Posture of a person can say a lot about his nature. It also displays the work of muscles and joints. In this article you will find answers to all questions about problems with posture and how to fix them and how to get rid of stoop at home using a set of exercises.
Imagine standing in front of you a strong, confident and influential person. What does his body position look like? Without a doubt, he stands stretched out in full growth with his chest extended and his head held high. Such a person looks like he is ready to turn mountains.
Your appearance and how you feel is directly related to your posture. Nevertheless, knowing its incredible importance, many of us do practically nothing to correct the stoop. Our lives go through hunched backs, imbalances in the hips and put up with pain believing that this is normal.
Age stoop and life with a curved posture can be a dangerous thing. Imbalance in the muscles and ligaments arising due to improper body position can provoke the appearance of various kinds of problems:
- Chronic pain in the back, neck and shoulders;
- Injuries to the feet, knees, hips and back;
- Muscle weakness and atrophy;
- Labored breathing;
- Digestive disorders;
- Pinched and squeezed nerve;
- Sciatica (sciatic neuralgia);
- Carpal tunnel wrist syndrome.
But let's figure out how to get rid of the stoop in adulthood and begin to fix it without delaying! Understanding what a truly correct posture looks like, you can identify abnormalities in your own and determine the corrective exercises that will work best for you. With the correct position of the body and direct posture, your muscles will become stronger and work more efficiently, you can avoid the occurrence of pain and injury, improve well-being and appearance.
Body position correction
To deal with the problem, you first need to identify the cause of its occurrence. Most of the curvature of the posture occurs due to an imbalance in the muscles that work to hold the joint in place. In general terms, one muscle group is too tight, and the other group is too relaxed or weak.
For example, for those who often have a stooped back, because the pectoral muscles are strained, which pull the shoulders forward and turn them toward the center of the body. Add to this a weak back, and here is the very imbalance leading the shoulders away from their ideal position. When this imbalance occurs, overactive muscles try to compensate for the weakly active, which causes tension, feelings of fatigue and discomfort.
The easiest and most effective way to not slouch, correct the imbalance and live with a flat back to old age - to stretch overactive muscles and strengthen inactive ones.
Basic assessment and self-diagnosis
Perhaps you did not pay much attention to your posture and can not even imagine how much it can be bent. If in doubt, do you need a posture correction, first do this check:
Dress in tight clothes so you can fully consider the position of your body. Stand barefoot, evenly, but so that it is comfortable, do not try to force yourself to take the ideal position in your opinion. To make the assessment honest, take a little step on the spot with your eyes closed. This will allow the feet to take their usual position. Stop and freeze in place. Let someone take a picture of you from the front, from the side and from the back.
This is exactly what a properly aligned body position looks like:
Notice that in these photos the joints are on top of each other. Ears are located above the shoulder joints, ribs above the hips, and hips above the heels. The pelvis and spine are in a neutral position. If the position of your body is similar to that described, then everything is fine with you!
Baseline Postural Deviation Assessment
Back, shoulders, hips and head
If your body does not look even, you may have one or more of the following postural deviations. We will figure out how to determine these deviations and with what strengthening exercises and stretching you can fix them.
Deviation 1: Slouching back and leaning back
The hips are squeezed forward and extend beyond the front line of the ribs.
Overactive muscles: the posterior surface of the thigh, the muscle straightening the spine, the large and middle buttocks, the square muscle of the lower back (buttocks, back surface of the thigh and lower back).
Exercises for stretching muscles: stretching runners, Exercise “The best stretching in the world”, stretching the gluteus muscles in a sitting position, twisting lying down, stretching the hamstrings, independent myofascial release of the hamstrings (massage roller).
Inactive muscles: iliopsoas, rectus femoris (hip flexors and lower abs) and external oblique muscle.
Strengthening exercises: twisting “Cocoon”, folding on a fitball, lifting legs in the hanger, “scissors”.
Deviation 2: Lower Cross Syndrome
Excessive lower back deflection, pelvis tilted forward
Overactive muscles: the iliopsoas and the muscle straightening the spine (hip flexors and lower back).
Exercises for muscle stretching: a lunge with a knee on the floor, a “pyramid” on the fitball, quadriceps stretching, independent myofascial release of the quadriceps, pulling the knees to the chest while lying down.
Inactive muscles: abdominals and gluteus maximus.
Strengthening exercises: gluteal bridge, gluteal bridge on one leg, gluteal bridge on fitball, twisting with legs raised, pulling up in the "frog" from a prone position.
Deviation 3: Rounded shoulders
Shoulders go beyond the ear line.
Overactive muscles: pectoralis major and minor.
Exercises for stretching muscles: stretching the front delta, retracting the elbows back, stretching the deltas while sitting on a chair, stretching the pectoral muscles on the fitball, dynamic stretching of the pectoral muscles.
Inactive muscles: rotational cuff of the shoulder, the lower part of the trapezius muscle, the front dentate muscle (the muscles of the back around the shoulder blades and hind deltas).
Strengthening exercises: traction on the low block, traction for the rear deltas, pulling the arms back with tape, external rotation of the shoulder.
Deviation 4: Head extended forward
Ears go forward over shoulder line.
Overactive muscles: the muscle that raises the shoulder blade (the muscles on the back of the neck that tilt the head back), the extensors of the neck, the upper part of the trapezius muscle.
Exercises for muscle extension: self-myofascial release of the neck, chin to the chest, stretching the sternocleidomastoid muscle (take your arms as far back as you can with your palms up, turn your head to the side).
Inactive muscles: flexors of the neck (muscles in the front of the neck that tilt the head forward).
Strengthening exercises: isometric exercises for the front of the neck.
Deviation 5: Upper Cross Syndrome
Curved shoulders with excessive curve
Overactive muscles: trapezius, scapula muscle, pectoralis major and minor muscle, extensors of the neck (back of the neck, trapezium, upper back and rib cage).
Exercises for muscle stretching: dynamic stretching of the pectoral muscles, self-myofascial release of the neck, chin to the chest, stretching of the front delta, drawing the elbows back, stretching the pectoral muscles on the fitball, stretching the deltas while sitting on a chair.
Inactive muscles: rotational cuff of the shoulder, lower part of the trapezius muscle, rhomboid, anterior dentate muscle and deep extensors of the neck (back muscles around the shoulder blades of the back of the deltas and the front of the neck).
Strengthening exercises: isometric exercises for the front of the neck, traction on the low block, pulling the arms back with tape, external rotation of the shoulder, traction for the back deltas.
Deviation 6: Head tilt
The head is inclined to one of the shoulders; may be accompanied by a turn in this direction
Overactive muscles: the sternocleidomastoid muscle of the same name, inclined to the center (the sternocleidomastoid muscle stretches from the ear to the clavicle, is responsible for tilting the chin down, moving the ear to the shoulder and turning the head).
Exercises for muscle extension: self-myofascial release of the neck, stretching the sternocleidomastoid muscle, lateral stretching of the neck.
Poor muscle: sternocleidomastoid muscle on the other side of the neck inclined from the center line.
Strengthening exercises: daily movements (for example, chew, carry something, pull, or lift, use a mobile phone) evenly load both sides, isometric side exercises for the neck.
Deviation 7: uneven shoulders
One shoulder above the other
Overactive muscles: the trapezius muscle (the muscle stretches from the back of the neck to the shoulder girdle) on the raised side.
Exercises for muscle extension: lateral neck extension, self-myofascial neck release.
Inactive muscles: the anterior dentate muscle (the muscle goes from the top of the ribs to the shoulder blades, passing under the pectoral muscle) on the raised side.
What exercises to do when one shoulder is higher than the other: carry out daily movements (for example, carry something, pull, or lift, use a mobile phone, chew food) evenly loading both sides; traction with one hand in the upper block.
Deviation 8: Hip Skew
One of the hips is taller than the other, which may give the impression of a difference in leg length
Overactive muscles: the muscle that straightens the spine and the square muscle of the lower back on the raised side (the muscles along the waist and outer thigh, lower back and thigh), the internal and external oblique muscles of the abdomen, the abducting muscles of the thigh. Many other tissues in the knee, ankle, shoulder girdle, neck and lower back can also be hyperactive.
Exercises for stretching muscles: stretching the muscles of the ileo-tibial tract, independent myofascial release of the muscles of the ileo-tibial tract, stretching for runners, Exercise "The best stretching in the world", stretching the buttocks in a sitting position, twisting lying, independent myofascial release of the piriformis, for dancers.
Inactive muscles: depending on the situation
Strengthening exercises: Refrain from exercises where there is a large shock load on the legs and many repetitive exercises (running, plyometric training, etc.) until the pelvis aligns. This will reduce the risk of secondary damage to the ankles, knees, hips and lower back.
Basic postural curvature analysis: feet and ankles
Feet and Ankles
Like the shoulders, hips and back, the feet and ankles also have their correct position. With the correct setting, the feet and ankles should be directed forward, and not inward or outward.
Here are a few common postural deviations in the feet and ankles. If you find yourself in one or even several of the listed violations, try stretching exercises and strengthening exercises to alleviate the problem.
Deviation 9: Feet turned inward
Socks turned to a line through the center of the body
Overactive muscles: Tension of the broad fascia of the thigh (external muscle of the thigh).
Exercises for stretching muscles: stretching the muscles of the ileo-tibial tract, self-myofascial release of the muscles of the ileo-tibial tract.
Inactive muscles: Major and minor gluteal muscles.
Strengthening exercises: gluteal bridge with a fitness tape on the hips, side penetration with a fitness tape, squats with a fitness tape on the hips.
Deviation 10: One or both feet turned outward
Socks deployed from the center line of the body
Overactive muscles: Piriformis muscle and other deep external rotator muscles (muscles located very deep in the thigh connecting the femur to the sacrum).
Exercises for stretching muscles: stretching the buttocks in a sitting position, twisting lying, self-myofascial release of the piriformis muscle, stretching the muscles of the ileo-tibial tract, independent myofascial release of the muscles of the ileo-tibial tract, stretching for dancers.
Inactive muscles: hip flexors and oblique muscles.
Strengthening exercises: “Cocoon”, folding on a fitball, lifting legs in the hang.
Now, knowing what it is necessary to pay attention to, it is time to analyze the position of your body. If you have identified any of these deviations in your photographs, use stretch marks and strengthening exercises to correct them.
If necessary, incorporate muscle strengthening exercises into your workouts. For example, if you have an upper cross syndrome, use traction and shoulder abduction as a strengthening exercise on the day of your back workout. We offer to complete 3 circles of 8-12 repetitions.
At the end of your workout, do some static stretching exercises. Exercise so that the muscles have a slight tension, but not painful. Hold each position for 15-30 seconds and do 3-5 repetitions.
Stick to these recommendations and soon notice great results: your well-being and appearance will improve, and you will be able to lift heavier weights!
6 exercises to correct posture
Do you know that for every 2.5 cm on which your head goes forward in your posture, your neck and upper back muscles are paying for an additional load of 4.5 kg?
For example, the weight of a person’s head is 5.4 kg, and it extends only 7.5 cm forward beyond the shoulder line, resulting in a pressure of 19 kg on the neck and upper back. This is almost the same as putting 3 watermelons on your back and neck.
Neglecting the position of your body, you invite chronic pain into your body and back. The rounded position of the lower back during prolonged sitting in front of the computer, long standing bent over, uncomfortable body position while you sleep and improper lifting of weights can lead to exhausting pains.
Try yoga exercises to improve your posture to get rid of your stoop.
Maintaining a natural lumbar curve in the lower back is necessary to prevent lower back pain associated with body position. This natural curve acts as a cushioning element, distributing weight over the entire length of the spine. Alignment of postural distortion can help get rid of back pain.
The main way to solve the problem for those who sit all day is to just get up! If you regularly get out of a sitting position and take these 6 quick and easy restorative exercises against stoop during breaks, you will be able to wean your muscles into the beloved pose of a hunched caveman.
1. Chin pressure
This exercise can help get rid of the posture with the head extended forward due to the strengthening of the cervical muscles.
This exercise can be performed both standing and sitting. Turn your shoulders back and down first. Direct your gaze in a straight line in front of you, place two fingers on the chin, gently squeeze it and move your head back (see figure). Stay in this position for 3-5 seconds, then relax. Repeat 10 times.
Tip: The stronger you can make the second chin, the better the result. Sitting in the car in the parking lot, you can try to do this exercise by pressing the back of the head against the head restraint and staying in this position for 3-5 seconds. Do 15-20 reps.
2. Raises hands near the wall
Press your back against the wall, the distance between the feet is approximately 10 cm. Keep a slight bend in the knees. The back, buttocks and head must be pressed against the wall. Raise your elbows bent at the elbows so that the shoulders are parallel to the floor, the shoulder blades are pressed against each other, forming the letter “W” (see figure). Freeze in this position for 3 seconds.
After that, raising your hands up, straighten your elbows, so that you get "Y". Make sure your shoulders are not pressed to your ears. Do 10 repetitions, starting with the letter “W”, lingering in it for 3 seconds and then raising your hands to “Y”. Perform 2-3 approaches.
3. Stretching in the doorway
This exercise helps to relax tense chest muscles.
Stand in the doorway and extend your arm to parallel with the floor, bend your elbow so that the fingers of this hand are pointing toward the ceiling. Place your hand on the door jamb.
Slowly bend to your outstretched arm and hold it against the door slope for 7-10 seconds. Stop pressing and then, again press your hand to the jamb and go into a small lunge, so that the rib cage extends forward behind the doorway (see figure). Perform this stretch 2-3 times on each side.
4. Stretching the hip flexors
Stand on the right knee, fingers lie on the floor, put your left leg in front of you.
Place both palms above the left knee and push the pelvis forward until you feel good stretching in the hip flexors.
Tighten the press and slightly push the pelvis back, keep your chin parallel to the floor (see picture). Stay in this position for 20-30 seconds. and switch sides.
For the next 2 exercises, you will need an elastic band or an expander:
5. X-shaped traction of rubber
This exercise helps to strengthen the muscles of the upper back, especially the rhomboid muscles located between the shoulder blades.
Stretch your legs forward while sitting on the floor. Fix the middle of the elastic tape on the feet and cross the ends of the tape to form an “X”.
Take the ends of the tape and spread your arms in front of you.
Pull the ends of the tape to the hips, bending your elbows so that they are pointing back (see figure). Hold and slowly return to starting position. Perform three circles of 8-12 repetitions.
6. V-shaped thrust
According to a study conducted in 2013 by the Scandinavian Society of Clinical Physiology and Nuclear Medicine (SSCPNM), this simple recovery exercise with tape regularly performed 2 minutes 5 days a week significantly reduces neck and shoulder pain and improves posture.
In a standing position, bring one leg slightly forward to the other. Grasp the handles or the ends of the tape (expander) and raise your hands up slightly moving them away from the body, about 30 °.
Keep your elbows slightly bent. Having reached the shoulder line, stop, linger and return to the starting position.
Make sure the shoulder blades remain pointing down and the back is straight. Perform this exercise 5 times a week for 2 minutes. in a day.
6 exercises to straighten posture in adults
One of the things that most fans of gyms do not control enough: the position of the body outside the walls of the hall. You can engage in cardio and strength training, but paying attention to everyday posture is also extremely important. Joe Holder, Nike and S10 Trainer, says: “If you have pain or movement problems, checking your posture may give you an answer on what needs to be fixed and why. A close look at how someone is standing, from the feet to the neck, gives extensive information about which muscles of this person are overstrained and which are weak. ” And although your posture does not need to be perfect, improving it can reduce pain and improve your athletic performance.
Fortunately, performing certain exercises to strengthen the back and stretch the chest will help improve the situation. Below is a list of exercises for a beautiful posture, selected by Holden, that will help correct the imbalance and align the position of the body, among them there are both strengthening and stretching exercises. For example, an exercise on the rotation of the shoulder helps to get rid of the shoulders turned inward, which are accompanied by strained pectoral muscles and a weak back. (This is about you, fans of sitting at the computer and fans of writing SMS).
Align and balance your body with the following 6 exercises to straighten your posture to remove stoop of your back and make it even. This is your complete guide to becoming stronger and more magnificent.
1. Cuban bench press
Technique: Put your feet wide hips. Hold light dumbbells over your hips, starting position as with a draft in an inclination. The back should be even, hands down straight, just above the knees (A). Turn your elbows back at the expense of the muscles of the upper back, so you get a broken letter "T" (B). Turn your arms up towards your shoulders (B). Staying in this suspended position, stretch your arms forward in a straight line and to the ears (G). Return to starting position (D). This is one repetition. Follow 3 sets of 8 reps.
Technique: Lie on your stomach with outstretched arms and legs. The head in a neutral position, the gaze is directed down directly in front of you. (A). Spread your arms down to the sides, as if swimming (B). Then, put your hands back in an extended position behind your head (B). Focus on keeping your shoulders relaxed and moving away from the broadest and middle back muscles. This is one repetition. Do 3 sets of 8 reps.
3. External rotation of the shoulders
Technique: Take a dumbbell in each hand or wrap an elastic band with a light load around your hands. Palms pointing up. Bend your elbows and hold them against the body (A). Move your palms away from the body until your arms are almost completely turned outward. You should feel warmth in the muscles of the back and shoulders (B). Slowly return both hands back (B). Follow 3 sets of 10 reps.
4. Sedentary T-backs
Technique: Sit on a chair or bench, place your hands behind your neck, elbows close together (A). Raise your chest and elbows towards the ceiling, moving at the expense of the muscles of your upper back. Try not to arch your lower back (B). This is one replay. Follow 3 sets of 8-12 reps.
5. Farmer's walk
Technique: Take a dumbbell in each hand, lower your hands down to the sides. Make sure your shoulders are away from your ears and down (A). Go forward keeping the body tense and taking confident and decisive steps (B). Walk 27-45 meters, then rest. This is one repetition. Do 5-8 of these penetrations.
Technique: Hold with both hands in front of the chest a dumbbell or weight (A). Raising the dumbbell upward, making circular rotations around the head and returning it to the chest, pull the shoulder blades from the ears - back and down. Keep your head upright, neck in neutral position (B). Perform 10 rotations in one direction, then, 10 in the other. This is one approach. Do 3 sets.