Posture Correction Exercises

Posture Correction Exercises

Content:


1. Exercise

We rest against the wall with our head, back and buttocks. Be sure to press your lower back against the wall. The legs are about 10-15 cm away from the wall. We raise our arms bent at the elbows. We are trying to bring the shoulder blades together. We hold this position for about 3 seconds. and as we exhale, we straighten our arms up. We try to lead along the wall with our hands.

Approximate repetitions: 3 x 8 reps.

 

 

2. Exercise

In this exercise, we stretch the pectoralis minor muscle, because it is often spasmodic and pinched, which causes the shoulders to curve forward.

We stand at the wall and open up from here. The shoulder blade and shoulder are firmly pressed against the wall. We try to open up with the other side and touch the wall with the spatula. Open up our pectoralis muscle. Done and then change sides to the other.

Approximate Reps: 2 x 10 reps.

 

 

3. Exercise

This is an excellent exercise that develops the flexibility and mobility of the shoulder joints and relieves slouching. To remove stiffness and stiffness. We take a towel, belt, belt slightly wider than shoulder width. We put straight hands behind the head and scroll. The whole exercise is performed smoothly, under control, unhurriedly without any unnecessary movements..

Major mistakes:

  • lifting the shoulders;
  • lifting the shoulders;
  • flexion of the elbows (arms should be constantly straight).

Approximate number of repetitions: 3 x 20 reps.

 

4.1. Exercise

An excellent exercise for strengthening and working out your back muscles. In the prone position, our arms are extended forward. We rest our feet on the floor. The head is slightly raised. While inhaling, you need to strain and raise your arms and legs and hold for 2-3 seconds. At the bottom, we exhale and relax slightly..

Approximate number of repetitions: 2 x 8-10 reps.

 

4.2. Exercise

Approximate repetitions: 2 x 15 reps.

 

4.3. Exercise

Upper Back Exercise.

Approximate Reps: 2 x 10 reps.

 

4.4. Exercise

Approximate Reps: 2 x 10 reps.

 

5. Exercise

Exercise to strengthen the muscles of the corset posture and to develop stability and balance. Standing on all fours, palms are placed strictly under the shoulders. We stretch out one arm and the opposite leg and try to stay in this position for 3-4 seconds.

Approximate Reps: 2 x 10 reps.

 

6. Exercise

We are on all fours. We bend over and linger for a few seconds. Try to bend not only in the lumbar region, but also in the thoracic region, so that there is no too much load on the lower back..

Approximate repetitions: 2 x 15 reps.

 

7. Exercise

In a prone position, we take our hands behind our backs in the lock. Pressing your legs, your pelvis to the floor, raise your shoulders and bring your shoulder blades as much as possible. In this position, we spend 30 seconds..

Approximate number of repetitions: 2 x 30 seconds.