Beautiful posture is the dream of every woman. It is a pledge not only of health, but also gives grace and nobility. But what if the posture succumbed to adjustments to a sedentary lifestyle (for example, study or work)? The answer is simple. We need to fix it urgently! For this we offer you a set of exercises for a correct and beautiful posture. Just note that all these techniques will not give an immediate result, and for the effectiveness of exercises and improving the posture, you need at least 3-4 weeks of daily practice.
So, exercises for good and even posture
Exercise 1
Stand in a position on all fours, knees together, arms straight. Keep your head straight. Perform deflections with your back (like a cat). Repeat 15-20 times.
Exercise 2
Another variation of the first exercise. Stand on all fours, knees shoulder width apart, arms straight. Note that the position of the body should be absolutely straight (do not bend in the lower back). Pull the right arm forward, and the left leg back. Hold in this position for 2-3 seconds, then return to the starting position. Repeat the exercise, changing the position of the hands and feet. Continue the exercise 15-20 times, alternating arms and legs.
Exercise 3
Lie on your stomach, put your chin on your hands, legs straight. Then slowly raise your straight legs up (as high as you can). At the upper point, hold for 2-3 seconds, and slowly lower your legs to the floor. Repeat the exercise 10-20 times (if you are hard at first to do it, then limit it to 5 times).
Exercise 4
Then, put your feet on the floor, put your arms out in front of you. Do not tear your legs off the floor, slowly raise your hands and upper body as high as you can. At the upper point, hold for 2-3 seconds, and slowly lower your arms and body to the floor. Repeat the exercise 10-20 times.
In order to increase the load, extend your arms in front of you and perform simultaneous lifting up your arms and legs.
Exercise 5
Exercises for the back (posture) can be performed and using weighting agents. For example, dumbbells. Stand straight, feet shoulder-width apart, head slightly forward. Put your hands down at the seams, in each hand on a dumbbell. On inspiration, raise your shoulders up, then gently pull them back and slowly lower them, making an exhalation. Do 2 sets of 10-15 repetitions each. To perform this exercise for a woman's posture, it is enough to have 2 dumbbells of 0.5 kg. Over time, the weight of dumbbells can be increased.
Exercise 6
Stand straight, legs spread apart shoulder width. Hold hands behind your back in the "lock". Then, without lifting the heels off the floor, perform a tilt forward (up to 90 degrees). And simultaneously raise the linked hands up (as high as you can). Do not lower your head, but look in front of you. Hold in this position for a few seconds and go back to
Exercise 7
Lie on your stomach, legs together. In each hand, take a small dumbbell. Raise the upper part of the trunk and raise hands, imitating swimming. Perform for 5-10 seconds, depending on your physical fitness, and return to the starting position. You rest on the floor for 10-15 seconds and resume the exercise.
All of the above exercises for direct posture are best performed in conjunction with preventive measures. Namely, pay attention to how you sit, stand, go. You do not need to forcefully stretch the string, the spine has natural curves, do not seek to eliminate them. And just make sure that your shoulders, while walking, are straightened and lowered, and the top of the head tends to go up. In addition, make sure that your bed is firm and level. And be healthy!