Fitness exercises for posture. Exercises for back posture in the gym, at home for girls, women, teenagers

Formation correct posture should start from childhood. To do this, you need to regularly perform gymnastic exercises and cultivate such a lifestyle in yourself and in your loved ones. It is gymnastics that gives the answer to the question: “How to form the correct and?”.

Anatomy and Physiology

For a better understanding of what posture is, you need to know what forms it. Several anatomical structures take part in the formation of our posture with you, these include:

• . It consists of several bends (lordosis, kyphosis), which are fundamental in the development of anatomically right position back.
• . Some muscle fibers are attached to the spinal column, which are responsible for its support, flexion and extension. What muscles shape posture? Basically, these are paravertebral (deep), superficial (trapezoid, belt, latissimus) and other muscle fibers.
• secondary education. Ligaments, intervertebral discs and anatomical features of the vertebrae also take part in the formation of correct posture.

Of all of the above, it is necessary to “pump” to help the spine form a beautiful and correct posture. To achieve this goal, you need to visit the gym or perform certain fitness at home.

Criteria for correct posture

How to distinguish the normal arrangement of the bones of the spine from the developing pathology of the back? First of all, some types of pathological changes can be determined:

1. Simple medical examination shoulder girdle has a different height on the right and left, a strong inclination of the spine forward or backward, its deviation to the side).
2. Instrumental methods (X-ray, magnetic resonance imaging, computed tomography).
3. Self at home. To do this, you need to stand with your back to the wall, leaning on your head, shoulder blades, sacrum, in this position, the distance between the neck and back should be approximately 5 cm. long distance with this test, then you may have a curvature of the spine and poor posture.

To prevent the development of such pathological complications or for treatment, perform regular exercises.

Training

IN gym You can do a lot of exercises, but not all of them are equally good for the back muscles. The following power movements will be most useful:

• pull up wide grip. The essence of the exercise lies in the maximum reduction of the shoulder blades and in the physiological extension of the vertebrae. If you can’t pull yourself up, then you can just hang, additionally weighting your legs with a load. When pulling up, the head should look exactly straight, not rise up. The main force impact is directed to the latissimus dorsi muscle.


• Hyperextension. Runs on special simulator where we rest our pelvis against a soft roller, and our legs are fixed with our heels. Next, we perform a fly-extensor exercise, which is safe to perform, subject to the technique. When bending, unbending, the arms are behind the head, which increases the load on the back muscles. For more advanced people, you can take dumbbells in your hands. It is important to note that when doing this exercise the back should be even, otherwise the main physical impact will not go on it, but on the muscles of the buttocks.
• Mahi arms with dumbbells. First of all, choose the optimal dumbbell weight for yourself. They should not quickly tire the muscles of the hands. With this exercise, you train the shoulder girdle and the muscles adjacent to the shoulder blades. Mahi can be performed to the sides and forward.
• Incline dumbbell row. Similar exercise, but additional training muscle fibers back (especially lumbar). To do this, lean forward, creating a 90-degree angle with your body, while bending your arms, try to bring your shoulder blades together as much as possible.
• Thrust of the horizontal block to the belt. When pulling the handle of the simulator towards ourselves, we deviate the back a little back (by 10-15 degrees), and when we return, we lean forward.
• Lever pull. It has a similar training mechanism, but allows you to adjust the weight of the load. Can be performed with one hand (not recommended) for training individual muscles.
• Raising the arms to the sides with additional resistance. According to the mechanism of action, they are similar to the dumbbell swing, but they affect the pectoral muscles and the shoulder girdle more.

When doing any posture exercise, it is important to control the position of your back, it should not be hunched, bent or twisted, only straight and level.

At home

To ensure good posture, it is not necessary to go to expensive gyms. . by the most effective exercises are:

1. The minimum loads are tilts and rotation of the torso. For weighting, you can stretch your arms up (or behind your head) and take a load in them.
2. Boat exercise. Lying on the stomach, we tear off the legs and arms from the floor (leaning only on the abdominal muscles), we straighten up like a boat frame. An easier option is to lift only the upper half of the body.
3. From a standing position, we put our hands behind our backs and try to connect our palms at the level of the shoulder blades (fingers must be directed upwards).
4. To represent the correct posture, it is recommended to stand daily against the wall, creating 4 fixation points with the body (head, shoulders, buttocks and heels). It is this posture that you must cultivate in yourself and train it regularly.

Taking care of yourself at home is hard work, it is very difficult to force yourself to do anything in your free time. That is why many choose the gym and work out with a trainer. But if this is not possible, then regularly motivate yourself to do gymnastics at least 3-4 times a week. Force, because it is in childhood most habits are formed. In later life, this will be very useful to him and will allow him to avoid most diseases of the spine.

During intense workouts, your back can respond to you with pain. After any forceful approach do not forget to rest, and before training, do a good warm-up. Any deposit intense workout for the back - this is bending (straightening) of the back, bringing the shoulder blades together and straightening the shoulders.

There is no need to perform exactly all the movements, you can choose the most effective and convenient for yourself, the main thing is to do them correctly. Get into the habit of controlling the position of the back (spine is straightened, head is raised, shoulder blades are brought together). The younger the human body, the easier it is to straighten and train the back, especially the exercises are effective in childhood.

In this article, we will show exercises for correct posture that everyone who goes to the gym should do. No wide back (in men) and inflated buttocks (in women) will save you if the back is rounded, the shoulders are forward. Everyone needs to work on good posture. And for those who sit at the computer all day, and for the jocks who do not get out of the hall.

Don't panic, you won't need to add yoga asanas to your workout routine. For proper posture, you just need to add an emphasis on horizontal traction. And that's it! Nothing out of the ordinary, just target your back and shoulder muscles to help you maintain good posture. Have you ever seen jocks who walk forward with their shoulders rounded? Don't be like that, straighten your shoulders!

Do correct traction. Vertical traction can worsen 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 thrust.

Target the muscles of the upper back and the rear bundles of the deltas (). Do repetitive exercises. Hold 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, not only those who are chained to a chair for 8 hours a day have problems with posture, but also professional athletes.

Cause of bad posture

The most obvious reason is sedentary image life. Smartphone, tablet - gadgets only exacerbate the situation. Even if you train for an hour at the gym every day, how much time do you spend hunched over your smartphone?

The back muscles hold the spine. The back delta, the large round muscle, the middle and lower part of the trapezoid, and the rhomboid muscles are primarily responsible for the correct posture. And in classic training programs, these muscles are not given enough attention.

Beginners often devote most of their training and, and if they are taken by the back, then to make the back wider. The latissimus dorsi is attached behind the upper third humerus and is responsible for rotating the shoulder outward (forward). Those. when you do lat exercises - pull-ups, pull-ups from above (any vertical traction) - you exacerbate the problem with poor posture.

This does not mean that you can not swing the broadest. This means that for proper posture, you need the right balance of exercises - vertical and horizontal traction.

Exercises for correct posture in the gym

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

• rear deltas (in green in the picture)
• the lower part of the trapezium
• teres major muscle

what muscles are needed for good posture

Volume training = good posture

The muscles of the upper back respond better to high-volume and high-rep training. — big weights and a few repetitions will not work here.

Standing pull to the chin

Dynamic warm-up with a rubber band

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

When you pulled the tape towards you, hold for 1 second, while the elbows should be slightly higher than the shoulders, as in the video. Loosen the tension of the tape within 1 second, not abruptly. Straightening your arms, immediately pull the tape towards you, without rest.

Core Exercise: Rope Handle Pulldown

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

Pulling the handle to your face, bring your shoulder blades together and hold for 1 second. Straighten your arms slowly to avoid momentum.

"Finishing" with an elastic band

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

Keep a constant fast pace - do not linger either in the starting position or pulling the elastic band towards you. For all 30-50 reps, keep your elbows just above your shoulders.

Seated dumbbell squat

Warm up at a fast pace

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

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

Main exercise: seated dumbbell fly

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

Choose 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 too heavy dumbbells. The goal is correct posture, not a heavier dumbbell.

Finishing

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

If you think that in the main exercise you took very light dumbbells, then you need to find even easier for the finisher. Raise and lower your hands 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 hands as high as possible. The main thing is to finish 30-50 times without a break. As a reward, you will have 30-45 seconds of rest, after which you need to do another 2-3 of the same approaches.

You are not limited to these posture exercises. Any type of horizontal traction and exercises on back delta fit. The main thing is constancy and a gradual increase in loads. Do not immediately take the heaviest weights. It is important to see progress - correct posture, and not take the heaviest dumbbell in the gym.

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

Beautiful posture is a straight back and straightened chest:

Causes of bad posture

Changes in the spinal column lead to:

Consequences of bad posture

Bad posture affects the work of all body systems, spoils the appearance, changes the gait:

Correct posture tests

To check the correct posture, exercises are performed - tests:

A set of exercises at home

Exercises that do not take much time form the habit of "holding" the back:

A set of exercises in the gym

Exercises for children

For purchase beautiful posture, children preschool age and students at school can perform the same set of exercises. Preschoolers need to be engaged in the morning or afternoon, short and non-intense workouts. With age, the intensity of training should increase.

For teenagers "adults" can be taken simple exercises, with fewer approaches.

Examples of exercises for preschoolers:

Exercises for schoolchildren:

1. Position on the back. Rotate imaginary pedals.
2. Lying on your back, rest your feet on the floor. For five seconds, tear the pelvis off the floor and raise it as high as possible.
3. Hugging your knees with your hands, roll on your back from the head to the coccyx.

Exercises for girls and women

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

The load should be smooth and regular:

Exercises for boys and men

For men whose muscles are naturally more developed, the best remedy for the formation of a healthy posture is a horizontal bar. Exercises on the horizontal bar will not only strengthen your back, but also create a beautiful muscular relief.

The following exercises are among the simplest and most effective:

Amosov complex

Exercises for the back posture of 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

A week later regular classes flexibility will improve, the habit of “holding” your back will appear:

A set of exercises for the back and press

Good posture is strong back and strong press. Exist universal exercises for the back and abdomen, with which you can maintain your posture in perfect condition.

The exercises are as follows:

A set of exercises with a gymnastic stick

Exercises for the prevention of osteochondrosis and the formation of a beautiful posture of the back:

A set of exercises with a heavy ball

The medicine ball is used to increase the load, strengthen the muscles to form a beautiful posture:

A set of exercises with dumbbells

After doing simple complex exercises, it is advisable to complicate them with additional weight of dumbbells:

"Plank" and "side plank" for correcting posture

A complex exercise that tones the muscles that stabilize the spine. 2-3 sets 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 a beautiful posture.

The simplest exercises include the following:

wall exercises

Chair exercises

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

Push-ups from the floor

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

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

Stretching on the transverse twine for a beautiful posture

Elastic muscles form a beautiful posture, thin waist And easy gait.

Stretching exercises should be performed after intensive warming up of the muscles:

Prevention of bad 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, with regular performance they will lead to a noticeable result 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 stoop, quickly normalize spasmodic muscles;
• methods recognized by official medicine (in particular, the Academician Amosov complex), which are intended not only to correct changes in posture, but also to treat diseases of the back and spine.

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

Video about exercises for back posture

Exercises for the formation of correct posture in children:

Exercises for back posture in the gym for girls:

IN beautiful girl combined with a host of attractive features. It is impossible to say about a girl that she is attractive if she is slouched or hunched over. Therefore, a beautiful posture should be given special attention from childhood. What is included in the concept of "beautiful posture?" It's a head held high Long neck, straightened shoulders, flat back with a natural deflection. All this should look natural and beautiful. By definition, V.I. Dahl, posture is a combination of harmony, majesty and beauty.

Helps to achieve good posture super complex created by a real pro. This set of exercises is designed specifically for posture correction. With it, you can strengthen the muscles and ligaments of the spinal column!

Posture Correction Exercises

This complex is designed specifically to strengthen the muscles and ligaments of the spinal column with its help. 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 for the main part of the complex, in which there are 5 exercises.

How is the training program for posture correction

Exercises 1 and 2 of the introductory part make up a superset. In the main part of the superset, exercises 6 and 7 form. With their help, you will learn how to synchronize and balance the work of the muscles of the chest and back. In exercise 6, you are working on small muscles upper back and shoulders, and exercise 7 is aimed at strengthening the muscles of the chest, straightening the shoulders.

The spine is the foundation 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. Nerve endings extend from the spine to every muscle and to the organs in the body. If you have bad posture, they are pinched between the vertebrae, and the “daughter” part of the body starts to act up: the heart, liver hurt, the shoulder ache, vision deteriorates. Having set a goal and improve your posture, use the advice of a professional trainer.

Properly formed by training posture and strong muscle corset help us feel absolutely healthy, increase vitality and immunity.

The author of the complex 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 implementation are important. Work slowly, thoughtfully, monitor tension in the right muscles, focus on the work of the muscles of the back and sufficient stretching of the muscles of the chest. It is very important to ensure that when performing any of the exercises I have proposed, your shoulders are always lowered, otherwise the actions aimed at strengthening the back will not bring the desired result. Watch your breath: exhalation occurs at the end of the effort.

Posture Correction Exercises

Training plan. Include these exercises in your general 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. This could be walking or running on a treadmill.
Hitch. Be sure to do stretching exercises. You can hang on the horizontal bar or, standing on all fours, alternately arch your back and bend in the lower back with a “cat”.
Equipment. This complex is designed to be performed in the gym.

You will need:

• bench;
• bodybar weighing 7 kg;
• simulator for hyperextension;
• fitball;
• simulator for lower cable traction;
• simulator for upper cable traction;
• bench with an anatomical bend and a platform for foot rest;
• a pair of dumbbells of 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, rhomboid and trapezius muscles work.

Stand on the stand of the hyperextension machine set at a 45° angle. Straight legs - shoulder width apart, knees are not tense. The thighs are firmly pressed against the pillow of the simulator, are at the level of the pillow or higher. But not below! Tighten your abs, keeping your back straight, lower upper part corps. Bend your arms at the elbows, almost at a right angle, cross your fingers; elbows tend to the floor. Keeping your abs tight and your shoulders down, use your back muscles to slowly lift your torso while squeezing your shoulder blades together. The body should form a straight line from the heels to the top of the head. Keep your arms bent at the elbows; connecting the shoulder blades, bring the forearms to the level of the waist. Rib cage straightened out. On an inhale, slowly return to initial position and complete the required number of repetitions.

Exercise technique: Do not press your elbows to your sides, control the convergence of the shoulder blades on the 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.

Case twisting

The abdominal muscles work.

To avoid spinal injuries, it is necessary to strengthen the press. This exercise is performed lying on a bench that completely repeats the curves of the spine. Lie on it so that the lumbar curve falls exactly on the roller of the bench. Bend your legs at the knees, feet together and rest against the platform. The hands are closed in front of the chest. Pull in your belly; with the effort of the abdominal muscles, slowly raise your shoulders and tear your shoulder blades off the bench. Pull the lower ribs towards the hips. Hold this position for a moment and just as slowly, as you exhale, return to the starting position. Perform the required number of repetitions.

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

Flattening of the shoulder blades

The deltoid and trapezius muscles work, the muscles of the chest 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. Stretching the pectoral muscles, take the shoulders down and back as much as possible and connect the shoulder blades. Hold this position for 10-12 seconds. Perhaps even appear pain. Slowly return to the starting position. Perform the mixing 3 times, each time lingering in tension for 10-12 seconds and taking a break of 15-20 seconds between mixing.

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

Vertical traction in the simulator

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

Attach the long bar to the top cable pull machine. Sit on the bench of the simulator so that the upper thrust rollers do not touch the stomach. Grasp the plank with an overhead middle grip, raise your shoulders, and straighten your torso completely. Drop your shoulders. Bring your shoulder blades together while bending your elbows and lowering the bar of the simulator below the level of your chin. Return to starting position. Do 3 sets of 15-17 reps, resting 30-60 seconds between sets.

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

Bench press with bodybar

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

Lie on the bench, feet rest on the floor, legs bent at the knees at a right angle. The knees are located exactly above the ankles and do not go beyond the toes of the feet. Take the bodybar with an upper middle grip, tighten the press, pull in the navel, slightly flatten the shoulder blades, straighten your arms at the elbows, raising the bodybar at about bust level. As you inhale, lower your shoulders, gently bend your arms in elbow joint and, connecting the shoulder blades, lower the bodybar to the chest, to the level solar plexus. At the same time, strain the muscles of the upper back as much as possible and stretch the pectoral muscles. As you exhale, use your chest muscles to lift the bar above your chest again, returning to the starting position. Do 3 sets of 15-17 reps; rest interval - 60 seconds.

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

Trainer's recommendations: as a burden, you can take a bodybar or a barbell with “pancakes” weighing 1–2.5 kg. If you use dumbbells, then the distribution of the weight load will be incorrect, it will be difficult for you to hold the dumbbells on necessary distance and all efforts will be in vain. When lifting a bodybar or barbell in front of your chest, do not bend your arms at the 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 complete 3 sets of each exercise. The rest interval between sets is 1–1.5 minutes.

Isolated traction

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

Sit on the trainer horizontal thrust. Straighten your back, lower your shoulders, grab the handles of the simulator narrow grip(for the handle segments closest to each other); legs rest on the stands of the simulator. Keeping your lower back straight and your shoulders down, without bending over, spread your shoulder blades as far as possible and roll your shoulders forward. Pull your shoulders back as much as possible and, bending your arms at the elbow joint, connect the shoulder blades. Hold this position for a moment and slowly return to the starting position.

Exercise technique: Throughout the exercise, the press is tense, and the lower back is pressed against the bench. During breeding, the brushes move exactly in an arc; make sure your shoulders are always down. Control the convergence of the shoulder blades.

Breeding dumbbells

The muscles of the chest and shoulders work.

Raise the bench 30-40°. Lie on your back with your feet flat on the floor, your knees bent, and your knees just above your ankles. Tighten the press, pull in the navel. 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 contract your shoulder blades, spreading your arms to the sides. Feel the stretch pectoral muscles. Continue spreading your arms, keeping them slightly bent at the elbows. Hold for a moment at the lowest point of breeding. After that, exhaling, bring your arms together with the effort of the chest muscles, raising your hands in front of your chest and straightening your elbows (not completely).

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

Horizontal pull, sitting on the ball

The latissimus dorsi, trapezius and rhomboid muscles work.

This exercise is useful for tightening the back muscles and helps to get rid of unaesthetic folds. Position the ball 60-80 cm away from the lower cable pull machine.

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

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