Exercises for correct posture in the gym (video). Exercises for posture in the gym Exercises for posture in the gym

IN beautiful girl combines a lot of attractive features. It is impossible to say that a girl is attractive if she slouches or hunches over. Therefore, special attention should be paid to beautiful posture from childhood. What is included in the concept of “beautiful posture?” This is a head held high Long neck, straightened shoulders, straight back with a natural arch. All this should look natural and beautiful. By definition V.I. Dahl, posture is a combination of harmony, majesty and beauty.

A super complex created by a real pro will help you achieve beautiful posture. This set of exercises is designed specifically to correct posture. With its help you can strengthen the muscles and ligaments of the spinal column!

Exercises to correct posture

This complex is designed specifically to help strengthen the muscles and ligaments of the spinal column. This will allow you to improve your posture and look more attractive. The first three exercises make up the introductory part - it prepares the muscles of the back and chest to perform the main part of the complex, which contains 5 exercises.

How does a training program for posture correction work?

Exercises 1 and 2 of the introductory part make up a superset. The main part of the superset consists of exercises 6 and 7. With their help, you will learn to synchronize and balance the work of the chest and back muscles. Exercise 6 works the small muscles of the upper back and shoulders, while exercise 7 focuses on strengthening the chest muscles that straighten the shoulders.

The spine is the basis of your health

The spinal column - without it, an ordinary person would not have a chance not only to walk and run, but even to stand without assistance. From the spine to every muscle and organ in the body there are nerve endings. If you have poor posture, they get pinched between the vertebrae, and the “daughter” part of the body begins to act up: your heart and liver hurt, your shoulder hurts, and your vision deteriorates. If you set a goal to improve your posture, take the advice of a professional trainer.

Correctly formed posture with the help of training and strong muscle corset help us feel absolutely healthy, increase vitality and immunity.

The author of the complex is Vladimir Ryzhikov, developer of the fitness complex, master of sports, senior methodologist of the fitness department of the PETROVKA-SPORTS wellness club: “When performing exercises to strengthen the back muscles, the correctness of the movements and the pace of their execution are important. Work slowly, thoughtfully, monitor the tension in the desired muscles, focus on working the back muscles and sufficient stretching of the chest muscles. It is very important to ensure that your shoulders are always lowered when performing any of the exercises I suggest, otherwise actions aimed at strengthening your back will not bring the desired result. Watch your breathing: exhalation occurs at the end of the effort.”

Exercises to correct posture

Training plan. Include these exercises as part of your overall power complex(3 times a week, rest between workouts - 1–2 days). For each exercise, the number of repetitions is indicated individually. For beginners, 2 approaches will be enough. Be sure to take 60 second breaks between sets. After 4-6 weeks of regular training, increase the number of sets to three.
Warm up. Start each workout with 10 minutes of moderate cardio exercise. This could be walking or running on a treadmill.
Hitch. Be sure to do some stretching exercises. You can hang on the horizontal bar or, on all fours, alternately arch your back and bend in the lower back like a cat.
Equipment. This complex is designed to be performed in gym.

You will need:

• bench;
• bodybar weighing 7 kg;
• hyperextension simulator;
• fitball;
• lower cable pull simulator;
• upper cable pull simulator;
• a bench with an anatomical curve and a platform for resting your feet;
• a pair of dumbbells 1-2 kg.

Superset 1

Perform 15–20 repetitions of exercises 1 and 2, take a breath and repeat 1–2 more times.

Trunk extension

The extensor muscles of the spine, rhomboids and trapezius muscles.

Stand on the stand of a hyperextension machine set at a 45° angle. Straight legs - shoulder width apart, knees not tense. The hips are pressed tightly against the pad of the machine, at the level of the pad or higher. But not lower! Tighten your abs, keeping your back straight, lower top part housings. Bend your arms at the elbows, almost at a right angle, cross your fingers; elbows tend to the floor. Keeping your abs tense and your shoulders down, use your back muscles to slowly lift your body while squeezing your shoulder blades. The body should form a straight line from the heels to the crown. Keep your arms bent at the elbows; bringing your shoulder blades together, bring your forearms to waist level. Rib cage straightened. As you inhale, slowly return to the starting position and perform the required number of repetitions.

Exercise technique: Do not press your elbows to your sides, control the contraction of your shoulder blades as you rise, pull your shoulders down, keep your back absolutely straight. In the top position, look straight ahead to maintain the natural curve of the spine.

Twisting the body

Abdominal muscles work.

To avoid spinal injuries, you need to strengthen your abs. This exercise is performed lying on a bench that completely follows the curves of the spine. Lie on it so that the lumbar curve falls directly on the bench bolster. Bend your legs at the knees, feet together and resting on the platform. The hands are clasped in front of the chest. Pull your stomach in; Using your abdominal muscles, slowly raise your shoulders and lift your shoulder blades off the bench. Pull your lower ribs towards your hips. Stay in this position for a moment and just as slowly, while exhaling, return to the starting position. Perform the required number of repetitions.

Exercise technique: Throughout the entire exercise, the lower back is pressed tightly against the bend of the bench. When lifting, do not stretch your neck forward, otherwise you will injure yourself. cervical region spine and overstretch the neck muscles, and the abs will work at half strength.

Reduction of the shoulder blades

The deltoid and trapezius muscles work, and the chest muscles are stretched.

Starting position - standing. Feet shoulder-width apart, legs slightly bent at the knees. The shoulders are lowered, the shoulder blades are brought together and also lowered. The arms are bent at the elbows, the hands are at shoulder level, the elbows are not pressed to the sides, but are removed by 15–20 cm. While stretching the pectoral muscles, move the shoulders down and back as much as possible and bring the shoulder blades together. Stay in this position for 10–12 seconds. There may even be pain. Smoothly return to the starting position. Perform the mixing 3 times, holding tension for 10–12 seconds each time and taking 15–20 seconds of rest between mixings.

Exercise technique: Make sure to keep your shoulders as low as possible throughout the exercise. When you keep your shoulder blades retracted, imagine that a pencil is clamped between them and you should not “drop” it. Retract and spread your shoulder blades slowly - this should take at least 5-6 seconds.

Vertical row in the simulator

The latissimus dorsi, posterior deltoid and trapezius muscles of the back and shoulders work.

Attach a long bar to the overhead cable machine. Sit on the machine bench so that the upper support rollers do not touch your stomach. Grasp the bar with an upper-medium grip, raise your shoulders, and fully straighten your torso. Drop your shoulders. Squeeze your shoulder blades together while simultaneously bending your elbows and lowering the bar of the machine below chin level. Return to the starting position. Perform 3 sets of 15–17 repetitions, resting 30–60 seconds between sets.

Exercise technique: When lowering the bar, do not lean your back back - it is only permissible to slightly arch your torso to pull your shoulders back. The angle between the hips and the abdomen should not increase.

Press with bodybar

The pectoralis major muscle and the anterior head of the deltoid muscle work.

Lie on a bench, feet resting on the floor, legs bent at the knees at a right angle. The knees are located exactly above the ankles and do not extend beyond the balls of the feet. Take the bodybar with an upper-medium grip, tense your abs, pull in your navel, slightly squeeze your shoulder blades, straighten your elbows, raising the bodybar to about bust level. As you inhale, lower your shoulders, smoothly bend your arms at the elbow joint and, bringing your shoulder blades together, lower the bodybar to your chest, to the level solar plexus. At the same time, tighten your upper back muscles as much as possible and stretch your pectoral muscles. As you exhale, use your chest muscles to lift the barbell above your chest again, returning to the starting position. Perform 3 sets of 15–17 repetitions; rest interval - 60 seconds.

Exercise technique: When bending your arms, do not touch the bodybar to your chest. At the same time, spread your elbows to the sides and down; control the stretching of the chest muscles.

Trainer's recommendations: as a weight, you can take a bodybar or a barbell with “pancakes” weighing 1–2.5 kg. If you use dumbbells, the distribution of the weight load will be incorrect, it will be difficult for you to hold the dumbbells at the required distance, and all your efforts will be in vain. When lifting a body bar or barbell in front of your chest, do not bend your wrists, try to keep them straight to avoid injury.

Superset 2

Exercises 6 and 7 are performed alternately, 1 set of 15–17 repetitions. As a result, you need to perform 3 sets of each exercise. The rest interval between approaches is 1–1.5 minutes.

Isolated traction

The latissimus dorsi muscles and the scapular head of the deltoid muscle work.

Sit on the horizontal row machine. Straighten your back, lower your shoulders, grab the handles of the machine with a narrow grip (the segments of the handles closest to each other); the legs rest on the stands of the exercise machine. Keeping your lower back straight and your shoulders down, without bending, spread your shoulder blades as far as possible and move your shoulders forward. Pull your shoulders back as far as possible and, bending your arms at the elbow joint, bring your shoulder blades together. Hold this position for a moment and slowly return to the starting position.

Exercise technique: Throughout the entire exercise, the abs are tense and the lower back is pressed against the bench. During the spread, the hands move exactly in an arc; Make sure your shoulders are always down. Control the retraction of your shoulder blades.

Dumbbell flyes

The muscles of the chest and shoulders work.

Raise the bench 30–40°. Lie on it with your back, feet resting on the floor, legs bent at the knees, and knees directly above the ankles. Tighten your abs, pull your navel in. Take dumbbells weighing 1-2 kg. Bend your arms slightly at the elbows and raise them in front of your chest. Lower your shoulders, inhale and squeeze your shoulder blades together, spreading your arms out to the sides. Feel the stretch pectoral muscles. Continue to extend your arms, keeping them slightly bent at the elbows. Pause for a moment at the lowest point of the spread. After this, exhaling, using the force of your chest muscles, bring your arms together, raising your hands in front of your chest and straightening your elbows (not completely).

Exercise technique: This exercise will only “work” if you strictly control the position of your shoulders. They should remain as low as possible at all times, even when you straighten your arms.

Horizontal row while sitting on a ball

The latissimus dorsi, trapezius and rhomboid muscles work.

This exercise is useful for tightening the back muscles and helps get rid of unaesthetic folds. Place the fitball at a distance of 60–80 cm from the lower cable traction machine.

Sit on a fitball. The back is straight, the feet rest on the floor, the knees are directly above the ankles. Left hand slightly bent at the elbow, the left hand rests on the left thigh and is located perpendicular to its surface. The left shoulder is lowered and fixed. With your right hand, grab the handle of the machine and slightly move your right shoulder forward. Keeping the body straight, using the force of the back muscles, move the right shoulder blade as far back as possible, as if trying to press it to the spinal column; at the same time slowly bend your right arm at the elbow and pull your right hand towards your body. Pause for a moment and slowly return to the starting position: move your right shoulder blade away from your spine, straightening your right arm and slightly extending your right shoulder forward. Perform the required number of repetitions, change the position to the opposite (now the working hand is the left) and perform the exercise again. Do 3 sets of 15–17 repetitions, rest interval is 1–1.5 minutes.

Exercise technique: Throughout the entire exercise, the body remains motionless: do not bend the spine, do not rotate the torso. You should be “protected” from the last erroneous movement by the hand resting on the thigh opposite the working hand. Perform this exercise very slowly, breathe evenly and shallowly. Be sporty with!

Strengthening the back muscles is important for the formation of beautiful posture and healthy body generally. Many are in pursuit of perfect back make mistakes in training. In this matter, every wrong step can cause injury. We asked the famous Russian bodybuilder Alexander Fedorov to show best exercises to strengthen the skeletal corset.

Basic exercises for back training:

Hyperextension- a swing-extensor exercise that affects the muscles of the back and buttocks has a fairly low level of injury risk. The exercise is performed on a special simulator. To do this, you need to lie on your stomach, rest your legs under the cushion and bend forward, and then, while inhaling, stretch upward. It is important to adjust the machine to your height so that you can easily swing your back with full amplitude.

Important: When performing hyperextension, you need to keep your back straight, otherwise, it will not be your back that will sway, but your buttocks.

For maximum productivity, your hands should be held behind your head or locked in front of you, as the most titled bodybuilder Alexander Fedorov advises. “Eagle swings,” as hyperextension is popularly called, can be done with weights, for example with a 10 kg weight plate, but this will increase the risk of injury. Therefore, we advise women to do this exercise at a slow pace with a delay at the top point.

Traction upper block Per head- an exercise aimed at developing the latissimus dorsi muscles. It is performed while sitting on the simulator: legs under the roller, and hands pulling the handle behind the head. It is important to keep your elbows in line with your body or even move them slightly forward. A common mistake the amateur becomes moving his elbows back and hunching his back. Try to determine for yourself a weight that you can handle without breaking your technique. The counterweight of the crossbar should “pull” upward.

Important: Breathe evenly, as you exhale, pull your arms towards you, and as you inhale, stretch: the weight pulling upward can help you do a good stretch.

Lower block row to the waist while sitting - basic exercise on the latissimus dorsi muscles. This exercise is performed on a machine while sitting, with your feet resting on the footrest. Alexander Fedorov focuses on compliance correct position legs and shoulders.

Important: Make sure your shoulders are level and your back remains straight. When performing block rows to the belt, you should straighten your legs in knee joint, and when extending your arms, try to stretch forward along with your body. This stretches the muscles during the exercise, preventing acidification and reducing the risk of injury.

Pull-ups on Gravitron- These are pull-ups on a special machine with a counterweight. Ideal for women who cannot pull themselves up on a regular bar. In this exercise, not only the back muscles are pumped, but also, depending on the grip, the biceps and deltoids.

Posture correction exercises will effectively help straighten your back.

It is difficult to find a person with perfect posture.

Housework, difficult physical work, sitting at the computer simply force us to bend our heads and lower our shoulders.

Exercises to correct posture for adults

A set of exercises to correct posture in adults:

1. Neck warm-up. Gymnastics is performed on the floor in sitting position, legs are bent, and we hug our legs with our arms. Straighten your back, bringing your shoulder blades together. Inhale, tilt your head back, stretching your neck. Exhale, return to the previous position. Repeat 10 times.
2. Back warm-up. First exercise: lying on your stomach, bent arms We place it in front of our face, and rest our foreheads on our folded hands. Heels together, toes pointed. Inhale, raise the upper body, arms to the sides. The head is in place, we acquire the initial pose and repeat 6 times. Second exercise: standing on all fours, hips and hands shoulder-width apart, stretch the right hand forward and up. Left leg straighten and tilt back. We do this with the left hand and right leg. Repeat 6 times.
3. Third exercise. We lean against the wall without baseboards with our heels and back. We remember this position and move away from the wall. Try to maintain this state for as long as possible. Walk around, press against the wall and find out if your walking position is maintained. The body must get used to this position.

Warm it up first muscles with lungs exercises: swinging your arms, rotating your head, tilting your body to the right, to the left.

The load should be increased gradually. The main thing is not the number of times, but the quality of execution.

Before exercising to correct your posture, you should talk to an orthopedist. Different postural pathologies have different methods treatment. If the stage is not yet advanced, they will only help simple exercises for an individual person, in difficult stages - already exercises with dumbbells and a gymnastic ball.

Complex for teenagers

If a child spends a long time at the computer, he has a weakened muscle corset, rarely goes for a walk, because of this he has problems with posture.

When a child has a pumped-up muscle corset, he has:

• slim physique;
• toned stomach;
• strong, developed chest;
• straightened abducted shoulders, located at the same distance.

The specialist prescribes gymnastic exercises for teenagers.

An easy set of exercises to correct posture in adolescents is done accompanied by an adult in a sitting position:

• bring your shoulder blades together and relax;
• We move our arms apart to align the shoulder blades, hold for 7 seconds, then relax.

Lying exercises:

• alternate lifting of legs from the surface by 15 cm;
• exercise “bicycle”, do 20 seconds;
• raising your legs for 7 seconds;
• raising your head with your hands and touching your chest with your chin;
• on the side we raise the leg 12 times and in the same way on the other side;
• raising straightened legs in the “on stomach” position;
• raising the upper body in a prone position.

Each action must be repeated 8 times, the teenager’s back muscles will be strengthened, and the stoop will go away.

Exercising in the gym

If this is your first time at the gym to correct your posture, then you will need an experienced trainer. To correct your posture in the gym, block rows are perfect.

You can also apply a pull-down block behind your back and a pull-down block to your waist while sitting. You can also do the following exercises there:

Useful video on the topic

Improving posture in children at home

The following gymnastics are suitable for young children and must be performed accompanied by adults:

1. The child stands straight, feet shoulder-width apart. An adult places a stick behind the child’s back, so that the child’s bent arms press it against the back. With a stick behind your back, bend over 7 times without bending your back.
2. The baby, holding a gymnastics stick, throws it behind his head. This exercise consists of the child raising his arms and releasing them to the starting position. Repeat 5 times.
3. The child lies on the mattress with his stomach. Then he raises his limbs all the way. When the child manages to raise his arms and legs, parents should support him so that he stays in this state. The baby lowers his limbs, and then he must repeat 2-3 more times.

Home-based comprehensive approach to correcting posture

1. We lie on our stomach, stretch our arms forward. We raise our limbs by 15 cm. We try to stay in this state for at least 30 seconds.
2. Standing on the floor, bend the body 90 degrees so that it resembles the letter “L”, take something heavy, for example, books or bottles of water and straighten them to the sides so that the shoulder blades converge.
3. We take a non-bending stick, hold it by the shoulders and make turns to the sides. It is recommended to make 30 turns.
4. The next exercise is performed with a stick. Let's throw it over wide grip behind your back and so on 20 times. You need to keep your hands straight.

In this article we will show exercises for correct posture, which should be done by everyone who goes to the gym. No wide back (in men) or pumped up buttocks (in women) will save you if your back is rounded and your shoulders are leaned forward. Everyone needs to work on correct posture. And for those who sit at the computer all day, and for the jocks who never leave the gym.

Don't panic, you won't need to add yoga poses to your workout routine. For correct posture, you just need to add emphasis on horizontal traction. That's all! Nothing fancy, just target your back and shoulder muscles with exercises that will help you maintain good posture. Have you ever seen the jocks who walk with their shoulders rounded forward? Don't be like that, straighten your shoulders!

Do the right deadlifts. Vertical rows can worsen your posture (pull-ups). This does not mean that they should be completely excluded from the training program(,). But there must be a horizontal block thrust and any similar thrusts.

Target the muscles of the upper back and back bundles delt(). Do high repetition exercises. Stay at the point of highest muscle tension, do the negative phase slowly.

Correct posture is the most important part healthy spine. At the same time, problems with posture occur not only among those who are chained to a chair for 8 hours a day, but also among professional athletes.

Cause of bad posture

The most obvious reason is a sedentary lifestyle. Smartphone, tablet - gadgets only make the situation worse. Even if you work out for an hour at the gym every day, how much time do you spend hunched over your smartphone?

The back muscles support the spine. The rear deltoid and large muscles are primarily responsible for correct posture. teres muscle, middle and lower trapezius, rhomboid muscles. And in classic training programs these muscles are not given enough attention.

Beginners often devote most of their training to and, and if they take on the back, it’s to make their back wider. The latissimus muscle is attached to the back of the upper third of the humerus and is responsible for rotating the shoulder outward (forward). Those. when you do lat exercises - pull-ups, pull-downs (any vertical rods) - you are exacerbating the problem with poor posture.

This doesn't mean you can't pump up your lats. This means that for correct posture you need the right balance of exercises - vertical and horizontal rods.

Exercises for correct posture in the gym

Muscles of the back and shoulders that need to be trained for good posture:

• rear delts (in green in the picture)
• lower trapezius
• teres major muscle

what muscles are needed for correct posture

Volume Training = Good Posture

Upper back muscles respond better to high-volume, high-repetition training. — heavy weights and few repetitions will not work here.

Standing row to the chin

Dynamic warm-up with elastic band

• Reps: 8-12
• Number of approaches: 3-5

When you pull the band towards you, hold for 1 second, with your elbows slightly higher than your shoulders, as in the video. Loosen the tension of the tape for 1 second, not sharply. Straighten your arms and immediately pull the band toward you, without resting.

Main Exercise: Cable Row

• Reps: 12-20
• Number of approaches: 5-9

While pulling the handle toward your face, squeeze your shoulder blades together and hold for 1 second. Straighten your arms slowly to avoid coasting.

“Finishing” with an elastic band

• Reps: 30-50
• Number of approaches: 2-4
• Rest between sets: 30-45 seconds.

Keep it constant fast pace- do not linger either in the starting position or by pulling the elastic band towards you. For all 30-50 repetitions, make sure your elbows are slightly higher than your shoulders.

Seated Dumbbell Raise to Shoulders

Warm up at a fast pace

• Reps: 10-15
• Number of approaches: 3-5
• Rest between sets: 10-25 seconds.

Take the elastic band with the handles in your hands, grip with your palms facing the floor. Bend forward so that your chest is above your knees (back straight). Spread your arms straight to the sides, hold at the top point for 1 second, and slowly lower your arms down.

Main exercise: seated dumbbell fly

• Reps: 15-20
• Number of approaches: 5-7
• Rest between sets: 20-30 seconds.

Select dumbbells so that you can do all 15-20 sets. Do the exercise in the same way as the warm-up, with a 1 second delay at the top. Lower the dumbbells down for 2 seconds. After the 10th repetition, it will be very difficult to continue, so once again, do not take dumbbells that are too heavy. The goal is good posture, not a heavier dumbbell.

Finishing

• Reps: 30-50 (including partial reps)
• Number of approaches: 2-4
• Rest between sets: 30-45 seconds.

If you think that in the main exercise you took very light dumbbells, then you need to find even lighter ones for finishing. Raise and lower your arms without delay at the top, at a constant pace. Even with the smallest dumbbells it’s hard to do everything 30-50 times. Therefore, at the end you can do partial repetitions, raising your arms as high as possible. The main thing is to finish 30-50 times without a break. As a reward, you will receive 30-45 seconds of rest, after which you need to do 2-3 more of the same approaches.

You are not limited to these exercises for correct posture. Any type of horizontal rows or rear delt exercises will work. The main thing is consistency and gradual increase in loads. Don't take on the heaviest weights right away. It is important to see progress - correct posture, and not take the heaviest dumbbell in the gym.

Exercises for posture should become regular from the age of 4, when the skeleton is formed and the back muscles develop. Their implementation throughout life is a good prevention and method of eliminating spinal deformities. Correct posture is attractive appearance, energy and self-confidence.

Beautiful posture is a straight back and straightened chest:

Causes of poor posture

Changes in the spinal column lead to:

Consequences of poor posture

Poor posture affects the functioning of all body systems, spoils the appearance, and changes the gait:

Tests for correct posture

To check the correctness of posture, exercises and tests are performed:

A set of exercises at home

Exercises that do not take much time form the habit of “holding” your back:

A set of exercises in the gym

Exercises for children

To acquire beautiful posture, preschool children and schoolchildren can perform the same set of exercises. With preschoolers, you need to do short and low-intensity training in the morning or afternoon. With age, the intensity of exercise should increase.

For teenagers, “adult” simple exercises can be taken, with fewer approaches.

Examples of exercises for preschoolers:

Exercises for schoolchildren:

1. Supine position. Rotate imaginary pedals.
2. Lying on your back, place your feet on the floor. For five seconds, lift your pelvis off the floor and lift it as high as possible.
3. With your arms around your knees, roll on your back from your head to your tailbone.

Exercises for girls and women

Exercises for female posture and beautiful back are aimed not only at strengthening the muscle frame, but also at creating a thin waist, high chest and eliminating fat deposits in the back. For women, it is important to tone the muscles, and not to achieve muscle manifestation.

The load should be smooth and regular:

Exercises for boys and men

For men whose muscles are naturally more developed, the best remedy To form a healthy posture, use a horizontal bar. Exercises on the horizontal bar will not only strengthen your back, but will also create beautiful muscle definition.

The simplest and most effective exercises include the following:

Amosov complex

Exercises for back posture by Academician Amosov are performed in 20 approaches:

A set of Chinese exercises

Classes relax, develop chest muscles, eliminating stoop:

A set of Japanese exercises

Not difficult exercises that take a few minutes a day, forming a graceful posture:

A set of yoga exercises

After a week of regular exercise, flexibility will improve and the habit of “holding” your back will appear:

A set of exercises for the back and abs

Good posture means a strong back and strong abs. Exist universal exercises for the back and abdomen, with the help of which you can maintain ideal posture.

The exercises are as follows:

A set of exercises with a gymnastic stick

Exercises for the prevention of osteochodrosis and the formation of beautiful back posture:

A set of exercises with a heavy ball

Medicine ball used to increase load, strengthen muscles to form beautiful posture:

A set of exercises with dumbbells

After execution simple complex exercises, it is advisable to complicate them extra weight dumbbells:

“Plank” and “side plank” for correcting posture

A complex exercise that tones the muscles that stabilize the spine. 2-3 approaches of 30 seconds are enough to get good load.

The exercises are performed as follows:

Exercises on the horizontal bar

Exercises on the horizontal bar improve flexibility and relieve back tension. This is important for the formation of beautiful posture.

The simplest exercises include the following:

Wall exercises

Chair exercises

Exercises stretch the pectoral, cervical, and trapezoidal muscles, increasing their elasticity, thereby correcting posture.

Push-ups

Push-ups for posture are somewhat different from classic version. Hands are placed on the floor, shoulder-width apart, and feet are placed at gymnastic ball(fitball).

The instability of the ball forces you to balance during push-ups. As a result, the muscles that keep your back straight are strengthened and developed.

Cross split stretch for beautiful posture

Elastic muscles form beautiful posture, thin waist And light gait.

Stretching exercises should be performed after intense muscle warming:

Prevention of poor posture

Prevention of changes in posture is a set of measures, including:

According to orthopedists and instructors, special physical exercise for posture is:

• most effective method posture correction. These complexes are simple, do not take much time, and if performed regularly will lead to noticeable results in 2 weeks;
• publicly available and effective measures to strengthen posture. There are practically no contraindications to their implementation. In combination with massage, they will eliminate stooping and quickly normalize spasmodic muscles;
• methods recognized by official medicine (in particular the complex of Academician Amosov), which are intended not only to correct changes in posture, but also to treat diseases of the back and spine.

Many of the exercises presented are used in programs therapeutic exercises. To improve your back posture, you need to exercise regularly, and to enhance the effect, you can add swimming.

Video about exercises for back posture

Exercises for developing correct posture in children:

Exercises for back posture in the gym for girls: