A series of exercises for restoring the upright position of the body

The man with the back straight, it attracts admiring glances in any company. Exercises for posture will help anyone who wishes to do the same. Courses do not require a great financial cost and tedious work. The secret of good posture lies solely in your desire to achieve perfection.


The wrong posture may be due to hereditary diseases or injuries of the spine. But most often causes of pathology lie in the wrong position of the backrest during work, sitting lifestyle and lack of physical activity. At risk are the students, the students, office employees, and workers of mental labour, seamstresses, professional drivers.

The advantages of proper posture and how to control the

The benefits of proper posture is obvious. Straight line of the back, neck and shoulder, excellent appearance aesthetically. He speaks not only for the physical health of the individual, but also for the discipline, the ability to work over himself, to respect himself and others. Companion flat posture is a royal gait. The perfect spin gives you confidence and brings additional competitive advantages.

Искривленная back and when it hangs, the abdomen either for laziness, or complete indifference to the environment. This is not only ugly it looks, but also dangerous for the health. Even a slight curvature of the spine can cause:

  • dangerous патологиям of internal organs?
  • disorder of breathing?
  • slow down the flow of blood in the extremities?
  • hypoxia of the tissues of the brain?
  • melt nerve endings.

The correct posture is characterized by the correct position of the body in a vertical plane. The shoulders are at the same level with the height, slightly developed and is omitted. The chest and back can bit to protrude forward. The man can without any problems to straighten your knees, don't test with this annoyance. When intelligence together should be completely straight and the knees, heels and thighs — they come in contact with one another.

To check the correct posture of the body there is a very simple method. You will need to lean against the wall and fully straighten. Of the foot you will need to bring together, arms down along the body. The head and pressed to the back surface, look forward.

Someone from your family will have to put my hand between the wall and низом back. If phoenix passes freely, that is, the posture is correct. In the opposite case there is curvature of the spine. Relax the abdominal muscles disposed of back in the back, not allowing it to straighten it.

Lessons for beginners

Correcting posture begins with the execution of the most simple exercises. First, you need to learn how to correctly sit with your back straight. The charging can be done straight in front of a computer, make it a habit:

  1. We're entering straight, shoulder blades brought together, chin tilted towards your chest. This condition should hold for at least 30 seconds.
  2. With your back straight make movements with the hands, as when swimming crawl.
  3. Tilt forward, hugging the ankle hands.

To fix the wrong position of the spine proper exercise with the materials at hand objects. One of them is carried out with the help of many books. Need to put them on his head, and to pass on the opposite wall. The books must not fall. To complicate the exercise, it may sound like the stairs.

The correct posture trains, if you carry with the hands behind the back of the various objects. So grow well on the leash and lumbar joints. Initially, the transmission is done with the left hand over the right shoulder, then the face changes. Such a movement would have to repeat 15-20 times.


Another exercise is done standing. Stand as far to the right, stretching the top up. Feet together, hands are along the body. During inhalation, straighten up the string, and on an exhale tilt, making it around the middle. We do focus on breathing. Repeat 10 to 15 times.


Prevention of diseases of the back and the restoration of the correct position of the spine in the early stages of scoliosis effectively carried out with the help of yoga. The followers of this teaching claim that the man is young and healthy, up to bend the spine.

Let's look at 3 most appropriate asanas for the relaxation of the muscles of the back and pain relief:

  1. "Cat". Simple and very useful exercise. For proper alignment asanas it is recommended to study the picture. The initial position of the body — on all fours. When the inhalation is deep deformation, and on the exhale rotate around. Do this daily for 15-20 times.
  2. Lie face down, knee to attract his chin, the other leg stretched toe of the foot to the back. The forehead and the palm of your hand упираются on the floor. The exercise is repeated several times on each side.
  3. Sitting in your lap, raise your hands. Buttocks and down on the heels and your hands, pull forward, sliding over the floor. In this position you will need to relax for a few tens of seconds.

It is ideal for the correction of the posture of the body the next:

  1. Lie on your back and pull your knees towards the chest with the hands. To push hip in the abdomen and exhale with force. To fully relax, listening to the breathing.
  2. Starting position — lying on your back, your feet on the width of the hips. On the exhale, slowly put your hands behind your head and resting on his shoulders, to lift the pelvis and hips as high as possible.
  3. On the exhale lower thigh, and again to get the legs towards the chest. Fully exhale air.
  4. During inhalation the hands go back, and legs should be at a right angle. Выдохнув, and again to get the knees towards your chest.

Charging well it exercises the vertebral column through the relaxation shoulder girdle. Exercises for beautiful posture performed by 8 times.

To relieve back pain and remove connectors will help is:

  1. Initial position — lying on abdomen, arms and both hands are in front of you. The left leg is bent at the knee, the eponymous hand to catch you from behind leg.
  2. Прогнувшись behind your back, while at the same time pull the leg. I do your left hand forward. Keep this position 6 cycles of breath and, then, repeat the exercise from the other side.
  3. The hands embrace the back of the ankle and on both feet. Ripping from the floor to chest and minimize with shoulder, bend as strong as possible. Slightly swing back and forth to the rhythm of the breath. We stand for 8 breaths-breaths. Then, double-repeating асану.
  4. Lying on his back, pushing the knees and hips towards your chest. To go from side to side, lifting clamps muscles. Hug the right knee with the right hand while the left hand with the left. Slowly relax, 3 times clockwise and the same in the opposite direction.

Japanese method

Very interesting method for the correction of posture in adults developed by the japanese doctor Fukutsuji. It is based on the return of the spine in the anatomically correct position. Japanese expert claims that the acquisition of the upright position of the body it only takes 5 minutes a day. The exercise is done with a roll of towels.

As a result, daily activities man can learn to keep your back straight, as it sits, as well as during movement. The spine is straightened, gait gains confidence. In addition, greatly facilitated breathing, improves sleep, is balanced by a soul.


The technique Fukutsuji provides for the execution of the following actions:

  • to sit on the mat, aligning your feet and lower back?
  • lie on your back, placing the pillow just at the level of navel?
  • the legs extend about 25 cm, with thumbs to come in contact with each other, and a discharge in your hand?
  • the hands move to the back of the head with the palms downwards, so as to come in contact with the little fingers?
  • to be in this position for 5 minutes.

With the appearance of pain during lessons will need to be cut, and then gradually increase.

Exercises with the stick

The exercise is ideal for everyone, but is especially popular among women. Classes with projectiles lead to tone the muscles of the back, remove the clamps, and alignment of posture. You will need to start with small loads, gradually increasing them.

For the lesson I used the stick a length of 120 cm, this dimension allows it to perform the exercises in all positions: sitting, standing and lying. Each movement is repeated with 10-20 times, depending on the level of education of an individual.

Here are the most popular exercises:

  1. From the position standing, hands stretch, holding the projectile wide хватом. The wand moves in different directions, until the twisting of the limbs.
  2. Holding the shell vertically, through him, perform battle with your foot.
  3. Maintaining balance on one leg. Stick with what is on the other. Posture is maintained for a few seconds, and the legs change.
  4. Jumps on one leg through the shell, placed parallel to the floor.
  5. Starting position — in the arms. The stick up with both hands and draw that circle. Movements are carried out only trunk.
  6. Standing and holding a stick in the head are tilted forward. Another option is the exercise — with missiles, do it behind his back.
  7. With a focus on the stick on the elongated arms are rocked up and down.
  8. Lie on your back and keep the projectile in front of the elongated arms. The legs bend and pass under the stick.

Not all exercises will perform immediately. Therefore, you have to learn gradually, moving from the simple to the complex.

Exercises on the line

The projectile is able to bring great benefit to the formation of a beautiful posture. Today horizontal line in each park, in many backyards, and everyone can create at home. Usually such activities are dependent on men, but core exercises will be very helpful to the girls.

The main exercise for the back is a usual witz of the transom. With the help of these exercises, posture lines, and the load on the spine is reduced. Preferably union for 1 minute several times a day as much as possible the relaxation of the muscles. So intervertebral discs make sure they snap into place.

In the event that required the exercise may complicate things, раскачивая legs and torso. Another option — to mimic walking, making the appropriate movements and lower extremities. When остеохондрозе recommended union cross-legged down. But in this case, before class, you should consult your doctor.

For the strengthening of the muscle corset and form a straight back, it is recommended to do pull-ups. It is important to perform the move smoothly, synchronizing the breath. Хват will need to be strong, thumb on the edge. Elbows is desirable to keep alongside one another.

So, everyone can get yourself exercises depending on the level of education and their own taste. However, before the start of the course you will have to get acquainted with the list of contraindications and consult your doctor.