Under the correct posture is understood as the ability of a person to keep your body in a straight position with ease, without straining your muscles. Each one of us is worth the and you feel in a certain position, the approval occurs by habit. Then, in the direct measurement, physiological is of this provision, and determines the degree of "correction" of the posture.
The main formation of posture occurs in childhood, but this does not mean that the adult is not able to correct your posture, get rid of his violations and to achieve the correct position of the body. In addition, "spoil" the position can be and in adulthood: for example, in a sedentary job and the small mobile style of life. The curvature of the spine can lead to painful sensations and diseases, and are also the cause of the deterioration of the appearance of an individual.
Causes and consequences of the incorrect posture
In the normal state of the spine has curves physiological of the lumbar and dorsal spine departments. However, these curves may be violated, reinforced, smoothed.
Among the main causes of these problems are the following:
- generic of the injury;
- the fourth of the desks and too heavy backpacks in the period of study in the school;
- the fall in early childhood, led to obtaining small value of the injuries;
- incorrect way of walking and posture in childhood, that are not controlled and will not remedy the parents/teachers;
- low physical activity has become the cause of weakening of the muscular corset;
- long shelf-life incorrect posture (most often in the performance of his work);
- the downside to this, the successful picked up the clothes and shoes of driving you take a wrong position of the body;
- cancer, infectious diseases and other diseases that affect the condition of the spine;
- a variety of injuries.
The consequences of incorrect posture can be divided into several types:
- Scoliosis – lateral curvature of the vertebral column, fixed in the frontal plane.
- Kyphosis – curvature of the spine in the division back in the sagittal plane.
- Lordosis – curvature of the spine in the lumbar region forward in the sagittal plane.
As already pointed out, posture problems often have their roots in childhood. And not the last role is played in this school backpacks, which are forced to carry every day. Doctors have discovered that, for the use of the portfolio has not influenced the condition of the spine of the child, its weight should be no more than 10-15% of the weight of the child.
In addition, the violations of posture often cause specific diseases that lead to limitation of mobility, painful sensations and even functional failure of the entire locomotor system. It is an osteochondrosis, osteoarthrosis, as well as between the vertebrate hernias.
If to speak about the aesthetics of the consequences of incorrect posture can be observed slouching silhouette, concave in the inside of the chest convex, and because the most visually surround the belly, in addition to many other unpleasant changes in the external appearance of the person.
What should be the correct posture
Verify the correct you posture, simply. You hit the wall behind him, and note the position of the heels, calves, buttocks, leaves, and the nape of the neck. All of these parts of the body at the same time you must be in contact with the wall, and you should not apply any efforts, tensing the muscles in order to achieve this effect. In the opposite case, it can be said that is the violation of posture.
Another simple test – ask someone to do your photo of the back. Then, on the photo pass direct traits in three lines: the ankles, the pelvis and shoulders. These three traits must be parallel to each other, otherwise, you can talk about one of the curves.
The main reasons for the proper, physiologically correct posture are the following:
- Taut, flat belly. Of course, the appearance of the abdomen depends on the complexion of the person, however, that the correct posture always makes us visually more thin in this area.
- A small lump in the breast. It's not worth doing the "chest of the wheel" or, on the contrary, the leveling of the back, as if she is nailed to a board. The correct posture certainly includes small natural curves of the spine.
- The vertical position of the head.
- Assigned back and a little put down of the shoulders. It is not worth reducing spatula or too to raise the shoulders, since that is, again, natural for our spine.
- A small twist of the legs at the knees, easy, "fly" through the ride.
The use of the correct posture
- to improve the functioning of many internal organs and systems and, as a consequence, improve the general welfare;
- removing the discomfort, pain in the upper part of the body (back, shoulders, neck);
- the prevention of the scoliosis, osteoporosis and other diseases that make a person unattractive, and undermines the health;
- exclusion of the education so-called "beer belly", which is not insured even the people of easy size;
- improves mental activity, the ability of concentration;
- increased self-esteem, the formation of a healthy self-confidence, which is so necessary for the achievement of its objectives.
A great enemy of the correct stance is that of the high-heeled shoes. To walk in such footwear, inevitably, leads to the change of the inclination of the body, which leads to the alteration of the posture and even the appearance of systematic pain in the lower back. And the representatives of the beautiful sex, regularly, with high heels, with the time they may not win the hernia of the intervertebral discs.
Simple exercises to maintain posture
As already pointed out, a bad posture is not that of the sentence, even for an adult. You can completely adjust, and with its own forces, with the use of simple exercises. They are ideal for people that have the deviation of the correct position of the spine, still have not developed into serious chronic diseases such as scoliosis. Otherwise, improve posture it is also possible, but in the context of the therapeutic complex.
The initial position for the first group of exercises – the same that the verification of the correctness of the posture. Hit it to the wall so that your heels, calves, buttocks, scapulae and the head at the same time, the played (for the person with disorders of posture maintain this position requires a muscular effort).
Having taken this position, follow these steps:
- Just hold the posture for three to five minutes.
- Keeping all the points of contact of your body with your back, alternately lift your legs, bending your knees. Perform this exercise 10 times for each leg.
- Tail turn to the right and to the left (10 times on each side, being careful not to break the contact of the heels, calves, buttocks, leaves, and the nape of the neck with the wall.
- Flexing next to the wall, keeping all the above points of contact of the body with the wall. In other words, as a "scrolling" down the wall, and then, in a way similar to climbing. 10 repetitions of the exercises will be sufficient.
A good way to correct your posture is swimming. When a person is in the water, the gravitational loads on the spine are greatly reduced. This strengthens muscular frame of the spine, improves the tonicity of the muscles near the vertebra, as well as the muscles of the back and on the chest. All this has a positive effect on posture.
If you are seriously intended to achieve substantial improvement of the posture, there will be more practice the muscle strengthening of the skeleton.
For this reason they are ideal for the following exercises:
- pushups normal soil;
- the pose at "the bar" in the course of 30 to 60 seconds ("sheet" refers to keeping the body in a straight position, balancing only on the socks and the forearm);
- the exercise of the "barque" (simultaneously raise both arms and both legs from the position of lying face down);
- the retention of the dumbbell in the issues raised and to direct their hands to the height of the shoulders (the exercise is done in the sitting position, keeping the dumbbell should be 5-7 seconds on a climb).