Posture Corrections: Strategy
Spinal curvature and poor posture are not just a visual problem. A hunchback can cause health problems, and flat feet can make it impossible to walk without pain. However, the posture cannot be corrected in a few minutes - you need to do it all the time. Fitseven has already published a set of home exercises to improve posture and straighten the spine.
One exercise is enough to return the back to a straight position - however, it is difficult to teach the body to accept and maintain this position automatically. Correcting the posture will require a complete restructuring of the entire body - the body must again learn to hold the body and its muscles correctly.
Modern understanding of posture anatomy
Modern anatomy sees the human body as one big muscle with different subdivisions, rather than just a set of bones to which independent muscles attach. In fact, the muscles are inseparable from the bones - they are woven into each other with the help of special connective tissue.
This connective tissue, called myofascia, covers and binds with multiple layers of several adjacent muscle groups at once. That is why it is possible to separate muscles from bones exclusively with the surgeon's scalpel - in a living person they are always tightly connected.
Correction of posture always begins with the search for excessively tightened or stretched muscles, as well as weak myofascia. However, if a specialist only needs one look at you to understand what kind of posture problems you have, then diagnosing the problems yourself is extremely difficult.
An easy way to determine your posture is to lean against the wall. The feet should be approximately 15 cm from the wall, and the back of the head, shoulder blades and buttocks should easily touch this wall. In the ideal case, a gap of 5 cm from the wall should remain for the neck and lower back.
How to fix your posture?
The first thing that begins with the correction of posture is the exclusion from the routine of posture-degrading habits. If you are hunched over, then probably the reason is that the computer screen is too low at work and the smartphone is used regularly, which makes you look down.
It is also important to sleep in the correct position on a quality mattress with cushioning and not use a pillow that is too high. An overly hard bed (just as it is too soft) harms the health of the spine, and a high pillow can easily cause pain in the neck, leading it too forward.
Posture Correction Methods
It is important to understand that correcting poor posture is not just working with muscles. Muscles are very elastic and easily amenable to correction by strength exercises. Unlike myofascia, for the change of structure of which weeks of regular performance of static exercises are necessary.
The best solution for correcting your posture is to work with a personal trainer or physiotherapist who can assess your situation and create a training program that combines both strength and static exercises to straighten your back and improve your posture.
Below are three basic exercises that can help correct the most common problems with posture. However, it must be understood that universal exercises to correct posture simply do not exist - each person needs exercises based on his specific situation.
1. Exercise to strengthen the pelvic muscles
One of the main disorders of posture in people working in sedentary work in the office is the forward inclination of the pelvis , creating excessive deflection in the lower back and provoking unpleasant pains. To correct this problem, hyperextension and exercises consisting in lifting the pelvis lying down will help.
2. Exercise to adjust the position of the blades
During the exercise, make sure that the shoulder blades are brought together, while pointing them down and slightly pushing the chest forward. Also, when squats down, keep the muscles of the body and abs in light tension . Use dumbbells to make it harder to complete.
3. The Flying Superman
This exercise is intended to strengthen the muscles of the lower back, shoulder girdle and stretching the pectoral muscles. Perform it at the end of the strength training in static mode - fix the body in the upper one for 15-30 seconds, go down for 30 seconds, repeat 4-5 times.
Correcting and improving your posture requires not just doing certain exercises, but reviewing your daily routine. In addition, it is preferable to work with a trainer or physiotherapist - it is extremely difficult to treat spinal curvature on your own and at home.