Under the correct body posture refers to the ability of a person to keep your body in a straight Position with ease, without effort, just his muscles. Each of us stands or sits in a certain Position, which adoption is done out of habit. As a direct, physiologically, this provision is, and determines the degree of the "correctness" of the posture.
The basic formation of posture occurs in childhood, but that does not mean that an adult human can't correct your posture, get rid of their injuries and reach the correct body posture. Moreover, "ruin" attitude into adulthood: for example, in the case of sedentary activities, and a small mobile lifestyle. Curvature of the spine can lead to painful sensations and diseases, as well as the cause of the deterioration of the appearance of the people.
Causes and consequences of poor posture
In the normal spine the physiological curves of the spine and Thorax. However, these curves are smoothed can be violated, amplified,.
Among the most important causes of such problems as follows:
- Birth Injuries;
- uncomfortable school desks and heavy backpacks in the period of study in the school;
- Fall in early childhood, the maintenance of small injuries value;
- the wrong gait and posture in childhood, does not control and is not corrected for parent/teacher;
- low physical activity, the cause of the weakening of the muscular corset;
- long in the wrong posture to save (mostly in the performance of job duties);
- uncomfortable, unfortunate clothes, and shoes, driving the system to take an incorrect Position of the body;
- oncological, infectious and other diseases, the impact on the condition of the spine;
- a variety of injuries.
The consequences of poor posture in several ways:
- Scoliosis – lateral curvature of the spine, secured in the frontal plane.
- Kyphosis – curvature of the spine in the thoracic spine in the direction of the back in the sagittal plane.
- Lordosis – curvature of the spine in the lumbar spine in the sagittal plane to the front.
As already mentioned, postural problems often have roots in childhood. And not last role the school bags, which forced the children to wear every day. Doctors have found that the wear of the portfolio no influence on the condition of the spine of the child, its weight should not more than 10-15 of the weight of the child.
In addition, poor posture can often cause degenerative-degenerative diseases, which lead to the restriction of mobility, painful feelings and also injury to the entire musculoskeletal system. It's about osteochondrosis, osteoarthrosis, as well as between vertebrates hernias.
If you are talking about the aesthetic consequences of the bad attitude, so to add a Silhouette is the fact with drooping shoulders, concave to the inside chest, convex, and optically voluminous belly, as well as a variety of other unpleasant changes in the appearance of the people.
What is the correct posture should be
You can test how you the correct posture, simple as that. If you are with your back to the wall and pay attention to the Position of the heels, calves, buttocks, shoulder blades and neck. All of these body parts at the same time in contact with the wall, and you don't have to achieve a effort, straining the muscles to this effect. Otherwise, you can say that you about posture.
Another simple Test – have someone make you your picture of the back. Then you spend a photograph taken direct trains on the three lines: the ankle, the pelvis and shoulders. These three characteristics should be parallel to each other, otherwise you can be about the presence of curvature.
Among the most important features of the correct, physiologically correct posture to bring the following:
- Tight, flat belly. Of course, the appearance of the abdomen also depends on the physique of the people, however, always the right attitude makes us leaner in this area.
- A small bump in the chest. Do not breast-wheel "should" do, or, on the contrary, leveling the back, as if your nailed to the Board. The correct posture will certainly includes small natural curves of the spine.
- The vertical Position of the head.
- Paid back the shoulders and a little down. To reduce costs, shoulder blades or shoulders, as this will, in turn, is unnatural for our spine.
- A small rotation of the feet in the knees, slightly, "flying" pace.
The use of the correct posture
- Improvement of the work of many internal organs and systems and, as a consequence, the improvement of the General health;
- discomfort, pain in the upper part of the body (back, shoulders, neck);
- the prevention of scoliosis, osteoporosis, and other diseases that the people are unattractive and undermined his health;
- The prevention of the formation of the so-called "beer belly" that people are not insured slight physique;
- Improvement in mental activity, concentration ability;
- Strengthening of self-confidence, the formation of a healthy self-confidence that is so necessary in order to achieve the objectives.
A big enemy of the correct posture high-heeled shoes. Walking in such shoes is inevitable, a change in the inclination of the body, which leads to disturbances of body posture and even to the emergence of systematic pain in the lower back. And the representatives of the fair sex, who regularly go on high heels, you can.with time and even hernias of the intervertebral discs deserve
Simple exercises for posture
As already mentioned, bad posture, the sentence itself is not for an adult. It is quite possible to correct, with own forces, with a simple and understandable exercises. They are suitable for those where there are deviations from the correct Position of the spine, yet not in the of serious chronic diseases such as scoliosis. Otherwise, the improvement of posture is also possible, but already in the framework of the special medical equipment.
The starting position for the first group of exercises are the same as in the case of the verification of the correct posture. If your heels, calves, buttocks, shoulder blades and the back of the head at the same time its covered (for people with disorders of posture for maintaining this condition requires, on the wall, so that muscular effort).
The adoption of such a Position, follow these steps:
- Simply hold the pose for three to five minutes.
- All of the above touch-and-hold points on your body with the back, lift the legs alternately, a bend in the knees. Perform the exercise 10 times for each leg.
- Run successively the curves to the right and to the left (10 times in each direction), trying not to break the contact of the heels, calves, buttocks, shoulder blades and the back of the head with the wall.
- Crouching on the wall, by all of the upper contact points of the body with the wall. To push with other words, you need to, so to speak, "" down on the wall, and then in the same way lifting. 10 reps exercise sufficient.
A good way to correct your posture for a swim. If a Person in the water, the reduced gravity of the load on the spine. As a result, the muscle strengthens spine, skeleton, improves the tone of the proximity of the muscles of the vertebrae, and the muscles of the loin and breast. All of this has a positive effect on posture.
If you do not intend seriously, a significant improvement in the posture that is unnecessary, also to improve the muscle-skeletal.
Good for the following exercise are:
- normal pushups;
- saving poses "Ironing" in the course of 30-60 seconds (under the "Ironing" refers to the holding of the body in a straight Position, while only the toes and forearms);
- exercise "boat" (the simultaneous lifting of both arms and of both legs from the prone position on the abdomen);
- dumbbells in the collect and the straight arms to shoulder height (the exercise is in a sitting position, hold the barbell needs to 5-7 seconds for a climb).