Good posture — how to maintain it?

Under a good posture is the ability of the man to keep your body in a straight position comfortable, do you get tired of all his muscles. Each of us comes at a cost and is located in a particular position, the adoption of which occurs usually. Then, in the direct measurement, physiological this position, and determines the degree of "correctness" of the posture.

The correct posture, how to maintain

The main formation of posture occurs in childhood, but this does not mean that the person is not able to correct his posture, get rid of his problems and reach a correct position of the body. In addition, the "mess up" posture may be in the adult: for example, when the sedentary job and a small movement lifestyle. The curvature of the spine can lead to painful feelings and the disease, as well as more the cause of the deterioration of the appearance of man.

The causes and consequences of poor posture

In the normal state of the spine has physiological curves in the lumbar region and chest. However, these curves may be violated, reinforced, smoothed.

Among the main causes of these problems are the following:

  • the lesions;
  • uncomfortable desks and too heavy backpacks in a study period at the school;
  • the fall of the early childhood, have led to obtaining a small value of injuries;
  • incorrect gait and posture in childhood, which have not been monitored and does not resolve of parents/teachers;
  • a little physical activity, which has become the cause of the weakening muscular corset;
  • long shelf-life, poor posture (most often, in the course of the work);
  • good, without success, good clothes and shoes, training to take a bad position of the body;
  • cancer, infectious diseases and other diseases that affect the state of the spinal column;
  • a variety of injuries.

The consequences of poor posture can be divided into several types:

  1. Scoliosis – abnormal lateral curvature of the spine, which are recorded in the forward plan.
  2. Kyphosis – curvature of the spine in the thoracic region to the back, on the sagittal plane.
  3. Lordosis – curvature of the lumbar spine forward in the sagittal plane.
The causes and consequences of poor posture
As it has already been noted, the issues of posture, often take root in childhood. And not the least role to play in this school, backpacks, children who are forced to wear every day. The doctors have found that, for the port of a portfolio has no impact on the state of the spine of the child, its weight must not be more than 10 to 15% of the weight of the child.

In addition, disorders of posture often generate degenerate-dystrophic diseases which lead to a restriction of mobility, painful feelings, and even violations of work of the entire musculoskeletal system. It is an osteochondrosis, osteoarthrosis, as well as between the vertebrate hernias.

If we talk of the aesthetic consequences of bad posture, it should be noted slouching silhouette, concave to the inside of the chest convex, because visually the larger of the belly, as well as many other unpleasant changes in the appearance of man.

What should be the correct posture

Verify that the correct, you have the posture, simply. If you want to paste to the wall at the back and note the position of the heels, calves, buttocks, shoulder blades and the nape of the neck. All of these parts of the body must be simultaneously in contact with the wall, and you should not make an effort, straining the muscles in order to achieve this effect. In the opposite case, you can mention that you have a bad posture.

Another simple test is to ask someone to take your photo in the back. And then on a photo you go direct strokes on three lines: the ankles, the pelvis and shoulders. These three characteristics must be parallel to each other, otherwise we can speak of the existence of the curvature.

The main signs of the good, physiologically correct posture are the following:

  1. In form, a flat stomach. Of course, the appearance of the abdomen is dependent on the physical human, but the posture is always makes us more visually thin in this area.
  2. A small bump in the region of the chest. Not worth it to do "the chest of the wheel" or, on the contrary, to align the back, as if she nailed board. Good posture necessarily includes small natural curves of the spine.
  3. The vertical position of the head.
  4. Coated and a little by the bottom of the shoulders. Not worth it to reduce the shoulder blade, or too many shrug their shoulders, as it is, once again, abnormally for our spine.
  5. A slight twist of the legs, knees, easy, "flies" approach.

The use of the posture

  • the improvement of the functioning of many internal organs and systems, and therefore, improve the overall health;
  • the removal of the discomfort, the pain in the upper body (back, shoulders, neck);
  • the prevention of scoliosis, osteoporosis, and other diseases which man is unpleasant and detrimental to health;
  • the avoidance of education of the so-called "brewery of the abdomen", which are not insured people, the same light complexion;
  • the improvement of mental activity, the ability to concentration;
  • build your self-esteem, the formation of a healthy self-confidence, which is necessary for us to achieve the set objectives.
The biggest enemy of good posture is the high-heeled shoes. Walk in the shoes of such inevitably raises the change of the inclination of the body, which leads to an alteration of the posture, and even the systematic occurrence of pain in the lower back. And the people of the fair sex, who are going to regular high heels, with the time, and not win a hernia of the intervertebral disc.

Simple exercises for maintaining posture

As already noted, a bad posture is not worth it, even for an adult. Its quite possible to adjust, with its own forces, with the help of simple exercises. They are perfect for those who are away from the correct position of the spine, are not yet transformed into serious chronic diseases such as scoliosis. Otherwise, improve your posture is also possible, but already in the context of the therapeutic complex.

The starting position for the first group of the year – even during the verification of the correctness of the posture. If you want to paste to the wall so that your heels, calves, buttocks, shoulder blades and the nape of the neck at the same time his were (for a person with disorders of posture of the conservation of this situation requires a muscular effort).

By adopting such a position, follow these steps:

  1. Just keep the pose for three to five minutes.
  2. While retaining all of the elements listed above, the points of contact of your body with the back, alternately lift the legs, bending the knees. Repeat the exercise 10 times for each leg.
  3. Follow the queue of the slopes to the right and to the left (10 on each side), trying not to break the contact with the heels, calves, buttocks, shoulder blades and the nape of the neck with the wall.
  4. Crouch near a wall, keeping all the points of body contact with the wall. In other words, you need to "slide" to the bottom on the wall, and then same to mount. 10 reps of exercises, it will be enough.
A good way to correct your posture is swimming. When a person sits in water, the gravity of the load on his spine is greatly reduced. This has helped to reinforce the carcass of the spine, improves the tone of almost muscles of the vertebra, as well as the muscles of the back and the chest. All this has a beneficial effect on the posture.

If you really intend to obtain a substantial improvement of posture, it will not be useless to practice the muscle building of the carcass.

To do this, well suited to the following exercises:

  • ordinary pumps of sex;
  • the preservation of the posture of the "plank" for 30 to 60 seconds (under the "wand" refers to the retention of the body in an upright position by relying only on the toes and the forearms);
  • exercise "boat" (the removal of two hands and two feet from a position lying on the stomach);
  • holding a dumbbell in raised and direct the hands to the level of the shoulders (exercise is done in a sitting position, hold a dumbbell in need of 5 to 7 seconds in a single shot).
06.08.2018