Sometimes the advice to «keep your back straight» is not enough. Posture is corrected by workouts, procedures such as massage and even psychotherapy-believes the coach of the Leninsky World Class gym Sergey Chaplygin.
«Posture is the usual posture when standing, sitting or moving. It is important not only from an aesthetic point of view, but also for the health of the musculoskeletal system; when the posture is correct, the muscles are developed in a balanced way, there is no additional load on the joints, the internal organs are in an optimal position, nothing prevents the optimal movement of fluids-blood and lymph, — in addition, posture affects the psychological state of a person, his self — esteem.
A separate concept is the correct posture. Simply put, posture can be called correct when a person has a vertical foot, pelvis, rib cage and head approximately on the same line. When the natural curves of the spine are preserved.
What factors can affect posture, making it incorrect?
Neurological. It is about the ability of the nervous system to participate in maintaining the right muscle tone.
Structural. Here we mean that for correct posture, the optimal state of such structures of our body, such as myofasces, is necessary.
Psychological. Depending on the mental state, a person can slouch if closed or, on the contrary, straighten out when open, in an “optimistic”mood.
Social. An example is the dependence of posture on Sex: Girls may have a greater deviation in the lower back and chest, which is due to their sense of femininity.
There are different types of posture disorders. What unites them is that over time they cause tissue wear, which affects health.
When thinking about the solution of the problem, you should understand that you need only a doctor to correct serious violations. With small changes in posture, it is also possible to work with fitness using such tools as gym classes, Pilates, stretching, myofascial release.
With violations of posture, you need to lie down, stretch the muscles that are overstrained. Weakened, on the contrary, lead to tonus. For example, when the hip flexors are overstrained, the slope of the pelvis changes, the deviation in the lower back increases, which causes pain. There must be a balance between flexors and extensors. Overworked pectoral muscles can increase sagging. In English, the posture is » posture»; one of the three layers of skeletal muscles is the postural muscles that are between the vertebrae, the processes of the vertebrae. Their task is to control the spine. If you activate them, it will help improve posture over time (of course, not in one activity, it’s a long process and even a way of life).
To change posture, I would say that it is usually necessary to change the stereotype of a person’s movement using basic exercises. Such as:
— squat;
— tilt;
- presses and deadlifts;
— lath.
No need for special exercises. Enough and so simple, only they need to be performed, keeping a neutral position of the spine. To understand your neutral position of the spine, you can take a body bar and press it against the back so that it touches the sacrum, the space between the shoulder blades and the nape. When these three points are on the same line, the spine is in a neutral position.
It is important that the whole process takes place under the guidance of the coach, as he can observe the distribution of the load, the position of the body and its curves, adjusting them if there is a deviation from the norm. Workouts should be regular, as they involve learning new motor skills, neuromuscular interaction. To progress, you need a moderate pace of work and high motor control.
In addition, Pilates helps. It uses special equipment that involves the work of deeply located postural muscles (they are “responsible” for the optimal posture); this helps to form a faithful stereotype of movement. In English, posture is» posture»; one of the three layers of skeletal muscles is the postural muscles that are between the vertebrae, the processes of the vertebrae. Their task is simply to control the spine. Here we further teach the nervous system to the formation of correct posture. And in the gym, working with weights, we increase the strength of muscles — also necessary for a healthy back. There is also myofascial release: this is an activity that represents an alternative variant of massage. MFR improves the elasticity of tissues and makes them more malleable to changes.
What else to do in everyday life to maintain posture?
«It is necessary to do fitness, but on the other hand, it is important to have enough rest, to give the body a recovery, because overwork also causes violations of posture,» says Sergey. — Move more during the day, wear comfortable clothes, limit the time behind gadgets (because of them, the problem is common only moving the head forward), properly organize your workplace and seat behind the wheel-it is better to lift the seat higher, so that the sciatic bones serve as a support, it is also worth limiting the intake of caffeine, which stimulates the sympathetic part of the nervous system: if you drink too much coffee during the day, excitement appears, , breathing passes from the depth to the surface, which ultimately affects the posture, including».
Finess Head 