Today, almost you will not meet a person with proud posture, straightened shoulders and straight back. Modern world of technology, sitting work, constant travel by car or public transport lead war against our bodies. And while won on all fronts.

Good news is that we can win, using a few simple tactics. Yuri Elkaim (Yuri Elkaim), an expert in the field of health and fitness, has developed a simple training, which will help straighten rounded shoulders.

Why we slouch and what it leads to

The reason for our rounded shoulders is wrong. A sedentary and sedentary lifestyle leads to muscle imbalance. The muscle of the chest is reduced and the blade muscle (upper back) is weakened, which over time can lead to the appearance of humpback.

Direct back and scattered shoulders have many advantages. In addition to the obvious improvement in the appearance, it was revealed that the correct posture also affects the mood, the level of trust and can even help feel confidentily Do Slumped and Upright Postures Affect Stress Responses? A Randomized Trial..

How to fix the stuff

1. Stretching

If you decide to fight with stuff, then first of all it is worth paying attention. The regular execution of the exercises proposed below will help preserve the correct vertical position of the back and do not round the shoulders. Linger in positions from 20 to 30 seconds several times a day.

Chest muscles and shoulders

Source position - standing. Touch your hands in the castle behind the back. Focus on carefully pull the shoulders back and down, avoiding pulling the neck forward.

Front muscle hips

Source position - standing, right foot in the fall. Lower the left knee and push the httoid a little, until you feel the stretching deep in the drop-down tendons. Change your feet.

Four-headed ham muscles

Source position - standing. Grab your hand behind you and carefully pull up until you feel the lightweight in the front of the hip. Change your feet.

Biceps hips

Source position - sitting. Pull one leg forward, bend the other in front of yourself so that the knee is directed to the side, and the heel to the groin. Slowly lower the chest down to the hip, draw your hands to the straight leg sock. Change your feet.

2. Exercises for the back

The proposed exercises will help strengthen the muscles in the zone of the blades that are responsible for the headband back and down. Perform them several times a week in addition to stretching.

Blank push

Take the position to push up. The body must form one straight line from head to the legs. Squeeze the blades together, and then go back to the original position. Perform 5-10 repetitions.

This type of push-ups, in contrast to the usual, implies the commission of a small movement and is directed directly to the top muscles of the back, responsible for bringing the shoulders to the correct position.

Slide along the wall

Source position - standing back to the wall. Press the chin and press the wall with your hands, the angle in the elbows should be 90 degrees. Hold the position for 30-60 seconds. For the best study of the upper muscles of the back, you can slowly die on and down.

Answering of blades

Tension the ribbon around the stable object at the waist level. Holding elbows on the sides at an angle of 90 degrees, pull the tape on yourself until you gather the blades together. Return to the original position and execute 8-12 repetitions.

3. Yoga

Yoga promotes the development of strength and flexibility, which is great for posture correction. The proposed postures will help stretch and strengthen the problem areas. Stay in each position for 20-30 seconds.

Cobra

Source position - lying on the stomach. Throw off from the floor and straighten your hands in the elbows, trying to use the back muscles. Focus on the opening of the shoulders, slightly rejoint the head back.

Dog muzzle down

The initial position is standing on all fours, hands are under the shoulders. Throw off from the floor and straighten your legs, raising the hips to the ceiling. Strive to keep your head and neck on one line with a spine, try to touch the floor heels.

Dog muzzle up

Source position - lying on the stomach. Throw off your hands from the floor and straighten them completely, put your feet on the socks. The thieves should climb a little above the floor so that you felt stretching in the chest and shoulders. You can connect two postures, moving from the dog a muzzle down to the dog's muzzle up one smooth movement.

4. Basic exercises

Strengthening the main muscles proposed exercises will help to establish the spine to the correct position.

Planck

To execute, take the position of the push up, hands under the shoulders, the body forms one direct line. You can also exercise on elbows. Hold the position for 30-60 seconds.

Exercise with medbo

Source position - lying on the floor, legs and hands stretched up. Hold your honeyball (weighing 1 or 2 kilograms) or other suitable weighting agent. Lower the right leg and left hand over the floor, holding the ball upstairs between the left foot and the right hand. Change your leg and hand. Perform 8-10 repetitions.

5. Exercises with massage roller

This is a very convenient tool for myofascial relaxation, which will help get rid of the tension in the muscles and connective tissues.

A massage roller contributes to an increase in blood flow into muscle tissue, improves mobility, speeds up recovery and increases performance. Try using it 2-3 times a week to achieve maximum results.

Top back

Lie on your back and place a roller under the top of the back. Cross your hands on the chest or touch them in the castle behind your head, slowly go back to back. Stay at the tension places for 20-30 seconds.

Rib cage

Turn the face to the floor and place the roller under the chest near the shoulder joint. Rift up and down with hand, feeling that the roller fell on different stroke points in the chest. Hold at these points for 20-30 seconds. Repeat on the other hand.

Now you know five simple ways to help win the war with rounded shoulders. Remember that the result will depend on the regularity of the execution of the proposed exercises and pos.

The stuff is a very common problem, which is found in 60% of people over 25 years old. Violation of posture in adults is often the result of incorrect or insufficient correction of pathology in childhood, when the cartilage and muscle tissue of the most fuel to physical exposure. The causes of the slouch may also be diseases of the musculoskeletal corset, spinal injury, infectious diseases (syphilis, tuberculosis), the deficit of the most important vitamins and minerals. Patients with severe narrowness are not only physical difficulties (weakening abdominal muscles, impaired respiratory function), but also psychological problems: insecurity, fear of society, difficulties in communicating with the opposite sex.

Cure the stuff in adults almost impossible. This is due to the fact that at the age of 17-25 years in the spine, the last points of ossification appear, and the skeletal cartilage tissue is completely replaced. Any correction at this age will be ineffective, so the only thing that can be done is to prevent the further progression of the slope and the development of scoliosis and strengthen the back muscles in order to prevent the vertebrae's displacement away from the spine axis. Below are the methods that will help correct posture from people over 25-30 years old, but before applying any of them it is recommended to contact a specialist, as there may be contraindications.

LFK (therapeutic physical culture) is the main method of treating and preventing pathologies of the musculoskeletal system, including the diseases of the spine. Classes can be performed independently at home or with an instructor in special adapted groups whose number can be from 3 to 12 people.

Therapeutic physical culture for the correction of narrowness in adults includes not only special exercises for strengthening the back, but also other methods, for example:

• recreation walking;
• swimming;
• classes in water (aquaeerobics);
• classes on simulators;
• morning gymnastics.

The main rule that allows to achieve stable results and adjust the posture: classes should be carried out regularly (at least 3-4 times a week), and their duration and intensity should be smoothly increased in mind the age and individual characteristics. If during the execution of any exercise there were unpleasant sensations, pain or discomfort, it is necessary to stop. Before classes, it is necessary to perform a light five-minute workout.

Wellness Walking

This is the easiest and fastest way to strengthen the muscles of the entire body, including the muscular corset of the back. In order to go from walking, it is important to follow the posture and keep your head straight, without tilting it down and do not lower the chin. The stomach when walking should be drawn. You can start classes from 20-30 minutes, gradually bringing the duration of the workout up to 60 minutes. The tempo also needs to be accelerated, but it should be followed by the frequency of breathing and pulse: if the condition has deteriorated during the class, it should be stopped.

Prices for orthopedic shoes

Water classes and swimming

Swimming is the only sport that practically does not have contraindications. Proper technique will quickly strengthen the back and adjust the posture. It is better to make swimming with an instructor, as it is important not only to technically correctly perform movements, but also to comply with breathing techniques.

In approximately the same effect, group classes in water - aqua aerobics have. It is recommended 2-3 times a week, and after reaching the desired result - 1-2 times in 7-10 days.

Classes on simulators

You can pull out the spine and with special simulators. What kind of simulators will fit a concrete person, tells in detail the instructor. Before visiting the gym, it is also necessary to obtain a consultation of the precinct therapist, surgeon and orthopedics, since the power loads in certain diseases can be contraindicated. To increase the efficiency of the training, it is necessary to observe a certain power mode, drink greater clean water and walk.

Some instructor can recommend an additional reception of L-carnitine. This is an amino acid that is produced in the human body and accumulates in muscles and liver. Levokarnitin (L-carnitine) has the properties of group B vitamins, strengthens the heart muscle, increases endurance and allows you to make training more productive. It is best to take L-carnitine in a liquid form (the dosage is selected individually and can be from 1000 to 1800 mg).

Gymnastics in shortness

Which can help adjust posture, very much. They are most effective in childhood, but adults can achieve a stable result with regular training. Below are the most effective exercises that can be performed without special training at home at any age.

Planck

There are many options for doing this exercise, but the most effective is the "classic" plank. The patient needs to lie down on the floor face down, after which it is to lift the body with a support on the hands and fingers of the legs. The distance between the hands should be at least 30-35 cm (reminds pose for pushups). To keep in this position is about 30-40 seconds, bringing the time of execution to 3-4 minutes. A more complex option is a strap with shovels in elbows.

If you want to know more about, as well as consider the widespread errors when performing exercises, you can read an article about it on our portal.

Pendulum

Very effective and simple exercise, allowing you to correct even launched stuff, stretch the spine and stretch your back and abdominal muscles. The patient needs to sit on the floor and fold the legs to each other (the Pose of Turkish). Back straighten and raise hands up. Perform spring slopes to the sides, changing their hands and the swelling of them as much as possible in the side. Repeat 8-12 times in each direction.

Cat (simplified version)

To perform this exercise, you need to lie down on the floor, the hands put on the part (about the width of the shoulders). Raise the housing, simultaneously straighten your hands and throw the head back. Break back it is necessary until it stops, holding such a position for 10 seconds. Repeat 6-8 times.

Turns on the ball

For this exercise, phytball is required - a gym with a diameter of at least 65 cm. Sitting on the ball, it is necessary to rotate to the sides, spreading straightened hands after the hull movement. Repeat 10-15 times in each direction.

Fitball and Medbols for Fitness

Manual therapy and its effectiveness

Manual therapy is considered one of the most effective methods of treatment of shortness in patients over 25 years old. Manual therapy is considered unconventional medicine, however, manual techniques are widely used in orthopedics, sports medicine and neurology. Apply for the help of manual therapists is necessary only in medical facilities and specialized centers that have a license for classes in this type of activity. It must be remembered that the improper execution of manual technician can lead not only to deterioration of the problem, but also the injury to the spine (including fractures and vertebrae shifts).

The most efficient manual techniques and their characteristics are shown in the table below.

Table. Methods of manual therapy for the treatment of narrowness.

Method	What it is?
	The method of impact on the organism of therapeutic needles. The needles are introduced under the skin in special points on the body with the maximum accumulation of biological energy. The method is widely used in China for the treatment of pathologies of the musculoskeletal system and in this country refers to traditional medicine.
	This type of reflexology, consisting in the effects (pressure) on biologically active points and their irritation.
	The method of treating diseases of the back with hands without the impact of force and pressure.
	The method of practical manual therapy based on the anatomical and physiological theory of circulation.

The cost of one session of manual therapy during the problems with posture in adults begins from 2000 rubles. To achieve a stable result, it may be necessary to be from 3 to 10 sessions.

Massage

Many people think that you can adjust the posture with a massage, but this is an incorrect opinion. Massage can strengthen the muscles of the back, supporting the spine, increase their elasticity, eliminate muscle spasm. Massage also positively affects blood circulation and lymphs in vessels, ensuring the prevention of osteochondrosis and pain in the back, neck and lower back. Massage should make a specialist who has a medical education and license.

If you have a professional massage course there is no possibility, you can use special massagers for the back. Perform strokes, rubbing and pinching can also be a rough washcloth in the form of a mitten, which is put on hand. The duration of massage should be about 5-7 minutes. Better, if before this person will take a hot shower or bath.

Note! The contrasting souls (alternation of hot and cold poultry) also increases the ton of spinal muscles and contributes to the gradual posture correction. You always need to finish the procedure. If a person has never stopped before, it is necessary to start hardening with cool foot baths: only after that you can move to the dilapidation of the entire body.

Orthheses for the back

Ortesa are orthopedic adaptations necessary for the treatment and prevention of pathologies of the musculoskeletal system, to which the stuff belongs. Posture proofreaders must be administered to an orthoped surgeon, as they have a different design and can be used in various diseases of the spine. Simple posture proofreaders, having an average degree of fixation, can be used at the initial stage of slope, pain in the back of unexplained etiology, osteochondrosis (including osteochondrosis with root syndrome). They support their back, do not allow sludge and gently adjust the form of the vertebrae, fixing them in an anatomically correct position.

Such products usually have 4 stiffery ribs of plastic or metal and additional tissue tapes that allow you to adjust the density of adjustment to the body. The posture proofreaders can also be used during the period of rehabilitation and recovery after injury and surgery and for the treatment of intervertebral hernia (uncomplicated).

More complex devices for posture correction are corsets with discharge plates for the infant and lumbar spine. They help eliminate the light shapes of the slope, while do not affect the muscular tone and do not weaken muscular power. In addition to posture disorders, testimony to the appointment of such proofreaders can be:

• intervertebral hernias;
• the deformation of the shoulder belt, in which the deviation of the medial corner of the blade (wingid blades) is observed;
• scoliosis;
• osteochondrosis;
• root syndrome;
• kyphos (curvature of the upper part of the spine).

If you want to learn more about what kind of varieties are and how to choose the best, you can read an article about it on our portal.

How to wear and use the corrector?

To wear any corsets are needed in a lying position when the body muscles are as relaxed as much as possible, and it is necessary to align the product in the direction of the spinal column. Corset is recommended to wear cotton linen. In the area of \u200b\u200bthe axillary depression, tissue napkins made of soft cotton: this will avoid rubbing the skin and its irritation.

Wearing the corrector must be not more than 6 hours a day. About every 45-50 minutes of use should take a break of 10-15 minutes. The duration of treatment is determined by the attending physician based on the results of the spinal survey. The minimum recommended use of posture proofreaders - 2 months.

Prices for orthopedic corsets and posture proofreaders

Posture - an important indicator of the physical and emotional human health. The formation of posture occurs in childhood, so parents must create all the conditions for the correct physical development of the child. It is very difficult to fix the stuff in adults and is possible only with a comprehensive treatment approach. Using the methods listed above, you can achieve high results, but for this you will need to make a lot of effort and patience.

Video - how to fix the stuff. Exercises for the back

Skoliosis - clinics in Moscow

Choose among the best clinics for reviews and the best price and sign up for reception.

Skoliosis - specialists in Moscow

Choose among the best reviews from reviews and the best price and sign up for reception.

According to doctors, due to constant shortness and regular loads on the back, the curvature of man's posture gradually occurs, resulting in an attractive appearance, health.

The curvature of the spine is extremely negatively affecting the internal organs.who start working incorrectly. Experts assure that even a small disorder of posture can provoke the development of the diseases of the spinal column, a change in the normal position of the internal organs.

If timely not start performing exercises from the slope at home, the load on the muscles is significantly increasing. It is easier to fight with such a problem in the early stages, rather than when it is very running.

On practice there are a number of reasons that directly or indirectly provoke posture violation. But their main mass characterizes not problems with the musculoskeletal system, but is acquired.

We are talking about some disturbances that arise against the background of the wrong position of the corps for a long time.

The main reasons of the slope include the following:

• spinal injuries;
• invalid posture when working (if you have to continue to maintain an inconvenient position, you will have to regularly pause for exercises from the slope at home and at work);
• insufficient development and training of a muscular skeleton in the back area;
• congenital problems with the vertebral post;
• problems with vision or hearing (people are forced to lean to better hear or see others);
• incorrectly selected clothing;
• not comfortable working conditions, including lack of lighting.

Nevertheless, the main reason for such problems with the back is a long overvoltage of both static and dynamic nature.

They are especially dangerous in childhoodWhen the spine is still growing, continues to form. Therefore, the most effective measure is a teaching from early childhood to the correct position of the body.

Lack can lead to a number of diseases of the spine and internal organs, so exercises should be performed to maintain the correct posture, which is displayed on the extreme right image.

Two main types of sludge can be distinguished, these include the following:

1. Lack of deflection in the lower vertex area.
2. Excessive deflection at the top of the spine.

What is dangerous health stuff

As such, it is impossible to call the disease. But this is a factor predisposing to further pathological violations., problems with the musculoskeletal system, as well as internal organs located in the abdominal cavity.

Most often the stuff provokes serious diseases of the dystrophic and degenerative planBright representatives of which are osteoarthritis and osteochondrosis.

As the insides shifts, various organs and systems can suffer, including the heart and lungs.

If the muscular corset will weaken, the body's work will also be seriously violated. Exercises from shortness at home and their regular execution are not a whim, but the need.

With serious violations, it will not work without consulting an experienced specialist. It can carry out not only an external examination, but also to designate a number of instrumental research. According to their results, the appropriate treatment will be selected.

How to get rid of the slope at home

Restore posture and fight with stuff, especially in the early stages of its manifestation, it is quite possible on its own, at home, without additional medical interventions.

For this, the following main qualities will be required:

• dedication;
• discipline;
• good exposure.

Exercises from cluttering at home will help to correct the posture, but it will take a little time.

Each person has the following home methods for dealing with posture disorders:

1. Swimming and gymnasticsthat strengthens the muscular skeleton, if there is no curvature.
2. Stretching and Stretching, Training a muscular corset in the framework of therapeutic physical education and gymnastics when minimizing the vertical load if curvature occurs.

It is possible to achieve proper posture through exercises.

With regular classes over a long period of time, back will straighten, movements will become more harmonious and beautiful As the muscles strengthened the neck, shoulders and the back.

In addition, it will be necessary and everywhere to control the position of its back - it must remain correct in any atmosphere. Within the framework of the classes, exceptionally moderate physical exertion is permissible.

Rules for performing exercises from narrowness

You can proceed to exercises from shortness of slope at home not earlier than 2 hours after the last meal. Professionals are advised to gradually increase the burden during trainingstarting from simple and moving to more complex.

The main rules of classes include the following:

• duration of one class may vary from 40 to 90 minutes;
• when forming a set of exercises It is necessary to provide a reasonable load on all muscle groups - various deposits of the back and neck;
• lack provokes strong tension In the area of \u200b\u200bthe belt and neck, therefore, therapeutic gymnastics, among other things, should be directed to their relaxation;
• sometimes exercises can be performed with a load - It is limited to 3 kg and 5 kg for women and men, respectively;
• for each exercise 12-6 repetitions required;
• within each lesson movement must be present involving the active work of the muscles of the buttocksbecause they also play their role in the formation of posture;
• minimum load is given to the muscles in the chestIn order not to exacerbate the vertebral bends.

The most effective exercises from narrowness

Exercises from slope at home with their regular execution will help get rid of the problem and make the posture correct.

The earlier person will begin to perform classes from the slope, the sooner the result will be.

Depending on the characteristics of the spinal column, a particular person and its age, an individual complex for therapeutic physical education is selected. In any case, all groups of muscles should be involved in the work, especially the neck, back and shoulders.

It is advisable to do exercises every day at least for a month. Next, it is permissible to go to workouts every other day.

To strengthen the muscles of the neck

For this muscle group, there are many simple exercises. First of all, these are turns of the head from side to side, as well as slopes in the side, back and forth, unhurried circular rotations.

In therapeutic physical education, the following is recommended: Initially, it is necessary to sit on the floor, bending the legs in the area of \u200b\u200bthe knees, clasping them with your hands. At the same time, the head cautiously throws back in such a way that the blades come close to each other. After that, you can also neatly return to the original position.

There is another option - the use of goods. The most popular exercise is - it is walking around the room with a book located on the head. It is permissible to complicate somewhat and modify.

For the development of muscles shoulders

In this case initial position Such: Hands are divorced to the sides, legs stand on the width of the shoulders. Hands sharply discharge back with the maximum amplitude. One approach suggests about 10 repetitions.

If the limited stretching of the shoulder belt does not allow to draw hands into the lock, then you can use the flap of the fabric, which should be clamped as shown in the image. In the process of classes, it is necessary to gradually reduce the distance between the hands to improve the flexibility of ligaments and joints.

After that, "Castle" - Hand grip behind his back, when one goes from above, and the other bottom. In this position you need to run down. For each hand, 10 repetitions will be required.

To strengthen the muscles of the back

To strengthen the muscular corset of the back, experts recommend more often to exercise "Nature"which helps to improve the flexibility of the back. It is necessary to get up on all fours, and then alternately fuse the back up and down. There will be 10-12 repetitions. Movements should be leisurely.

Simple pushups - Another exercise to strengthen the back and restoring posture. To prevent overloads it should be started with only 5 repetitions, gradually increasing their number.

Good results ensures such an exercise as "Swimming on the floor". We will have to lie on the floor, slightly raising the upper half of the case. Hands will make movements characteristic of swimming.

After several "rigs" you can go down and relax. A total of 12 repetitions will be required.

Exercise "Wall"also perfectly strengthens the muscular corset and fights with stuff. To do the exercise, it is enough to become as close as possible to the wall, pressing her heels and a population, as well as shoulders. Save the position you need at least 10 minutesWith time, the duration increases.

How to form a beautiful posture: exercises

You can immediately be called a few simple exercises from the slouch for performing at home.

The most effective includes the following:

1. Exercise near the wallwhich helps to restore the correct posture. It is necessary to press to the vertical surface of the five main points of the body - the head, blades, buttocks, caviar and heels. It is important to draw the stomach well and omit, straighten your shoulders. This position can be saved from 10 to 30 minutes daily.
2. Fix the correct position of the chair at the back, pulling the belly and reducing the shoulders back. Next, you can move away from the support, keeping the right posture. Hands moving freely.
3. Give back the perfect regular posture And sit down in Turkish. Next you need to get up and take it again, without bending your back. For a start, 5 repetitions are enough.
4. With a gymnastic stickThis exercise is suitable. The tool is located behind the back on the bends of the elbows. At the same time, the forearms should look forward. In this position you need to be about 30 minutes.

Bubnovsky gymnastics against narrowness

Such a set of exercises as the gymnastics of Dr. Bubnovsky is a whole complex, the main purpose of which is the restoration of functionality, both the spinal column and the joints of the human body.

The following exercises include the most popular:

1. Full back relaxation in the position on all fours.
2. Progres in the same position. Inhale - deflection, exhale - bending. A total of 20 times required.
3. Stretching. The initial position with the focus on the palms and knees, the hands are bent in the elbows. The body falls on the floor on the exhale when the hands bending. Next, on inhale, the hands are slowly straightened while the pelvis is approaching heels.
4. Lifting the pelvis from the position lying, hands along the body.
5. Crawling on all fours with a large amplitude of movements.
6. Walking on the buttocks.
7. Pressing from the floor in the classic version or from the knees.

When performing pushups from the knees, as and when performing this exercise in a classic style, you need to smoothly keep your back.

Important to remember! Exercises for the medical complex should be chosen depending on the specific problems of a person.

Improving yoga saving from narrowness

A simple and effective method against the slope is yoga. Such exercises effectively reveal the chest, contribute to the formation and maintenance of proper posture.

Within such training, deep and even breathing is necessary. Classes begin with stretching. A person is located on the rug, stretching his fingers on the legs to the sides. Next feet are lowered to the floor.

Many of the common exercises from the shortness of yoga at home helps strengthen the muscles responsible for the other area of \u200b\u200bthe back.

For the improvement of the body as a whole, there are many Asan.

Ardha Bhudzhangasana

Initially, a person falls on the floor face down. With the support on the elbow it is necessary to raise the housing, connecting the forearm as possible.

Head as far as possible throws back. At the same time, the edges of the ribs, and together with them and the stomach, from the floor they do not come off. Exercise is well relaxing back and relieves fatigue.

Shabhasana

The initial position is the same, the torso is completely relaxed. Hands along the body. At first, the top half of the body is slowly raised, the position is held for a few seconds.

After that, the legs rose. Moreover stress in the stomach should not be. As soon as explicit fatigue appears, the exercise stops.

Lack is a serious problem.So she should be given due attention. Everyone can fight it at home, and very successful, if there is a desire and proper perseverance.

In case of doubt you need to contact a specialistwhich will help you choose the optimal complex for a particular case, and if necessary, add it to massage and other procedures.

Useful video clips on exercises from shortness at home

A complex of effective exercises from narrowness that will help to form the right posture:

The consequences of impaired posture and effective exercises from the slope at home:

Simple but effective exercises for the spine and correct posture:

In order for the person to look beautiful and felt sure, it is necessary that they are beautiful not only "and the face, and clothes, a soul, and thoughts", but also posture. The stuff or curvature of the spine can cross all external data, no matter how beautiful they are. In addition, the slope accelerates the development of dystrophic changes in the spine. Therefore, exercises from narrowness are important not only for posture, but also for the health of the entire musculoskeletal system.

Gymnastics from narrowness

The earlier the exercises are beginning to do the slope, the more hope that they will be effective. After all, as you know, a person finish its formation at the age of about seven years. This means that children will straighten unwanted curvature significantly easier than in an adult.

Today there are many complexes that contain exercises to correct the shortness of the children. Some of them can be used for adults. Gymnastics from children's slope must be under the control of a specialist.

Look, for example, how to eliminate the stuff in children with the help of simulators and ordinary exercises in children in the center.

Video exercises for fixing shortness in children:

In general, the adjustment of the posture of an adult is conducted from two directions:

• with special proofreaders (corsets and collars)
• by performing special exercise

The causes of the occurrence of narrowness

Most often, the stuff causes the causes of behavioral nature:

• prolonged incorrect postures and uneven distribution of physical activity (this is especially observed in children during the performance of lessons and with the incorrect wearing schoolstone)
• distribution with large physical exertion or forced long position sitting, resulting in overwhelming and tired (such is typically typical of adults)

Both of these factors external, and the backs of the back caused by them is called acquired, caused by external reasons. To combat her exercise against narrowness are the main method of treatment.

In this video, you can learn more in more detail how the stuff is formed and how to determine the degree of shortness. The video also has simple exercises from the shortness.

Internal causes Although less often are a factor of shortness, but diverse:

1. Infectious diseases - osteomyelitis, bone tuberculosis
2. Disturbance of metabolism, resulting in calcium deficiency - Rahit - Frequent disease in small children, osteoporosis is observed in old age
3. of different etiology: 3 - 4 stages of scoliosis caused by the TBS dysplasia, due to the legs of different lengths
4. Congenital defects

The stones of the back caused by the above factors is called Acquired or congenital, due to internal reasons. In this case, the treatment of a defect is more complicated. Gymnastics from such a shortness is assigned in the second stage. The first is the elimination (if possible) internal causing reasons.

Exercises against shortness in children

Consider several exercises effective for eliminating triples in children. For their execution, they will need a chair, gymnastic stick, towel, cargo 0.2 - 0.5 kg. Perform them is helpful and an adult person.

1. We climb slowly on the socks, spreading your arms to the sides, raise them up, inhale. In exhalation - slowly omit. Do so up to 10 times
2. Leaning against the wall with shovels, we bring hands through my head, we will rely on the wall and be flexing in the back. In exhalation come back back
3. Become a wall at the distance of an elongated hand. Pressed from the wall, pressing her breasts
4. Standing, lowering his hands, clutch them behind her back and bring the elbows, shoulders and head back, the chest on the breath bent forward. Relax, we engage your hands, exhale
5. Standing on his knees and putting her hands behind the head, sang on the heels. Lifting with heels on the breath, we divor the hands aside and wrap forward. Exhausted, again sit down on the heels
6. Lay on the back, laying a towel under the blades, rolled into the roller thickness 2 - 3 cm. In the hands we take the goods and make alternate crawls with hands from the body
7. Stop on all fours in the arms. Alternately on the breath raise up the left and right legs, without bending them, but in exhalation - omit
8. We rely straight hands about the back of the chair, being from it at a distance of two small steps. On the breath we til down ahead, without bending the hands and legs. In exhalation - accept starting position
9. Put a gymnastic stick, holding it with both hands, through the head on the blades and take turns to the left and right, when you turn around, and when you return to the original position, exhausted

Adult exercise complex

Adults can use the following exercises from the slope:

1. Bending hands in the elbows and lifting the head of the moon on all fours around the room in the floor in a deep nice. We do about 50 such steps
2. Standing on all fours, be flexing and in the breath apply to the body forward, as if we want to crawl under the crossbar. Returning, exhaling. Perform a move 7 times
3. Lying on the back, bend your hands in the elbows. Relying on them and on the shoulders, raise on the breath and bending the thoracic department, and in exhale - omit. We repeat the exercise 10 times
4. Turn over to the stomach. Based on the elbows, raise your head back, flashed in the back. Let's go down in exhalation. Perform an exercise 7 times
5. From the same situation, putting his hands behind the head, at the breath raise the upper part of the body, and I lower it on the exhale. We repeat up to 7 times

Watch the video set of exercises against shortness and for the flexibility of the spine:

Ergonomics in the fight against narrowness

Not only the daily execution of exercises is important for the fight against the lad.

Your working or computer table and chair should be selected with your growth so that the knees are located at a right angle, the feet on the floor, and the forearms lay on the table. The dimensions of standard furniture are usually consistent with ergonomics standards and are taken from the finished tables.

In conclusion useful exercises for women. The video tells how the stuffing can spoil not only posture, but also the shape of the chest, and are given simple and accessible exercises. Take care of your posture at all: sometimes it is enough to allocate 10 minutes a day.

Video exercises from narrowness

The beauty of a person depends not only from pleasant exterior and well-chosen clothing, but also from the ability to present themselves. In this case, much depends on the correct posture, which is formed from childhood. On time the spinal curvature in the chest department, called, can be corrected using exercise. Exercises against the backs of the back can be performed at home.

Turn

Efficiency

The stuff is formed by congenital and acquired reasons. If the anomalies of the development of the spine, hereditary diseases contribute to the revitalization, the impact of physical exercises will not bring notable results.

The use of exercises to correct the shortness of children and adults is effective in the case of its acquisition on physical and psychological reasons:

1. Finding for a long time at the table in the wrong position, passing computer, mobile phones aged 6 - 7 years.
2. The uneven distribution of the load on the spine (if wearing an uncomfortable heavy sentence is not on the back, but on the shoulder).
3. Lack of physical activity (charging, training in the gym, jogging in air, sports games).
4. Insecurity, impactivity in adolescence.
5. High growth, cargo of life problems in adulthood.

Complete disposal of posture from narrowness in a short time is possible in childhood, when the natural bends of the spine are or still form, or the process at the completion stage. Adults will spend the treatment of much more forces and time.

Exercises from narrowness

Treatment of shortness effectively with an integrated approach, which includes physiotics, and manual therapy, and massage courses. These methods enhance the effect of physical exercises.

Powerful complex LFK

The LFC, during shortness, develops weakened and shortened pectoral muscles, strengthens and stretches muscle tissue supporting the ridge, neck department. The selected complex produces posture, fixes the correct position of the body.

Use exercises in the lying pose:

1. Hands pull out. Inhaling, put your hands under the head. Socks pull over. Further breathing freely, count to seven and stretch the spine, directing efforts to limbs. Exhausted, return the upper limbs to the place. All actions are repeated 6 times.
2. Bend hands in the elbow joints and direct them up. Leave your elbows and head, bring the chest, linger for 10 seconds. Go back to relax. Run 3 times.
3. Lying to do the exercise "Bike" before the appearance of fatigue.

The gymnastics from the slope includes workouts, located lying face down:

1. Put the head on the folded upper limbs. Legs stretched and connected together. Make a breath, raise the legs, pre-laying them, exhausted, go down. In the reverse order to return: inhale, raise the limbs, connect, exhale, omit to the surface. Do not stop to fatigue in the muscles of the abdomen. To relax, shove the pelvis.
2. Raise your hands and legs right away. Hold out 1 - 3 minutes. To lower my head, and press her hands, put it on the palm. Try to stretch the spine. Watch the pelle to relax.
3. The head is lowered. At the same time, raise your hand and foot diagonally, and straighten, sipping. Breathe smoothly, without delay. Back, without making sharp movements. Similarly, with opposite upper and lower limbs. Make up to 6 times.

The set of exercises from the slope includes tasks with a kistere emphasis. Tasks are repeated up to 6 times.

1. Inhaling, raise your hand up, putting it through the side, turn the head in the same direction, look at the fingers. Exhausted, come back, and do the same hand.
2. Position as in the previous exercise. Exhausted, round up the back, look rushes down. On the breath to raise the eyes up and get into the lower back. Try to perform actions with the maximum amplitude.
3. Leave to stop one hand and leg in cross. Pull the remaining limbs. Inhale and exhale one time. Come back. Change your hand and leg.
4. Inhale, bend a little hand. Slowly lower the bodies, without touching the floor, and stretch out, leaning on the upper limbs. Exhale and return back.

Yoga

Effective way to improve posture - yoga classes. Properly performed exercises (asans) strengthen, stretch the muscles of the back, chest, cervical department. The practicing yoga is drawn up the spine, the chest is revealed.

Yoga from the slope offers the following asans:

1. Tadasana - hand pose behind his back. Hands thump behind his back and pull up. The shoulders remain in place, the blades seek towards each other. The case does not lean. Breathe freely. Keep the position by counting up to 20.
2. Pose Cobra (Bhudzhangasana). To lie down the stomach down, bend a little hand, and lift the bodies. Watch your breath. The head rushes up. Remove the chest, join the blades. Do not change position before the appearance of fatigue.
3. Pose of the table (Goasana). Look at the knees and palm. The back is straightened, the head does not rise, eyes look at the floor. Breathe free only to the nose. Calculate up to 20, remaining in such a position.

From the exercises that Yoga offers, make up all sorts of complexes. If desired, patients can find suitable on physical capabilities and age. Exercises from the slope offered by Serge and Shanti are very popular. They are performed like this:

1. Stand straight. Rise on socks. Inhale, raise the limbs up. Cross fingers, progress, reduce the blades. Exhale back back. Repeat 10 times.
2. Inhales, the upper limbs to the sides, get into the lower back, looks up. Exhale, limbs to connect, stretch forward, thumbs up. Sing, rounding the back. Return back and repeat up to 10 times.
3. Hands thumbs up behind her back. Inhale, climb to socks, trip. Exhale back. Perform up to 6 times.
4. Lie face down. Hands spread to the sides. The left limb bend in the elbow, and rest in the floor. Inhaling, turn on another hand, linger for 15 seconds, breathing free, return, exhausted. Change hands.
5. Staying on the stomach, grab the bent legs behind the fingers or ankle, pull them up along with the breast, to fight the back, connect the blades. Breathing freely, linger for 30 seconds. Exhale, free my legs, pull out, relax.
6. Knees to arrange. Upper limbs in buttocks. Inhale, rumbles the lower back, tilting the head back, bring the blades. Exhalation, relaxation. To get through again.
7. Lie face to the floor. Sigh. Upper limbs arise, and up, reduce the blades. Watch your shoulders so as not to rise. Measure for 30 seconds. Exhale, relax.
8. Stand up four points of support. Inhale, progress, and go out in a dog's pose muzzle down. Exhale, sit on the hind limbs, stretch forward. Repeat up to 15 times.
9. Relax. To lie on the roll from the rug or blank so that on it the upper part along with the head. Hands to the side.

Simple charging

You can use simple, but effective exercises to correct the posture. They will help strengthen the muscles of the top of the body. Charging from the slope will not take much time. But efficiency will come only from daily use of at least 2 - 3 months.

The complex consists of the following exercises performed by standing:

1. Arrive hands and legs. Make 7 - 8 circular movements with upper limbs.
2. Upper limbs omit. Raise alternate shoulders of 7 - 8 times.
3. Hands lie on the waist. Lower limbs arrange. Having a sharp movement to raise the adapter, omit slowly 7 - 8 times.
4. Bend your hands and thread them behind your back: one goes from top to bottom, the other bottom is up. Return, change the position of the hands. Repeat 7 - 8 times.
5. Catch the fingers of the hands behind the back. Start forward, rushing in the thoracic department, raising the limbs up. Run 7 - 8 times.

The set of exercises for posture from the slope includes a rack at the wall without a plinth. The body should touch the surface with the back of the head, back in the blades, buttocks, the middle of the legs (eggs) and heels. It is necessary to stand, keeping the position, starting from 2 to 3 minutes. Each day to increase the time, bringing it to half an hour.

Output

Incorrect posture is like a bad habit. Get rid of it difficult, but perhaps. You need to choose accessible exercises and start training. Only daily work and self-control over the provision of the body will lead to a positive result.