Ranking of the best exercises to correct posture

Posture, in addition to external beauty and flexibility, can keep your back healthy. Spinal deformity is not only a cosmetic issue, but it is also the main cause of persistent back pain, which will only get worse over time. They can be uncomfortable and uncomfortable. If you have scoliosis, or if you notice that you are often slouched, we suggest that you consider the ranking of the best exercises for correcting posture.

What position of the spine is considered correct

Our spine is similar to the letter S. It provides shock absorption when we run, jump or do other sports. Without the S-bends, the blows would be hard and would be transmitted directly to the intervertebral discs, injuring them and causing rapid wear of the cartilage.

Those who monitor posture have the maximum lung capacity, and they also have the greatest range of respiratory movements. The pressure is evenly distributed between the vertebral discs, so the nerve fibers are not pinched, and the signals transmitted by the brain are received unhindered. In ancient Eastern medicine, it was believed that each part of the spine is responsible for certain areas of our body and the slightest curvature negatively affects the work of the whole body. A healthy spine is the key to normal functioning of all organs, despite age-related changes.

What types of posture disorders exist

They are frontal and lateral. The former include scoliosis, in which there is an asymmetry of the shoulder blades, pelvic bones, ribs and shoulders. The second is straightening or, on the contrary, excessive deflections of the natural shape of the spine. In addition, there are posture disturbances when the back is round, that is, a combination of kyphosis with straightening in the lumbar region. A flat back is also considered abnormal. Any type of curvature of the spine adversely affects both appearance and health of a person.

How to identify poor posture

People with poor posture most often acquire a similar pathology in childhood or adolescence. The only difference is that during the formation of the musculoskeletal system, the problem is much easier to eliminate. Children can be sent to ballroom dancing, gymnastics, swimming, figure skating or other budgetary sections, and they can start working out in the gym or on their own. All this will help correct your posture.

But often this opportunity is not used, no advice works and people think about the need to correct the curvature of the spine only when the back begins to hurt.

Review of the main causes of curvature of the spine in adults. These include:

• Excess weight arising from improper nutrition, this is especially true for guys.
• Sedentary lifestyle.
• Pregnancy.
• Previous injuries.
• Diseases.

The above factors contribute to the deterioration of the spine. The main mistakes when choosing an exercise are not understanding how neglected your situation is. You can find out if your posture needs correction by performing a set of simple tests:

• Bend over, lower your arms down and round your back. During the exercise, the ribs should be symmetrical about the spine.
• Straighten up without straining your back and ask relatives or friends to measure the shoulder circumference with a centimeter 10 cm below the collarbones horizontally. The front should be less than 0.9 of the back.
• Press your back against a flat surface and see if it is easy for you to touch the floor with your heels, and your calves, shoulder blades, and buttocks to the wall surface. The degree of curvature of the spine can be judged by how difficult this exercise is for you. Your palm should go between the wall and waist.

If at least one of the tests gave a negative result, then there is a curvature of the spine. But everything can be fixed, there are the best special exercises aimed at combating the problem for men and women.

Effective ways to keep your posture

There are several rules to help maintain the beauty and health of the spine. These include:

• Control. Monitor your own body position until it becomes a habit. Moving, sitting at the table and even lying on the couch. First of all, consider the basic characteristics. Pay attention to the shoulders, they should not be raised high. The indicator of correct posture is the abdomen, which will not protrude.
• A developed back and abs will keep the spine healthy. Therefore, regularly do simple exercises to strengthen this muscle group.
• Walk around with a book on your head. How much does this technique cost? It is completely free and child-friendly. This is an excellent prevention of curvature and diseases of the spine, because you can hold the book only in a straightened position.
• Warm up. Even while working, take short breaks to stretch your muscles and your whole body. Perform several exercises based on your personal selection criteria. It will take no more than 10 minutes a day, but it will keep your spine healthy.
• When turning with a stick, the back should remain straight. For girls, it is recommended, so as not to harm the knees, just bend them slightly.
• When carrying heavy objects, distribute the total weight evenly in both hands.
• Buy only comfortable shoes. There are popular models for men and women. The constant wearing of heels puts a serious strain on the spine, so it is worth changing shoes to give your feet a rest.
• Active lifestyle. Lack of movement causes many problems, including disruption of the normal functioning of the spine. Doctors recommend starting to play sports and move more.
• Use a firm mattress.
• Orthopedic corset. Today, the best manufacturers offer their products that can be ordered online from an online store. It was created in order to learn how to maintain the spine in the correct position.
• Landing while eating. When sitting at the table, many people forget to monitor their posture.
• There are inexpensive machines on the market today that are suitable for people with a variety of back disorders. The popularity of the models is due to their high efficiency. According to buyers, they do an excellent job of correcting posture. Today there are different models separately for children, male and female. Which one is better to buy is up to you, and we told about the best posture simulators here.

Top exercises for shaping and maintaining a beautiful posture

Lunges

This basic posture exercise is good because it allows you to work out several muscle groups at once.In addition, it improves flexibility, coordination and affects the cardiovascular system.

Execution technique:

• One leg is put forward and placed on a full foot. Standing behind - put on a toe.
• During a lunge, you need to straighten up and stretch up, feeling how the spine begins to stretch. You can stand in this position for up to one minute, after which you can repeat everything again, but with the other leg.

• During the exercise, posture improves and the muscles of the lower extremities are worked out;
• Using additional shells, you can work out the buttocks;
• Exercise develops coordination, balance and stability well.

• Not suitable for people with sore knees.

Bending over with hands behind the back

A fairly simple exercise that relieves tension in the back and stretches the spine, hips, develops flexibility and helps to place the shoulders and straighten the chest.

Technique of execution - step by step instructions:

• Stand up straight and then bring your arms back.
• Close your palms, crossing your fingers, tilt your torso without bending your legs, raise your arms up, revealing your shoulders and chest.
• At the same time, the back should remain straight, so do not lower the body very low, it is enough to bend over to parallel with the floor. Do 2 sets of 30-60 seconds daily.

• Improves flexibility of the spine and mobility of the hip joints;
• Improves hamstring stretch;
• Strengthens the working muscle groups;
• Improves blood circulation. Due to the same useful actions, the prevention of certain diseases is carried out;
• Helps correct curvature of the spine.

• Not found.

Eased dog pose

This yoga exercise is good for stretching your back muscles. When leaning on the wall, the load is removed from the legs.

Execution technique:

• Stand against the wall so that the distance between you and your back is no more than one meter.
• Place your palms against the wall. Lean, ideally 90 degrees.
• Stretch your back well against the wall and feel the muscle stretch. Do 2 sets of 30-60 seconds daily

• Improves blood circulation;
• Improves posture;
• Stretches the muscles of the legs;
• Relaxes your back.

• It has a number of contraindications, in particular it is not suitable for people with high blood pressure.

Hands in the lock while sitting

Exercise relieves tension in the shoulder girdle and increases chest mobility. In addition, blood circulation in the neck area improves.

Execution technique:

• Sit on the floor with your feet near your pelvis. The left arm, bent at the elbow, is brought behind the back. Then the same is repeated with the other hand. The elbows are not spread out, close to the body.
• Bring your palms together with your fingers crossed and straighten your back and shoulder blades. If you are not flexible enough, then simply pull your fingers towards each other. Do 2 sets of 30 seconds on each side daily.

• Stretches the chest;
• Helps improve posture;
• Relieves tension in the back and shoulder girdle.

• At first, it can be difficult to hold your hands together completely.

Plank

This exercise is a great way to strengthen the abs, maintain a stately figure and the entire muscle corset. Exercising regularly makes muscles tough and strong. Today it has many different techniques and is widely used in fitness, yoga, Pilates and other wellness practices.

Execution technique:

• Lie on your stomach and place your palms on the floor. Straighten your legs and rest your toes.
• As you exhale, straighten your arms without raising your pelvis too high.
• Lead time 1 minute. For beginners, 20 seconds is enough. The number of repetitions is at your discretion.

• No additional inventory needed;
• There is a development and strengthening of muscles, back, abs, legs, chest shoulders;
• The waist is formed and the stomach is tightened;
• The position of the lower part of the spine is stabilized;
• The skill is developed to keep the body straight;
• There are simplified children's options.

• Contraindicated in people with chronic back diseases.

Ranking of the best flexibility exercises

Standing back bend

This type of exercise strengthens the deep back muscles and mobilizes the thoracic spine.

Execution technique:

• Take an upright position. Place your hands on your hips and tilt back as much as possible while arching in your back. Keep track of your balance.
• To avoid the possibility of a fall, tilt your hips slightly forward. Beginners are encouraged to start the exercise while sitting on a chair. Do three sets for 30 seconds.

• The front part stretches well;
• The volume of the lungs increases;
• Toning of the abdominal organs is in progress;
• Stimulates the sympathetic nervous system, kidneys and adrenal glands.

• Increased anxiety, it is not recommended to do it before bedtime as exercise can provoke insomnia;
• Has a number of contraindications, including trauma to the spine, neck, sacrum, pelvis, hernia.

Sphinx

Suitable for everyone who wants to have a flexible spine. The Sphinx is designed for posture, back and chest. During execution, it is necessary to monitor breathing, it should not go astray.

Execution technique:

• Roll over onto your stomach, legs extended, feet connected, heels extended.
• Elbows under the shoulders, forearms extended forward and parallel to each other. The palms should be flat on the floor with the fingers pointing forward. The forearms and elbows are as close to the body as possible.
• Expand your ribcage by pulling your shoulders back and down while connecting your shoulder blades. The head is straight, extended upwards, the gaze is focused on one point. In order to feel the effect, you need to hold this position for 2 minutes.

• It has a positive effect on the flexibility of the lower spine, provides excellent ventilation of the lungs;
• The main functionality is aimed at combating muscle spasms.

• Exercise should be done with caution in people with diseases such as hernia or protrusion;
• Diseases of the gastrointestinal tract can be complicated after this exercise;
• The doctors' recommendations indicate that people who have high blood pressure or hyperthyroidism should refuse to do the Sphinx exercise.

Back arch

With regular exercise, you will forget about fatigue, muscle cramps for a long time, you will feel great and also look great.

Execution technique:

• Lie on your stomach with your forearms flat on the floor. Straighten your arms and place them behind your back. They should be parallel to the body, lift your torso.
• If done correctly, you will feel a stretch in the chest area and a slight tension in the muscles of the back. Control yourself to keep your legs flat on the floor and your head not thrown back.

• Improves the mobility of the upper spine;
• Provides effective stretching of the back muscles;
• Relieves spasms.

• Exercise is not recommended for people who have back problems.

Half bridge

This exercise is considered universal for most people. It is allowed to do it, including for pregnant women. It helps with osteochondrosis, relieves tension from the lower back, removes stoop, stretches the chest, gently massages the muscles of the back, strengthens the muscles of the legs, abdomen and neck.

Execution technique:

• Roll over onto your back, pulling your legs, bent at the knees, to the pelvis. Then lift it, but the neck, shoulders and head should be pressed to the floor, feet shoulder-width apart.
• Grab the ankles with your hands or place them parallel to the body. Correct performance is indicated by the tension of the buttocks at the top point.

• Feedback from people who have tried the exercise suggest that it stretches the spine well;
• Strengthens the buttocks, thighs and pelvis.

• It has a number of contraindications: knee, neck and hernia injuries;
• Not suitable for pregnant women.

Boat

It resembles hyperextension that is performed while lying on the floor and is suitable for home use.The range of motion of the trunk is much shorter, but it is possible to strengthen the lumbar region and back muscles without the use of additional equipment.

Execution technique:

• Lie on your stomach, press your legs and pelvis to the floor, straighten and lift your torso.
• What you should pay attention to: during execution, do not push your head forward, concentrate on breathing, it should not go astray.

• Fast lifting of the hips and buttocks;
• Correction of curvature of the spine;
• Relief of tension and pain in the back.

• You cannot perform exercises with the function of posture correction in case of spinal injuries and during the rehabilitation period after the operation.

Home exercise is much cheaper than training with a personal trainer. After all, the average price of going to the gym is not that low. Every day, doing exercises for flexibility and strengthening the spine, adhering to certain rules, you can return a proud posture in a short time, eliminate pain in the back and make it more flexible. Not sure how to choose? Just take a look at our ranking of quality, effective exercises.