Stooped back posture correction – Sports nutrition PROSPORTPIT.RU

Exercises and training program to correct posture. Read on to find out which back, shoulder, leg and neck exercises can help improve your posture.

Exercises and training program to correct posture

Are you one of the millions of people who have bad posture? Improve it with just three simple workouts! There's nothing worse than an athlete with big muscles but terrible posture. You have all seen these people more than once, perhaps you are even one of them. It's even possible that when you look at your phone, your chin drops too low and your neck takes on a crescent shape.

And it’s not even a matter of sedentary work, constant driving or lower back pain... Why build muscles at all if you can’t show them properly? Aside from the obvious disadvantages of poor posture on your shape (haven't all those Instagram mirror selfies taught you anything?) there's also a serious risk to your spine if you're constantly sitting or standing in a crouched position.

Today we will figure out what the problems with posture are and tell you how to eliminate them.

Scoliosis

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Scoliosis is a disease in which there is a deviation of the spinal column from a straight vertical line. This could be due to many factors:

Passive lifestyle.
Asymmetrical pose.
Lack of developed muscle muscles.
Lack of useful microelements and poor nutrition.

Most often, scoliosis is formed due to a combination of several reasons. It is noteworthy that this disease develops only in childhood or adolescence, and only before the age of 20 is it possible to somehow influence the condition of the back. After this, all efforts are directed towards preventing further deterioration and relieving pain. Nevertheless, quite often there are cases when adults, with the help of strength exercises, manage to significantly improve their posture and get rid of the symptoms of scoliosis.

The essence and basic principles of exercises for straight posture

In any business or area there are fundamental principles on which all other actions are subsequently built. This also applies to posture exercises.

Complexes must work on 3 tasks:

All muscles must be used. Often problems arise due to lack of load. First, with the help of exercises, you need to engage most of the muscles.
You need to increase muscle strength and tone. To prevent pain, it is necessary to increase the strength and power of the back.
Train your shoulders, abs and gluteal muscles. They take part of the load from the spine and redistribute it among themselves. A healthy back is impossible without strong abs, butt and shoulders.

The problem of back pain has been a problem for a long time. For the first time, a physiotherapist from Sweden, Marianna Zakrisson-Forschel, spoke seriously about this. In the late 1960s, he created a slide program with sound to help people learn about all kinds of back pain. Afterwards, other doctors, in classes lasting more than 4 hours, began to study the structure and functions of the spine, working mechanisms and exercises for correction.

The following questions were raised during the lectures:

How to fix an existing problem?
How to prevent its occurrence?

Nowadays, courses where the spine is studied exist in many universities and hospitals. Future specialists will learn about various techniques and receive instructions. The work of the Swedish scientist provides general information about the functions and mechanism of muscle function and shows basic exercises.

All countries have their own approach to study and treatment.

In addition to Swedish scientific works, there are 2 more:

Canadian scientific works. Help for patients here is based on psychological problems that cause back pain. Self-knowledge helps the patient learn about pain and spinal function. When working, the doctor pays special attention to stress and anxiety, which most often become the main cause of discomfort.
California scientific papers. The main emphasis is on learning to control pain and back function. Some patients and doctors, to better understand the principles of action, go through obstacle courses that improve the functioning of the spine and strengthen the muscles.

The benefits of good posture

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Modern society requires predominantly mental work, as a result of which people spend most of their working time sitting. It’s rare that anyone gets physical activity (at least in their free time) or takes care of their posture. As a result, by the age of 50, most people receive an unpleasant bouquet of diseases, such as osteochondrosis, osteoporosis, diseases of the cardiovascular system and memory impairment. Women often suffer from headaches, which bring a lot of trouble. Meanwhile, with regular efforts that do not take much of your time, you can develop a truly “officer” posture, which, even if it does not save you from all diseases, will make your body much healthier.

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The benefits of beautiful posture are difficult to overestimate. After all, it is she who allows you to form the first opinion about a stranger. People with straight backs are perceived as strong-willed, reliable and desirable interlocutors. A person who constantly slouches, on the contrary, antagonizes himself with his posture. Because of the crooked back, muscle tension appears, which worsens an already difficult situation. With scoliosis, blood circulation in the affected area worsens. This may cause drowsiness or unreasonable fatigue.

Indications for starting to use exercises for upright posture

Exercises for straight posture are not always necessary, because not everyone has defects in the functioning of the spine. Unfortunately, there are several problems in which they should definitely be done.

Pain during long walks and high loads in the back. The main problem, in the presence of which it is necessary to correct your posture. In the future, the pain may intensify and disturb the person during sleep and in everyday life.
Severe headaches. A curved spine can put pressure on nerve nodes, resulting in unpleasant sensations in the head.
Sharp pain when bending over. They indicate dysfunction of the muscles in the lower back. Often this occurs precisely due to incorrect posture.
Shoulders at different levels. When the spine is curved, the shoulders are also deformed. One of them may be higher, the other lower.
Stomach ache. A curved spine puts pressure on organs and can impair their function.
Difficulty breathing. If your posture is incorrect, the lungs do not open completely and air circulation is disrupted.
Worn down shoes. The spine is the main support of the body; if it does not function properly, the entire motor system suffers. With a curved back, worn out shoes are a common occurrence.

Contraindications

Unfortunately, a diagnosis of scoliosis imposes restrictions on many areas of life. At the first stage, doctors observe a deviation from the central axis of no more than 4 percent. In this case, there is no need to adhere to any restrictions. But if the deviation reaches 6-10% or higher, then any sports activities can lead to even greater injury. To prevent this from happening, you need to remember what types of vigorous activities it is better not to engage in.

Running with scoliosis is strictly not recommended as a physical activity. The fact is that while running, the spine is subject to double loads that are formed when the body comes into contact with the ground. Instead of running, it is better to choose race walking, which is much less traumatic.
Exercises for posture in the gym with axial load. Axial load appears when you exercise with dumbbells or a barbell. Additional weight is placed on the spine, which increases the curvature. Axial load exercises include the following workouts: deadlifts, barbell squats, dumbbell rows, dumbbell presses, and crunches. If you are diagnosed with scoliosis, then first you should exclude these exercises from your training plan.
Team sports: tennis, volleyball and basketball are fraught with injuries due to sudden movements.

However, there are activities that help strengthen your back and reduce the curvature of the spinal column.

Swimming is one of the few types of physical activity that completely eliminates axial load. While in water, the spine relaxes and the distance between the discs increases. In addition, swimming perfectly strengthens the back muscles.
Therapeutic physical education does not require special training and can be performed at home.
Cycling gives a cardio load to the body, but does not affect the spine in any way, so no restrictions are imposed on two-wheeled sports.
Skiing and race walking also improve the health of the body as a whole.
Some machine exercises can be used to improve your posture. But they must be selected very carefully, taking into account your diagnosis and degree of illness. It is also important to carefully observe safety precautions while performing them.

Contraindications to performing exercises for upright posture

Exercises for straight posture cannot always be performed:

Tumors. If they exist, it is better to limit physical activity for a while.
Intervertebral hernia. You don't have to completely eliminate exercise here. But before starting training, you should definitely consult a doctor who, based on the images, will be able to determine the nature of the formation and its location. The training plan greatly depends on this data.
Kidney diseases. They are not a contraindication for completely eliminating stress. If a child or adult has kidney disease, it is also better to consult a doctor before training. Perhaps, instead of exercises, he will prescribe massages and therapeutic exercises in the hospital.

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Strength exercises

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Posture correction may be necessary in cases where a person has kyphosis, scoliosis or prerequisites for it (for example, a sedentary lifestyle). The initial shape of the spine has 50% of the influence on posture. The rest is determined by a person’s habit of keeping his back straight, as well as the development of his back muscles. It is this second 50% that anyone can influence, regardless of the degree of curvature. What exercises for straightening your posture in the gym can experts recommend?

Hyperextension - this exercise trains the muscles of the back and buttocks, but is not traumatic. Therefore, it is often prescribed to people with back pain. Hyperextension is performed on a special simulator. During exercise, your back should be straight and your shoulder blades should be brought together as much as possible. You need to bend and straighten your back to the maximum possible amplitude, while it is better to keep your hands clasped on your chest.
Pull-ups are the most versatile and accessible exercise. To perform it, a horizontal bar on any playground or sports ground is enough. If you are not trained enough to do pull-ups with your own weight, then using the Gravitron simulator you can ease the load, which will help even beginners quickly strengthen their back. To achieve maximum effect, it is important to perform the exercise to the end, raising your chin above the bars.
Lower block thrust. This exercise can only be performed within the walls of the gym; there are no analogues. It has a powerful effect on strengthening the back. The technique of execution is very important, so it is better to consult with a trainer before starting classes.
Bent-over dumbbell rows. Unfortunately, this exercise is not recommended for people with the third and fourth stages of spinal curvature. For everyone else, this strength training helps strengthen the latissimus and trapezius muscles.
Swing dumbbells to the side in an inclined position. To perform the exercise, you need to take two dumbbells, bend over, keeping your back straight, and swing to the sides, trying to squeeze your shoulder blades together as much as possible. This exercise is good because it can be performed anywhere, and it has a significant effect on posture.

Why is it important to monitor your posture?

The spine is the basis of well-being and health. The state in which he is directly reflected in how a person feels. The spine is about posture and proper breathing. And these two components depend on each other, so if you train your breathing, it will have a positive effect on your posture - and vice versa. Don't forget that standing against a wall for posture is something you can easily do for your back.

Exercises on simulators

Exercising both at home and in the gym has one goal: strengthening muscles and creating a beautiful and healthy body. The difference lies in the speed of achieving results. Posture straightening machines allow you to get a beautiful back much faster. A competent trainer will help you create a training complex, but if you have certain knowledge, you can create a program yourself. What exercises for proper posture in the gym should you include on your list?

Pull-ups in the Smith machine. The main advantage of this exercise is that even beginners can easily perform it. At the same time, its effectiveness is practically not inferior to conventional pull-ups. The higher you set the bar, the easier it will be for you to pull yourself up. However, ideally, the distance from the floor to the back at the lowest point should be minimal. If it is too difficult for you to perform the exercise with straight knees, you can bend them, this will make the task somewhat easier.
Raising arms on the simulator. This exercise is similar to bent over dumbbell swings. If your gym does not have such equipment, then a crossover can easily replace it. Raising your arms allows you to pump up the central part of your back, which is largely responsible for straight posture.
The vertical pull-down on a machine is another great exercise for correcting posture. There are several ways to perform it: to the chest, behind the neck, with a reverse grip, as well as narrow or wide. Depending on the technique, the load area also changes. In the classic version, the pull is carried out behind the head. At the same time, you should absolutely not hunch over, otherwise you may get injured.
The lat pulldown on the machine is aimed at strengthening the latissimus dorsi muscle. When performing this task, it is important not to keep your back straight all the time. The technique allows for slight “stretching” following the load. But at the end of the movement, it is important to straighten your back, arching it in the lower back, and bring your shoulder blades together.

What does good posture do?

Correct posture has the following beneficial properties:

It is the key to the proper development of the back muscles, which play a secondary role in breathing. This ensures easy and deep breathing. As proof, you can start slouching and try to breathe. This will be much more difficult to do than with a straight back. If individuals with already poor posture are seated straight, they will have difficulty breathing.
Gives confidence to a person as an individual.
Gives slimness and elegance. Any clothes will look better.
Improves voice quality. This happens due to the opening of the diaphragm.
Helps the digestive organs function better.
Stimulates improved mood, and to some extent even helps to relax.
Ensures proper functioning of the musculoskeletal system. Wear on joints is reduced as unnecessary stress disappears. The muscles begin to work correctly, while spending a minimum of energy.
Prevents the development of scoliosis.

Physiotherapy

Exercises to prevent postural disorders take much less time than correcting scoliosis. 10-15 or even 7 minutes a day, as well as the habit of keeping your back straight, will help you forget about going to the doctor or unpleasant pain for a long time. It is better to start all exercises with a short warm-up, which will warm up the muscles, and end with stretching. In this case, you can only do symmetrical exercises that equally affect both sides of the back. Therapeutic physical exercises effectively cope with the prevention of spinal curvature. What set of exercises can be done at home?

The “fish” exercise has been familiar to everyone since kindergarten. Lying on your stomach, you need to lift the front of your body and legs and pull them in different directions, trying to hold in this position for as long as possible.
Hyperextension can be done at home. Having taken a position lying on your stomach, you need to raise and lower your back, making sure that your pelvis remains pressed to the floor.
Having assumed a position on all fours, you need to extend your right arm forward and raise your left leg. Alternately changing limbs, you need to linger in each position for about 10 seconds.
Without changing the starting position, arch and arch your back. The head should follow the spine, rising and falling.
A simple horizontal bar can seriously help correct your posture. Just hang on it, relax and spend a few minutes like this. During this time, under the influence of your weight and gravity, your spine will straighten and the distance between the discs will increase.
Standing against a wall does not train your back muscles, but it does develop the habit of correct posture. In order for your muscles to “remember” how to behave correctly, you need to spend one minute in this position in the evening and in the morning. You need to press against the wall with four parts of your body: the back of your head, shoulders, buttocks and legs.

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Each exercise must be performed 10-15 times in 2-3 approaches. If you feel that this load is no longer enough, you can increase the duration of classes or try weight training.

When should you expect benefits from straight posture exercises?

Exercises for straight posture are definitely effective. True, the result is not always visible quickly. On average, the first improvements can be noticed within a month, then progress will be faster.

The data varies greatly due to 5 factors:

Degree of neglect. The speed at which the result appears directly depends on the initial data. If the degree of curvature is small, then an improvement in the condition can be noticed after 2-3 weeks. If the situation is worse, the result can be waited for more than 1 month.
Compliance with the rules. Only complete obedience to the rules can speed up the process. For example, the wrong chair slows down time by 20-25%.
Regularity of exercise . The complex must be performed constantly so that the muscles gain strength and the spine remembers the correct position.
Going to the doctor. A competent specialist will be able to supplement the complex with other exercises or procedures, based on the data and condition of a particular patient. His recommendations can help speed up the process.
Presence of restrictions. If for health reasons it is necessary to reduce the load or choose a different method of treatment, the speed of obtaining results may slow down.

Posture exercises, with the right technique and constant monitoring afterwards, can make a big difference in your life. They will make your back straight, prevent the development of diseases and cure pain. All people need to take care of their posture; proper functioning of the spine is a key part of a healthy life.

Article design: Mila Friedan

Safety precautions

It is important to perform exercises to improve posture while observing safety precautions.

It is necessary to start a set of exercises with a warm-up. To do this, it is enough to spend 5-7 minutes on a treadmill or on an ellipsoid, and if you are at home, jump or run in place for the same amount of time.
Stretching after strength exercises will relieve muscle tension and protect against injury, increasing the rate of tissue recovery, so this element should not be neglected either.
Most back strengthening exercises should be done by squeezing your shoulder blades and keeping your back as straight as possible. Otherwise, you can achieve not correction of posture, but a training injury. You also need to maintain a deflection in the lower back, and do not bend it under any circumstances.
It is important to dilute exercises for posture in the gym with tasks on other parts of the body. This will allow you to put the load on the body more evenly and form a beautiful body.
The “wall stand” exercise is important to perform daily, as it forms the habit of keeping your back straight.

Standing row to the chin

Dynamic warm-up with elastic band

Reps: 8-12
Number of approaches: 3-5
Rest between sets: 10-25 seconds.

When you pull the band towards you, hold for 1 second, with your elbows slightly higher than your shoulders, as in the video. Loosen the tension of the tape for 1 second, not sharply. Straighten your arms and immediately pull the band toward you, without resting.

Main Exercise: Cable Row

Reps: 12-20
Number of approaches: 5-9
Rest between sets: 30-45 seconds.

While pulling the handle toward your face, squeeze your shoulder blades together and hold for 1 second. Straighten your arms slowly to avoid inertia.

“Finishing” with an elastic band

Reps: 30-50
Number of approaches: 2-4
Rest between sets: 30-45 seconds.

Maintain a constant fast pace - do not linger either in the starting position or by pulling the band towards you. For all 30-50 repetitions, make sure your elbows are slightly higher than your shoulders.

Expert advice

Deformed posture occurs not only due to incorrect position and weak muscle frame, but also due to poor nutrition. In northern regions, people often lack the required amount of sunlight, under the influence of which calcium is synthesized in the body. And without this microelement, bones will not be healthy even with regular training. Therefore, all people, especially athletes, are prescribed preventive courses of vitamins several times a year. Calcium can be taken on an ongoing basis if there is a reason for it. As a rule, residents of northern latitudes almost always need additional sources of calcium. Nutrition should consist mainly of proteins, complex fats and slow carbohydrates. It is important to maintain proper nutrition, and then your body will be less susceptible to various diseases.

Training for stretching various parts of the spinal column

For the cervical region: slow tilts of the head forward, backward, left, right. Circular movements of the head in different directions.
For the thoracic region: fasten to the bar, bend your legs. Stay in this position for several seconds, increasing the time with each repetition.
For the lumbar region: build a simulator (fasten one part of the board to the wall, the second to the floor, at an angle of 60 degrees). Lie with your head to the floor, fix your legs at the top. Stay in this position for a while.

Prevention of curvature

Posture exercises in the gym can significantly strengthen your back and even correct an existing curvature. But it is much better to use comprehensive measures that will help the formation of beautiful posture. What can help besides strength training?

Correct position while working or studying.
Comfortable furniture (armchair or chair) with optimal back support.
Stretching, swimming, meditation, yoga - all these techniques are aimed at relaxing the body and reducing stress, which also indirectly affects the condition of the spine.
Regular visits to doctors.
Daily activity (running, walking).

Basic rules of training

When performing exercises for the rectus dorsi muscles, you should adhere to the following rules:

Muscle work should be static. It is necessary to perform everything at a low speed, then the load on the muscles will be maximum.
You should not make sudden movements, this will shift the load on joints and ligaments, which do not play any role in improving posture.
Improvements will only be visible with a gradual increase in physical activity. If you immediately apply a load with weights, your legs, arms, and abdominal muscles will pump up more, and your posture will remain the same.
It is worth monitoring the state of the body. If a feeling of discomfort occurs, you should stop exercising and begin subsequent workouts with a lighter load.
The workout should be done before eating.
It is imperative to maintain proper breathing. To do this, the load must be given while exhaling, relaxation - while inhaling.
To make exercise more comfortable, you should purchase a gymnastic mat.