How to quickly straighten your posture at home

“He has a royal posture,” is the way they think of a man with his head held high and his shoulders and shoulders proudly spread. Looking at stately people is much nicer than looking at slouching personalities whose backs resemble question marks. At all times, direct posture was a sign of aristocracy and a noble position in society, because in the highest society of children, as soon as they learned to walk, they were taught to keep their backs straight and to monitor their appearance. Today, direct posture is a sign by which we can only determine the military, and this fact is very disappointing, because an even back is not only a beautiful walk, but also an indicator of physical and mental health, an indicator of positive and confidence.

Causes of Postural Disorders

People who do not pay proper attention to posture begin to complain of pain in the back, initially minor, and subsequently turning into symptoms of a serious illness. The opinion that the health lost in youth and youth cannot be restored is wrong. Curvature of posture and disturbance of the bone structure in the spine are not directly related. If you wish, you can get a terrific effect and regain even posture and a straight back with no signs of stoop.

Why does a person begin to hunch? Experts identify two reasons for the formation of this unhealthy habit:

1. Weak muscle corset. According to statistics, it is observed in every second person. In the old days, people led a healthy lifestyle, engaged in physical labor, stayed a lot in the fresh air. Today, a person spends most of his time at a computer, is not involved in sports, and does not eat properly. In childhood and youth, back health, unfortunately, is not given due attention. Performing lessons, the child sits hunched over. Parents do not always control this process, and the habit becomes stable. These factors lead to muscle weakness and, as a consequence, to a violation of posture.
2. Improper body position and uneven load distribution. This reason is closely related to the first, but is also compounded by the inability to distribute the load on the body.

Why correct posture is so important

Not everyone understands the importance of posture. But it has a direct effect on vital internal organs - they cannot function normally due to improper blood supply. The human spine consists of 26 vertebrae. If you squeeze one of them, then your gait, posture and, as a result, blood circulation are disturbed. This is how various diseases appear.

Improper posture also affects growth. A person who is constantly in a hunched position holds muscles in tension. The intervertebral discs are deformed, as a result of which there is no possibility to straighten in full growth even in a dream. Meanwhile, if you monitor your posture and flat back from childhood, you can grow by as much as 15 centimeters!

And finally, the moral state of a person depends on the correct posture. It is noted that people with a straight back often smile, enjoy life, live on a positive wave. But men and women hunched over their years give the impression of being tired. Yes, it really is, because they get tired much faster and put in twice as much effort to do a particular job.

How to train yourself to keep your back straight

Proud posture and light flying steps indicate human health, so you need to accustom yourself not to stoop. To do this, observe the following rules:

1. Keep your back straight, but you do not need to try to create the impression that a stake is inserted behind.
2. Keep your shoulders wide apart, do not lower them forward.
3. The head should be in line with the spinal column, while you can not throw it back or lower it. Try to draw in the stomach, do not dissolve the muscles.
4. When walking and standing, straighten your legs, try to distribute body weight evenly.

Posture should be remembered during the work process, sitting at the table:

1. Sitting cross-legged is a bad habit. Feet should stand evenly on the floor, and the knees should be below the hips.
2. Put the chest forward, the stomach, on the contrary, retract. The monitor of the working computer should be located at eye level, the laptop should stand on a stand.
3. Periodically (ideally every thirty minutes) you need to get up and arrange a light workout, including for the eyes.

Properly selected stool and mattress - a guarantee of a healthy back

Not all people work in the office, but many spend most of their free time at home at the computer table, because the Internet has already become an indispensable part of our lives.

To reduce the load on the spine and maintain a direct posture to such an issue as the acquisition of a chair, it is worth approaching carefully.

An ordinary chair is not quite suitable for this. It is advisable to choose a chair with a special back of an orthopedic shape that repeats the bends of the back. It is necessary that the back is fully adjacent to the lower back, due to this, the load on the spine will be reduced.

How to choose a mattress
Properly selected mattress and pillow can contribute to straightening posture, so before buying sleeping items, it is important to consider the following factors:

• An overly hard mattress adversely affects the vertebrae.
• The pillow should not be excessively wide and high.
• For older people, a medium-hard mattress is preferable.
• Your back should not sag while resting.

How to straighten your posture with exercise

To achieve a beautiful posture, it is not necessary to go to the gym. You can perform appropriate exercises aimed at improving muscle tone, and at home.

Standing:

1. To connect legs, to lower hands along a trunk. On inhaling, raise your hands up, while exhaling, bend back. Inhale again, lower your arms and lean forward. Round off your back, lower your head and shoulders.
2. Raise your elbows up and reach with your hands to the shoulder blades, spread your arms up and bring the shoulder blades.
3. Shifting a 1 kilogram dumbbell from one hand to the other behind your back.
4. Get on all fours. To straighten the back of the spine, then bend the spine down strongly and in this position stand still for a few seconds.

Lying down:

1. Lie on your stomach, stretch your arms freely along the body. Strain your abdominal muscles and tear your head and legs up.
2. Hold your ankles with your hands and try to pull them to your head. Remain in this position for 10 seconds, then relax the body.
3. Put your hands along the body, bend your knees, raise your buttocks as high as possible. In this position for 5-15 seconds, then lower to the floor.
4. Lie on your back, hands freely put along the body. Rise, straining the press. Do not raise legs, do not bend at the knees. Hold your breath at every climb.

Sitting:

• Straighten your back, put your hands behind your head and bend. Count to 5 and relax the body.
• Get up, throw your hands up. Tighten your abdominal muscles, stand on tiptoe and reach for your hands.

Exercises for balance are also very effective: stand with your back to the wall, put a thick book or a small bag of sand on your head. Press the head, lower back and heels to the surface. Try to walk around with an object on your head without touching it with your hands.

If the curvature is very strong, then some exercises can not do here. You need to act in a complex:

• Massage with prior consultation of a specialist.
• Corset therapy to eliminate muscle imbalance and maintain the body.
• Medication to relieve muscle spasm and pain in the lumbar.

By the way, Charcot's douche is an excellent tool for the prevention and treatment of spinal curvature, but it can only be done as directed by a doctor.

You need to understand that the process is long and in order to achieve the desired effect, you need to be patient. Over time, muscles and tendons will get used to the correct position of the body, and efforts will pay off with regal posture, easy gait and good mood.

Video: exercises for correct posture