5 simple ways to fix a slouch

If you do not want a few years to discover a hump on his back, then now we should think about how to deal with a stoop. Take advantage of the proposed methods to help you become the owner of a correct posture.

Today, it is hardly meet a person with a proud posture, straightened his shoulders and back straight. The modern world of technology, sedentary work, constant trips by car or public transport are waging war against our bodies. And while winning on all fronts.

The good news is that we can win, using a few simple tactics. Elkaym Yuri (Yuri Elkaim), an expert in health and fitness, has developed a simple exercise that will help straighten rounded shoulders.

Why do we slouch and what this means

The reason our rounded shoulders - wrong posture. A sedentary and inactive lifestyle leads to muscle imbalance. Reduced muscle thorax and the blade is weakened muscle (upper back) that can cause gibbosity with time.

Straight back and straightened his shoulders have many advantages. Besides the obvious improvement of appearance, it was revealed that the correct posture will also affect the mood, confidence level, and may even help to feel more confident

How to fix the stoop

1. stretching

If you decide to fight the stoop, the first thing is to pay attention stretching. Regular performance of proposed exercises below will help maintain the correct vertical position of the back and rounded shoulders. Linger in the position from 20 to 30 seconds several times a day.

The muscles of the chest and shoulders

Starting position - standing. Clasp your hands behind your back to the castle. Focus on how to gently pull your shoulders back and down, avoiding pulling forward of the neck.

Front femoris

Starting position - standing, the right foot into a lunge. Lower the left knee and push the hips slightly forward until you feel a stretch deep into the hamstrings. Switch legs.

quadriceps femoris muscle

Starting position - standing. Grab the hand leg behind you and gently pull up until then, until you feel a slight stretch in the front of the thigh. Switch legs.

femoral biceps

Starting position - sitting. Pull one leg forward and the other bend in front of him so that the knee has been directed to the side and heel to the groin. Slowly lower chest down to his hip, hands drag the toe straight leg. Switch legs.

2. Exercises for the back

The proposed exercises will help strengthen the muscles in the area of ​​the blades, which are responsible for allocating the shoulders back and down. Do them several times a week in addition to stretching.

push-bladed

Take a position for push-ups. The body should form a straight line from head to toe. Compress the blades together, and then return to the starting position. Perform 5-10 repetitions.

This type of push-ups, in contrast to the usual, involves the commission of a small movement and sent directly to the upper back muscles that are responsible for bringing the arms in the correct position.

Sliding along the wall

Starting position - standing with his back to the wall. Squeeze jaw arms and push the wall angle at the elbow must be 90 degrees. Hold for 30-60 seconds. For the best study of the upper back muscles can slowly move your arms up and down.

Lead blades

Pull the ribbon around the stable object at waist level. Holding the elbows on the sides at an angle of 90 degrees, pulling the tape, until you have blades together. Return to starting position and do 8-12 reps.

3. Yoga

Yoga helps to develop strength and flexibility, which is excellent for posture correction. The suggested postures help stretch and strengthen problem areas. Stay at each position for 20-30 seconds.

Cobra

Starting position - lying on his stomach. Push off the floor and straighten your elbows while trying to use it back muscles. Focus on the disclosure of the shoulders, slightly bend your head back.

Dog muzzle down

Starting position - standing on all fours, hands under shoulders. Push off from the floor and straighten your legs, lifting her hips to the ceiling. Strive to keep your head and neck in line with the spine, try heels touch the floor.

Dog muzzle up

Starting position - lying on his stomach. Push off your hands off the floor and straighten them completely, feet put on socks. Hips should rise a little above the floor, so you feel a stretch in the chest and shoulders. You can connect two poses, moving from the muzzle of the dog down to the face of a dog up in one smooth motion.

4. core exercises

Strengthening the core muscles of the proposed exercises will help to establish the spine in the correct position.

Strap

For execution lath take a pushup position, hands under shoulders, the body forms a single straight line. You can also do the exercises on his elbows. Hold for 30-60 seconds.

Exercise with medbolom

Starting position - lying on the floor, legs and arms stretched upward. Hold medbol (weight of 1 kilogram or 2) or other suitable weighting agent. Lower the right foot and the left hand on the floor, holding the ball between the top of the left foot and right hand. Change the foot and hand. Perform 8-10 reps.

5. Exercises with massage roller

This is a very handy tool for myofascial relaxation that will help get rid of the tension in the muscles and connective tissues.

Massage roller increases blood flow in the muscle tissue, improves mobility, accelerates recovery and increases productivity. Try to use it 2-3 times a week for maximum results.

The upper part of the back

Lie on your back and place a cushion under the upper back. Cross your arms over your chest or linked them to the castle of the head, slow ride back and forth. Stay in places tension for 20-30 seconds.

Rib cage

Roll over the face to the floor and place a cushion under the chest near the shoulder joint. Move your hand up and down, feeling the cushion got on the various points of tension in the chest. Hold these points for 20-30 seconds. Repeat on the other side.

Now you know the five simple ways to help win the war with rounded shoulders. Remember that the result will depend on the frequency of carrying out the proposed exercises and postures.