Exercises for posture of the back in the gym, home conditions for girls, women, adolescents. How to perform, pictures and videos

Posture exercises should become regular from the age of 4, when the skeleton is formed and the muscles of the back develop. Their implementation throughout life is a good prevention and method of eliminating spinal deformities. Correct posture is an attractive appearance, energy and self-confidence.

What posture is considered correct

Beautiful posture is a straight back and straightened chest:

• head with torso – a straight vertical line;
• the chin strives forward, the head is raised;
• shoulders easily, without tension laid back;
• shoulder blades on one horizontal line, without distortions;
• the stomach does not protrude, tightened;
• in the lower back, the natural physiological bending of the spinal column;
• fully extended knee joints.

Causes of Bad Posture

Spinal column changes result in:

• congenital deformity of the spine and joints;
• improper posture at the table, while driving, during work, sleep;
• lack of physical activity;
• lack of physical development, weak muscle frame;
• wearing uncomfortable shoes, high heels;
• improperly selected school or office furniture;
• the habit of holding a bag, briefcase on one side of the shoulder girdle, in one hand;
• chronic diseases, including excess weight.

The consequences of incorrect posture

Bad posture affects the work of all body systems, spoils the appearance, changes gait:

• internal organs are displaced;
• cerebral circulation and blood supply to the viscera are impaired;
• outflow of bile is complicated;
• the intestines are pinched, which affects the efficiency of its work;
• functions of the lymphatic system worsen: swelling, cellulitis appear, poisons, toxins accumulate, immunity decreases;
• it is difficult to saturate the body with oxygen;
• articular cartilages are destroyed due to increased load on them;
• osteochondrosis, scoliosis develops, intervertebral hernias appear;
• heavy gait, awkward movements;
• muscles of the face are deformed: “bryl” appear, a second chin, bags under the eyes;
• the quality of life is reduced: frequent headaches, back pain, numbness of the hands, vision loss;
• energy is depleted: fatigue, drowsiness, apathy are observed.

Posture Tests

To verify the correct posture exercises are performed – tests:

1. Lean your back against a vertical surface, feel it with protruding points of the nape, heels, buttocks and shoulder blades. The surface and lumbar bend create a space where the palm freely passes vertically. Trying to maintain position, you should take a step and immediately return to the wall. If the stance has changed – posture is not perfect.
2. This test will require help. Stand in front of a full-length mirror, turning sideways. Helping, notes on the mirror the reflection of the ear hole, the center point of the shoulder, thigh, ankle and knee joint. If the line connecting the broken lines – it’s time to take action, correct posture.

A set of exercises at home

Exercises that do not take a lot of time form the habit of “keeping” your back:

1. Within 5 minutes retract and relax the stomach as much as possible.
2. Moving around the house, laying a light book on his head. Control the position of the body so that it does not fall.
3. Rest on the floor with palms and knees. Bend the spinal column – 5-7 seconds., Bend in the lumbar – 3-5 seconds.

A set of exercises in the gym

1. Breeding hands on the simulator back. All the muscles surrounding the shoulder blades work. The stronger they are, the more direct the posture. Place your hands on the handles with a horizontal grip, keep your elbows strictly parallel to the floor. Dilute to the sides, trying to reduce the shoulder blades as much as possible (exhale), to bring the hands together (inhale).
2. Lever exercise. The central muscles work, which make it easy, effortless to keep your back straight. Arms should be placed with a grip on top, bottom or parallel. On the exhale, tighten the levers to the chest, minimizing the shoulder blades. On inspiration, lift the levers, reach for them, stretching the latissimus dorsi.
3. Hyperextension – strengthening the lower back. Strong muscles form a natural lumbar curve, correct its disturbances. You should sit on the simulator face down. Fix the legs with a roller, hands behind the head. Keeping straight, slowly lower the body down (inhale). Slowly straighten up (exhale).

Exercises for children

To acquire a beautiful posture, preschool children and students in school can perform the same set of exercises. With preschoolers, you need to do short and non-intense training in the morning or afternoon. With age, the intensity of classes should increase.

For adolescents, “adult” simple exercises can be taken, with fewer approaches.

Examples of exercises for preschoolers:

1. Fold hands horizontally in front of chest, forearm on forearm. Vigorously dilute 5 times until the blades touch.
2. With your hands behind your back, make 5 inclinations in each direction.
3. Lying on your back, alternately raise your legs, every 3 times.

Exercises for students:

1. Position on the back. Rotate imaginary pedals.
2. Lying on your back, rest your feet on the floor. For 5 seconds, tear the pelvis off the floor and raise it as high as possible.
3. Hugging your knees with your hands, roll on your back from head to tailbone.

Exercises for girls and women

Exercises for women’s posture and a beautiful back are aimed not only at strengthening the muscular skeleton, but also at the formation of a thin waist, high chest and elimination of fat deposits in the back. For women, it is important to tone the muscles, and not to achieve the manifestation of muscle.

The load should be smooth and regular:

1. Push-ups from the floor (simplified version). Emphasis on straight arms and bent knees. The back, head and buttocks are on the same line. As you inhale, go down to the floor, touching it with your chest. Straighten your arms as you exhale.
2. The back is straight, legs slightly apart. Raise the right hand, a deep tilt to the left with the institution of the right hand in the direction of the tilt. You need to feel the stretching of the latissimus dorsi muscle on the right. Tilt to the other side.
3. Standing on the back, hands free on the floor. Stand on the bridge, resting on the feet and shoulders.

Exercises for boys and men

For men, whose muscles are naturally more developed, the horizontal bar is the best way to form a healthy posture. Exercises on the horizontal bar will not only strengthen your back, but also create a beautiful muscular relief.

The most simple and effective include the following exercises:

1. Wide grip pull-up. You need to reach for the chest, not the chin. At maximum lift, it is important to reduce the shoulder blades.
2. Pulling along the bar. Take up the horizontal bar so that the fingers “look” at each other. Pulling up, cross your legs and wind your head alternately relative to the different sides of the crossbar.
3. Hanging on the horizontal bar relaxing, without swaying.

Amosov complex

Exercises for posture back academician Amosov performed on 20 approaches:

1. Standing on the back, legs and toes extended, arms along the body. Bring legs behind your head, trying to touch the floor with your fingers.
2. Legs are straight, tilt the body forward, down, palms rest on the floor. At the initial stage, it is permissible to bend the knees.
3. Legs slightly apart, knees straightened. The rotation of the arms in the shoulder joints forward – backward, with maximum swing.
4. Position as in the previous exercise. Tighten legs alternately, trying to touch the knee of the chest.
5. Without changing the position, connect the hands, press them to the chest. Turn left and right with the upper body, trying not to use the pelvis and legs.
6. Sit flat on a chair, feet steadily on the floor. The maximum possible back deflection in the spine.
7. Perform squats with your back straight. At the initial stage, hold the support for balance.
8. Pushups. Elbows tightly pressed to the body, buttocks and back in one line.

The complex of Chinese exercises

Classes relax, develop chest muscles, eliminating stoop:

1. Torso straight, rest your fists in the back below the shoulder blades. Make the maximum possible deflection in the thoracic. Tighten the body, stand in this position for 1-2 minutes. breathing deeply in the mouth.
2. A simplified version: lie on your back, place your feet on the floor. Place a roller under the shoulder blades. Throw your hands behind your head, relax, take 10-20 breaths.
3. Sit on a chair, back equal. Deep breath. Press the forehead with your palms and tighten the neck muscles – 5 sec. Relax – 10-15 seconds. Repeat 5 times.

Japanese exercise complex

Not difficult exercises that take several minutes a day, forming a graceful posture:

1. Stand – a flat back, legs together. Raise straight arms, connect palms (30 sec), connect with the back of your hand (30 sec). Alternate 10 times.
2. Lie on your back, on a hard surface. A roller, 15’7 inch long and 3’9 inch in diameter, put across the body under the lower back at the navel. Spread the legs to the width of the shoulders and bring the toes together, leaving the heels at a distance. Throw your hands behind your head, straighten, spread your palms to the floor and bring your little fingers. It is in this position for 5 minutes.

A set of exercises from yoga

After a week of regular classes, flexibility will improve, the habit of “keeping” your back will appear:

1. Lying on a flat surface, try to cling to it with the whole body, maximally drawing in the abdominal muscles.
2. In the same position, raise straight legs 45 degrees.
3. In the same position, raise straight legs 90 degrees.
4. Standing on the back, feet on the feet, arms along the body. Raise your head and shoulders above the floor.
5. In the same position, raise the chest, arching the back.
6. In the same position, tear the buttocks off the floor, arching the back.

A set of exercises for the back and abs

Good posture is a strong back and strong abs. There are universal exercises for the back and abdomen, with which you can maintain your posture in perfect condition.

The exercises are as follows:

1. “Bike”. Standing on the back, pedaling imaginary pedals.
2. “Birch”. Standing on the back, arms along the body. Raise your legs up, tear off the pelvis from the floor, raise your legs and pelvis as high as possible, ideally up to 45 degrees.
3. “A boat”. Lie face down. Tear your arms and legs off the floor at the same time. Hold for 3 sec.

A set of exercises with a gymnastic stick

Exercises for the prevention of osteochondrosis and the formation of a beautiful back posture:

1. The stick in front of you with your arms extended and raised to chest level. Legs apart, back straight. 2-4 springy inclinations, return to vertical position with deflection in the back – 15 times.
2. Holding the stick behind your back, approximately shoulder-width apart, lean forward with your arms outstretched. Move your palms across the stick until they touch. Straighten up. Repeat 15 times.
3. Hold the bar at shoulder level behind your back. Stand – straight, legs apart. Turning the body alternately left and right, with a slight bend forward.

A set of exercises with a heavy ball

A medical ball is used to increase the load, strengthen the muscles to form a beautiful posture:

1. Lean with the ball, put it in front of you, straighten up, hands on your hips. Bend over, grab the ball, raise it above your head, stretch out your arms.
2. Catch the toss ball with both hands. This will help to stretch and relax the latissimus muscle, strengthen the pectoralis.
3. The ball is overhead, arms are extended, legs are apart. Exhale, sit down on a chair with a turn of the arms with the ball to the left. Inhale, starting position. Repeat the other way. The back is straight, the heels do not tear off the floor.

A set of exercises with dumbbells

After performing a simple set of exercises, it is advisable to complicate them with the additional weight of dumbbells:

1. Lower arms with dumbbells, raise shoulders as high as possible. Do not slouch.
2. Raise your arms with dumbbells over your head, with the body turning in different directions.
3. Tilt the body parallel to the floor, hands with dumbbells “hang”. Legs are divorced, slightly bent. Slowly spread your arms, bringing them to one line parallel to the floor, linger, lower.

“Plank” and “side plank” for posture correction

A complex exercise that tone the muscles that stabilize the spine. Just 2-3 approaches for 30 seconds are enough to get a good load.

The exercises are performed as follows:

1. Emphasis on the forearms (palms clenched) and toes. Hands and feet apart. The body is on the same line (do not lift the buttocks). Perform the “bar” as long as possible, breathe evenly.
2. Lie on your side, legs together. Emphasis on the arm bent at the elbow joint or on the palm of an outstretched arm. Raise the body above the floor. Tighten the stomach, tighten the buttocks, align the body in a solid line. Hold as much as possible, go down, relax. Repeat the “side” bar on the other side.

Horizontal bar exercises

Exercises on the horizontal bar improve flexibility and relieve back tension. It is important for the formation of a beautiful posture.

The most simple include the following exercises:

1. Hang on the bar, relaxing. Under the weight of the body stretches well, the spine is leveled.
2. Pullups strengthen the upper shoulder girdle, neck. Pulling up, you should stretch your chin up.
3. Hanging on the horizontal bar, alternately pull the bent legs to the chest. To complicate the task, pulling them at the same time.

Wall exercises

1. To stand against the wall, pressing against it by the protruding points of the gluteal muscles, scapular bones, heels, and the back of the head. Do not press the loin, preserving the natural vertebral deflection. Hold the position for several minutes, fixing the correct posture.
2. Cuddle against the wall, move away from it for half a step. Maximally turning the case left and right, try to touch the walls with your hands.

Chair exercises

1. Location on the chair, left hand behind the back. A deep tilt of the head to the right, you can strengthen the tilt angle with your hand. After 10 sec. return to the original. Repeat the other way.
2. Sitting on a chair, hands on his knees, back straight. Push the chin back to the head, until the sensation of stretching the back muscles of the neck and trapeze is 10-16 times.
3. Sitting on a chair to pull the chest up and forward, pushing the shoulders back – 6-12 times.

Exercises stretch the pectoral, cervical, trapezoidal muscles, increasing their elasticity, thereby correcting posture.

Push ups

Push-ups for posture are somewhat different from the classic version. Hands are placed on the floor, shoulder width apart, and legs on a gymnastic ball (fitball).

Ball instability forces balancing in the process of push-ups. As a result, the muscles that keep the back straight are strengthened and developed.

Stretch on the transverse twine for a beautiful posture

Stretchy muscles form a beautiful posture, thin waist and easy gait.

Stretching exercises should be performed after intense muscle warming:

1. ” Butterfly .” Sit on the floor, bend your legs, connect your feet and press as close to your body as possible. Keeping your back straight, lean your body forward, pressing your knees with your elbows to the floor.

   

2. ” Damn .” Sitting on the floor, legs wide apart, knees straighten, socks up. Stretching his arms forward to bend, trying to touch the floor with his chest. 30 sec delay
3. Standing , legs wide apart. Leans forward, legs straight. In springy movements, touch the floor with your fingers, palms, elbows. Place your hands between your legs as far behind your back as possible.

Prevention of incorrect posture

Prevention of changes in posture is a set of measures, including:

• correct body position during sleep: rigid bed base, orthopedic pillow;
• wearing matching footwear, the presence of a low heel;
• regular strengthening and stretching of the muscles of the back: exercises, walks, sports, swimming;
• control of the correct position of the body during work, walking, sitting;
• uniform load on the spinal column while carrying bags, briefcases, moving heavy loads;
• performing periodic warm-ups with prolonged sitting, standing, and uniform work in order to relieve tense muscles.

Recommendations of specialists

According to orthopedists and instructors, special physical exercises for posture are:

• the most effective way to correct posture. These complexes are simple, do not take much time, with regular execution will lead to a noticeable result in 2 weeks;
• publicly available and effective measures to strengthen posture. There are practically no contraindications to their implementation. In combination with massage, stoop will be eliminated, spasmodic muscles will quickly normalize;
• methods recognized by official medicine (in particular, the academician Amosov complex), which are intended not only to correct changes in posture, but also to treat diseases of the back and spine.

Many of the exercises presented are used in therapeutic gymnastics programs. To improve back posture, you need to exercise regularly, and to enhance the effect, you can add swimming.

Back Posture Exercise Video

Exercises for the formation of proper posture in children:

Exercises for posture back in the gym for girls: