullet lead tone the muscles of the back, remove the clip, and align the posture. You should start with small loads, gradually increasing them.

The practice used stick length 120 cm-This size allows you to perform the exercises in all positions: standing, sitting and lying. Each movement is repeated 10-20 times, depending on the training level of the person.

Here are the most popular exercises:

  1. From a standing, arm stretched out holding the shell width. Stick for spinning in a different direction, while the twisting of the limbs.
  2. Holding the shell vertically, through performing kicks.
  3. Holding balance on one leg. The stick placed on the other. The pose lasted a few seconds, then change legs.
  4. Jump on one foot through a shell mounted parallel to the floor.
  5. Starting position — on his knees. Stick, raise both hands and draw a circle. Movement is carried out, only the body.
  6. In the standing position, holding a stick behind your head, leaning forward. Another option is drill the shell, reduced behind.
  7. The thrust of the stick, the outstretched hand and shake up and down.
  8. Lay back, press and hold the bullet in front of of of reach. The legs bend and hold under the stick.
Wear to-na-turnike1-1-300x200

Not only the exercises are performed immediately. That's why they need to learn gradually, from the simple to the complex.

Exercises on the horizontal bar

This shell is a great benefit to the formation of a beautiful posture. Today the bar is always a Park, a lot of yards, but anyone can install at home. Generally, such classes are a slave to the man, but the basic exercises are very useful for girls.

The main practice is the usual vis the crossbar. In such exercises, the posture arranged, the load on the spine is reduced. It is advisable to hang for 1 minute, several times a day, more relaxing muscles. Thus, the intervertebral discs in place.

If necessary, the task can be complicated, shaking the legs and the torso. Another option is to mimic the proper movements of the lower limbs. Osteochondrosis it is recommended to hang, legs crossed at the ankle. But in this case the clock before, you need to talk to your doctor.

To strengthen the muscle corset, which is straight back is recommended to pull-UPS. It is important to perform the movement smoothly, synchronizing the air. The grip must be strong, thumb on the page. Elbow it is advisable to be parallel to each other.

So everyone can pick out exercises in accordance with the level of training and your own taste. However, before exercising should be a list of contraindications, consult your doctor.