For a modern person, posture disorders are a fairly common phenomenon. This is not surprising: the time we spend at computers or smartphones, not watching our posture, affects the condition of our muscles and spine. One of the consequences of such negative changes is rounded shoulders.

When the back muscles are weakened, pectoral muscles overstrain and pull the shoulders forward, as a result of which we get the so-called stoop in the shoulders. Luckily, according to trainer Meg Plotsky, there are simple exercises you can do throughout the day to straighten slouched shoulders.

Stooped Shoulders and Poor Posture: Unpleasant Consequences

In addition to making bad posture look unattractive, ignoring proper body position while sitting and walking can cause a host of physical discomforts, which include:

• weakness and atrophy of certain muscles;
• persistent headaches;
• fatigue due to impaired blood flow;
• back pain;
• pinched nerves;
• respiratory disorders.

In order to prevent or eliminate the appearance of stoop in the shoulders, it is necessary to learn how to relax overstrained muscles and strengthen weakened ones. To do this, try the exercises below.

In order to prevent or eliminate the appearance of stoop in the shoulders, it is necessary to learn how to relax overstrained muscles and strengthen weakened ones.

1. Stretch with belt

Grab a belt, jump rope, or similar object. Stand straight, take the belt in both hands and straighten them at shoulder height (palms facing down).

Spread your arms a little wider than shoulder-width apart and, while inhaling, lift the belt above your head. As you exhale, bend your arms so that your elbows are approximately at shoulder level, while bringing your shoulder blades together.

The belt must be behind the head. Inhale and again raise straight arms up; exhale and straighten your arms in front of you at shoulder level. Repeat 3-5 times.

1. Hands behind back

Stand or sit up straight, lower your shoulder blades down. Put both hands behind your back and grab your right elbow with your left hand, and your left elbow with your right.

If you can't grab your elbows, try grabbing your forearms or wrists. Raise the chest and lower the shoulder blades down, as if pressing them into the spine. Take 3-5 deep breaths, switch hands and repeat the exercise.

1. Flattening of the shoulder blades

This movement allows you to strengthen the muscles that hold the shoulder blades in the correct position. Execution: Sit up straight and bring both shoulder blades together, as if trying to hold a pencil between them.

Hold your shoulder blades in this position for 10 seconds. Repeat 10 times. Try to do the exercise 3-4 times a day.

1. Massage of the pectoral muscles

This procedure will relieve tension from the muscles of the chest. Execution: take tennis ball and place it between your shoulder and collarbone. Rest your body against the corner of the wall, gently pushing the ball into the wall, thus massaging the muscles.

If during the massage a painful point is found, continue to press on it (but not too hard) until the pain disappears.

1. Opening of the chest

This exercise is good to perform in the morning or before going to bed to straighten your back, “open” the chest and relax the pectoral muscles.

Execution: Lie on your back with your feet flat on the floor and your knees bent. Spread your arms out to the sides with your palms up so that your body resembles the letter T.

For maximum relaxation, place a rolled up towel (along the length of the entire spine). If you are using a towel, make sure your buttocks and head are on the roll. Do this stretch for 10 minutes a day.

1. Angels on the wall

This exercise helps to strengthen the muscles responsible for maintaining the correct position of the shoulders. Therefore, if you have stooped shoulders, follow this exercise several times a day: stand with your back against the wall, arms outstretched to the sides.

Then bend your elbows and rotate them so that the back of your hand touches the wall just above your elbows.

Slowly raise your arms up, put them behind your head, while trying not to tear off the back of your hand and elbows from the wall. Slowly raise and lower your arms 10 times, as if drawing an angel in the snow.

Stooped (or rounded) shoulders are a fairly common type of posture disorder in our time, which is not only unaesthetic, but can also lead to pain. To avoid such troubles, the site recommends performing the simple exercises described above daily.

Exercises for beautiful posture will help strengthen the muscles of the back and lengthen the spine, if repeated constantly. Beautiful posture is not only an aesthetic sight, but also a direct link with the health of the musculoskeletal system. Almost everyone has back problems in the modern world: sedentary work in the office, lack of sports hobbies, chronic fatigue - all this in combination creates problems.

Help special exercises For beautiful walk and posture.
But by means of simple exercise we can solve this problem once and for all.

We exercise at home

Many ignore sports training, citing the fact that there is no opportunity or time to visit the hall. A number of exercises have been developed that can be done at home, without the help of a trainer or expensive exercise equipment.

Warm-ups:

• running in place
• walking at a fast pace.

Stretching:

• sit on the floor cross-legged (in Turkish); take your hands into the castle, raising them above you, with your whole body stretch after you, up;
• get on your knees, clasp your hands behind your back and pull them up; stretch your arms as high as possible.

Basic exercises for a beautiful posture at home:

1. Push-ups. Take emphasis lying down. Align the body in a straight line, strictly parallel to the floor. Put your hands shoulder-width apart, hand - fingers forward. While inhaling, gently bending your arms at the elbows, lower yourself so that your chest touches the ground. Without changing the position, return to the starting position on the exhale. During the exercise, you need to follow the elbows, do not spread them to the sides. The classic version may not be possible for people who do not have physical training. To begin with, you can try push-ups, resting not on your feet, but on your knees, or using a bench, a fitball.
2. Lie down on your stomach. In this position, spread your arms to the sides so that the shoulder blades converge. You can't do it in jerks, smooth movements with breath control is an important part of the workout that will bring results.
3. Lying on the stomach, spread the limbs to the sides (“star”). Raise your legs and arms (at the same time) until you feel muscle tension.
4. Standing straight, feet shoulder-width apart, put your hands behind your back: one from above, from the side of the neck, the other from below, from the waist. Lock the brushes in the castle, then try to change the position.

The complex can be completed with an exercise with power load, for this you will need dumbbells (weight varies from individual degree of physical fitness, it is recommended to start with the smallest).

Execution principle strength exercises: lie on a chair with your stomach so that your head, arms (with clamped weights), legs are lowered. Then slowly raise the body, while spreading your arms to the sides. You also need to return to the starting position slowly, you can’t sharply relax the body.

At home, instead of dumbbells, you can use plastic bottles filled with water, or sandbags.

Complex for gait and posture

Posture and gait are closely related.

There are several basic exercises for a beautiful gait and posture that can affect the softness of the step and grace:

1. Become with your back at the support to touch the back of the head, shoulder blades, buttocks and heels. Normalize breathing (even deep breaths and exhalations).
2. Walking with an object on the head. Try to hold the book as long as possible, gradually increasing the time of such walks. Gradually complicate the task: try to do household chores without removing the object, squat, turn your head.
3. Deep plie. Grab a support at chest level. Put your feet together with your heels, turning your socks as far as possible. Squat down to the stop and straighten back.
4. Barefoot, take 5 steps on your heels, then the same number on your toes and with a regular step. Alternate steps for a few minutes. When lifting on tiptoe - stretch up to the limit.

Healthy back and majestic posture

Perform each exercise 5-10 times, gradually increasing the number:

1. Lie on a hard surface, spread your arms to the sides. Raise your head, at the same time pull your socks towards you, freeze in this position for 5-10 seconds, slowly relax.
2. Sit on a chair, put your hands behind your head, bend at the waist and freeze for 5 seconds, keeping your muscles tense.
3. Kneel down, take hold of the support and bend as much as possible, lingering for 10 seconds.
4. Lie on your stomach, grab your ankles and bend at the waist to the limit. Freeze for 3-5 seconds without relaxing the muscles.
5. Roll over onto your back, bend your legs at the knee joints and pull your stomach up, bending the body in the lower back. Keeping the emphasis on the head and arms, linger for a few seconds.

Useful video on the topic

Unique ballet exercises

Ballerinas have bearing and grace, which absolutely everyone stares at.

Systematic training with exercises related to ballet will make your back straight and your gait flying:

1. Head and neck: stretch the neck as much as possible, contracting the muscles of the right and left parts in turn, turn the head to the sides. Lift your face up, tighten your pectoral muscles.
2. Back. The main rule is to keep your back straight. Turn to face the support, fix your hands on the crossbar at chest level, lower your shoulders, pull in your stomach and tighten your buttocks. The correctness of the position is easy to determine: you need to release the support and raise one leg - the balance of the body should not be disturbed.
3. Joint performance of exercises 1 and 2.
4. Exercise 3 to complicate: take turns moving your legs to the sides, transferring weight to one leg. Retract the limb smoothly, not in a jerk or swoop.
5. Raising on high toes. Position: heels together, toes apart. We do it smoothly.
6. Squat. Facing the support, distribute the center of gravity evenly, feet - as in the previous exercise. Perform the squat slowly, reaching the lowest point, do not stop, but rise to the starting position. The execution consists of one continuous movement.
7. Throwing legs with a push to an accessible height. At the same time, do not let your back relax.

Uvarova Lilia Anatolievna,

choreography teacher

higher specialized education

Methodical development

"A system of exercises aimed at correcting deficiencies in posture"

for students of the choreographic department of the Children's School of Art.

I. Correction of defects in posture.

The formation of ballet posture is a top priority.

Tamara Ivanovna Vasilyeva, * who has published more than one work on integrated approach in the formation of ballet posture, recommends exercises taken from gymnastics, systems of yogis, parterre machine. These are the exercises that contribute to the development of the motor functions necessary for practicing the art of choreography.

She talks about an integrated approach, which consists in the fact that the main method of classical dance is combined, especially at the initial stage of training, with auxiliary corrective exercises. The main posture is the spine and its connection with the pelvic girdle. The spine has curves: cervical (forward), thoracic (back), lumbar (forward), sacrococcygeal (back). With normal posture, the curvature of the spine is moderately expressed. The direction of the lines of the vertebrae is strictly vertical. The right and left parts are symmetrical: the neck-shoulder lines are at the same level, the angles of the shoulder blades are at the same height and the same distance from the spine.

In normal posture, the axis of the body, passing through the common center of gravity, is projected onto the middle of the support area, which ensures a stable balance of the body.

It is important to remember that work on posture at the initial stage should be carried out in a half-turned position of the legs. It is necessary to immediately study the individual physical data of each student.

Most common deficiencies:

I. - slight stoop of the child (kyphosis);

II. - saddle-shaped lower back (increased deflection in the lumbar spine);

III. - asymmetry of the shoulder blades.

To correct these shortcomings, it is necessary to apply row corrective exercises on the floor in a position that unloads spine, - sitting, lying on the back and stomach, kneeling, standing later.

*Tamara Ivanovna Vasilyeva - teacher-choreographer, candidate of art criticism, honored worker of culture of the Polish Republic (taught a course of classical dance under the direction of A.Ya. Vaganova).

He has many years of experience in the Moscow Choreographic School, in schools in Riga, Kyiv and Alma-Ata, as well as in cultural institutions, ballet schools in our country and abroad.

I. Exercises for stooping (kyphosis).

Exercise 1.

1 measure - pushing up from the floor, raise the body, strongly bending in the thoracic and lumbar spine.

1 measure - fix the position, take the head strongly back.

2 measures - return to I.p.

Perform lying on your stomach, kneeling, also on 2 legs.

b) I.p. the same, only the arms lie, extended forward. For each quarter on the hands, as if rising, step to the body and also bend

c) I.p. the same (as before). Now open your arms up to the III position of classical dance (or just straight). Fix as in option a). Repeat the same for the second position of the hands.

Later, you can complicate and perform I and II port de bras, including its performance.

Exercise 2.

a) I.p. - lie on your stomach, legs in I position. Hands on the back of the head. Perform in pairs, the second student holds the legs at the ankle in the I position.

M.r. 4/4, 3/4.

On 1 t 4/4 or 2 t 3/4 - raise the chest, pelvis and stomach on the floor, bend strongly under the shoulder blades, contracting the back muscles. 1 t 4/4 or 2 t 3/4 - return to I.p.

b) I.p. - Same.

Open hands to the II position - (hold) and to the III position - (hold).

c) a variant of the exercise c I post de bras.

Exercise 3

a) Performed as the previous one, in pairs.

I.p. - lie on your stomach, stretch your arms forward, brushes down.

The partner takes the performer by the hands, or wrists (which are strongly extended) and lifts them up. Bend in the lumbar region, pull the shoulder blades to the hips, lower the shoulders. The partner must increase the lift, spring, under the control of the teacher, because. can't be done abruptly. M.r. former. Performed also; lift, hold, slowly lower, pause.

b) I.p. the same, in pairs, only arms to the sides, hands on the floor.

Executed as option a).

It is important to ensure that the shoulder blades stretch towards the lower back, because. there may be a gross mistake: the shoulder blades stick out - kyphosis increases.

Exercise 4

a) I.p. - lie on your stomach, arms along the body.

M.r. 4/4, 3/4, slow pace. On 1 t 4/4 (2 t 3/4) - bend your knees, arms horizontally open to the sides. Raise the chest, bending actively back in the thoracic and lumbar regions, tilt the head back (slightly thrown back). A semicircle is formed, tighten the muscles. 1 t 4/4 (2 t 3/4) - return to I.p. Make sure that the legs do not bend too much, because. the task is to strengthen the muscles of the back, and not to connect the head and legs.

b) I.p. - Same. The execution principle is the same.

Only here it is necessary to take the ankles of the legs with your hands, and actively pull the legs (as if lowering to the floor), the rise is reduced. Follow: shoulder blades down, shoulders open. (The exercise is sometimes referred to as the "box").

Exercise 5

a) I.p. - lie on your stomach, legs extended at the knees and feet, hands forward.

M.r. same.

1 t 4/4 (2 t 3/4) - raise the chest, arms and legs, move the head actively back. Bend as much as possible in the thoracic spine and lower back. Tighten your muscles.

1 t 4/4 (2 t 3/4) - go down to I.p.

may be a hold option. Because exactly static position educates (fixes) muscle memory.

Exercise 6

a) I.p. - in a pair, sit with your back to each other, stretch your legs forward.

The performer lowers his arms along the body, slightly bent at the elbows. The assistant partner takes the performer with his hands from above under the elbows and pulls him towards himself, trying to actively bend the performer in the thoracic spine.

It is impossible to make sudden movements; it is not recommended to do it without a teacher. You can vary the performance at will, springing or making a delay (hold). M.r. and the performance is the same.

Exercise 7

a) I.p. - kneel down, keep the body and head straight, lower your hands down.

M.r. 4/4 (3/4).

At 2/4 - (1 t 3/4) raise your arms up, bend back 2/4 (1 t 3/4).

2nd t - 2/4 (1 t 3/4) make an attempt to reach the feet with joined hands. 2/4 (1 t 3/4) raise the body, hands behind the back.

On 2/4 (1 t 3/4) sit on your knees, bend over to your feet, press your chest to your knees, take your hands as far back as possible, head is held above the floor.

2/4 (1 t 3/4) fix position.

1 t 4/4 (2 t 3/4) - relax and return to initial position.

b) I.p. - too, but hands on the waist behind the back, elbows look back, hands can hold on to the feet. Bend back, hold, return to I.p.

Exercise 8

a) I.p. - on your knees, arms lowered along the body. Knees side by side, feet shoulder width apart.

Sit between your legs, grab your ankles with your hands, put your shoulders and head on the floor, bend in the lumbar region.

Fix this position, then return to I.p. Watch your shoulder blades. Another option is to put your hands behind your head.

Exercise 9

a) I.p. - standing facing the machine, holding with both hands, the distance from the machine is such that when the body is tilted forward, a right angle is formed (the legs are parallel to the wall, the body is parallel to the floor). Performed in pairs. The performer's arms are extended at the elbows. The assistant with both hands presses on the back in the thoracic region, springing and fixing the position at the maximum point.

b) I.p. - Same. Performed one at a time. Move away from the machine as far as possible and, without releasing your hands, lower your legs and stomach to the floor with restraint. Actively bending in the thoracic and lumbar spine.

There are a lot of exercise options, but you need to ensure that there is no overload. The advantage is given to exercises for backbends in the thoracic region. The position of the body at the barre in the classroom for children with kyphosis: straighten your shoulders and stretch the chest muscles, trying to pull the shoulder blades down to the lower back and pulling in the abdominal muscles, stretch the spine, pelvis back, the body from the waist slightly forward.

II. Exercises for the saddle-shaped lower back (lordosis).

If there is a saddle-shaped lower back - lordosis, then muscle strengthening exercises are recommended abdominals stretching the flexor muscles and strengthening the extensor muscles hip joints, stretching the posterior ligaments of the lower thoracic and lumbar spine (stretching the muscles and ligaments of the back, especially the lumbar).

Exercise 1.

a) I.p. - lie on the floor, stretch your legs forward, the body is straight, the hands are lowered down.

1 t 3/4 - raise the body and quickly tilt forward on your feet, grab your feet with your hands, press your chest against your legs, straighten your spine

2 t 3/4 - slowly rise and return to I.P.

b) You can do the same from a sitting position.

If there is poor forward flexibility of the body, then there may be an option with a rope. Take it as close as possible, hook the feet shortened in the rise and, springing, lower the body to the legs with the chest as low as possible.

c) The same previous version in a pair, without a rope. The second person actively presses forward, maybe the teacher himself (he feels the limit in the child). In no case do not make sudden and quick movements. We must not forget that it is the static position that stimulates muscle memory.

Exercise 2.

a) I.p. - lying on the floor, on your back, arms open to the side.

Raise your legs to a height of 90, actively put the entire spine on the floor, press your shoulders and shoulder blades to the floor.

Fix this position and follow lumbar, gluteal muscles are strongly retracted, the coccyx is lowered ("tucked in") and filed forward.

Exercise 3

a) I.p. - sit on the floor, stretched legs open as wide as possible to the sides.

Tilt the body forward to the floor, trying to reach it with your stomach and chest, stretch your arms forward.

Fix the position and return to I.p.

b) You can use the same with the help of a partner who should actively help if necessary.

It is important that the pelvis does not stick out. immediately formed lordosis.

Exercise 4

a) I.p. - the same, legs open, arms open to the sides. Turn around with an inclination of the hand to the opposite leg, lie on the leg, trying to reach the toes of the outstretched leg with your hand. Fix position. Then calmly return to I.p. and repeat with the other hand to the opposite leg.

Exercise 5

a) I.p. - sit on the floor, stretch your legs forward, the body is straight, arms are lowered down.

Bend your knees, press them to your chest with your hands, actively straightening your shoulders, holding your chest with your legs, straightening your spine. Fix the position. Return to I.p.

This position must be checked by the teacher or, sitting sideways to the mirror, control it yourself.

exercise b.

a) I.p. - lie on the floor, on your back, stretch your legs, put your hands along the body. Bend your knees, press them to your chest with your hands, press your head to

knees ("grouping" in gymnastics). Return to I.p. and relax, preferably without arching your lower back.

b) I.p. - Same. The previous exercise, swinging from the first vertebra to the last, like a "ball". Exercise is as useful as a massage for the spine.

Exercise 7

a) I.p. - lie on your back, stretch your legs, arms along the body, palms down.

For 1 measure 3/4, simultaneously raise the body and stretch the legs (form an angle). Raise your arms and open them to the sides for balance.

For 1 measure 3/4 - fix the position.

2 bars 3/4 - come to I.p.

b) I.p. - too, only the top of the case is raised. arms are bent at the elbows and hold it.

Legs at a raised height perform a "bike" or "scissors".

c) I.p. - the same as a). The variant of the "boat" on the contrary,

fix position.

Exercise 8

a) I.p. - Lying on your back, bend your legs at the knees and open them shoulder-width apart. Hands behind the head.

2/4 - raise your head with your hands and thoracic region spine forward as far as possible higher.

2/4- lower the body in I.p. Repeat several times.

b) The exercise is the same, but with fixation on 2/4 and relaxation on 2/4.

c) I.p. - Same. 2/4 lift the body also, 2/4 turn to the opposite knee, 2/4 turn to a flat position, 2/4 return to I.p., relax.

Exercise 9

I.p. - sitting, knees shoulder-width apart, bent and fixed, arms to the sides. 2/4 - turn the body to the opposite knee, actively turn the shoulders (up to 90° in relation to the pelvis), help with hands. You can hook your elbow on your knee and spring 2/4.

2/4 - turn the body, 2/4 return to I.p.

Exercise 10

a) I.p. - lying on the floor, arms to the sides, the rise is reduced (attention to the stretched spine).

2/4 - raise the leg bent at the knee to the chest, clasp it with both hands, press the thigh to the stomach, raise the head and shoulders as much as possible up. 2/4 - fix the position, as long as possible.

2/4 - return to I.p.

2/4 - relax.

Repeat everything with the other leg, and then both at the same time.

b) I.p. - Same. Raise your straight legs up, grab your legs with your hands, try to find balance and gain a foothold for as long as possible.

With a saddle-shaped lower back, students tend to "lie" on the loom. In this variant, it is necessary to move the pelvis in the coccyx area down and forward, with a strong tightened buttocks, the thoracic spine forward, and the stomach is strongly drawn in towards the spine (feeling of emptiness in the stomach and abdomen, large space).

You can figuratively compare this position with "cat or dog's tail between their legs." Wherein lumbar muscles should be greatly stretched. Rib cage in a deep exhalation position.

III. Exercises for asymmetric shoulder blades.

With a small scoliosis, exercises are used to eliminate the lateral displacement of the axis of the spine. The position of the head and shoulder blades is normalized. When performing exercises, monitor the symmetry of the neck-shoulder lines.

With asymmetry of the shoulder blades, the muscles of the back, and especially the muscles adjacent to the shoulder blades, should be strengthened. Exercises that help strengthen the strength of the abdominal muscles, especially the oblique ones, are useful.

Exercise 1.

a) I.p. - standing at the machine, grasp the stick with your hands at shoulder level. Then the hand corresponding to the lowered shoulder is placed on one stick above the other hand. Try to align the line of the shoulders and shoulder blades

Do a deep squat and return to I.p.

Exercise 2.

a) I.p. - sit down, legs extended, arms open to the sides.

On 2/4 and 2/4 - actively turn the shoulders in the opposite direction and

lean forward, lie on the floor and stretch your back muscles.

On 2/4 and 2/4 - turn, raise the body in I.p.

Do the exercise with the shoulder, which is lowered below. Only the great desire of the child, plus his active and mobilized attention with the strict guidance of the teacher, can correct such a shortcoming. You should know that weights in one hand cannot be carried. The mentor should popularly explain the task to the student, how he should take care of himself both at home and at school. With asymmetry of the shoulder blades, it is necessary to remember the muscle sensations of the correct position of the body, and especially the shoulder blades and forearms. For a student with such a handicap, the feeling that his shoulders are now not even will prevail, but this impression is correct and he must get used to it. No skill of the teacher will be able to correct this shortcoming if he does not want to delve into the problem of the student himself. When practicing at the stick, such children shift the pelvis towards the lowered shoulder. Therefore, it is necessary to stretch lateral muscles one side and cut the other side.

To consolidate the skills of the correct position, it is important to control the posture with the help of a mirror. The teacher individually indicates the incorrect position of the body, legs and head. He tells and shows how to correct any shortcomings. disadvantage correct posture uneven legs are also considered. There are two specific arrangements for the shape of the legs - x-shaped and "o" - shaped.

With x-shaped legs, the inner ligaments of the knees are longer, and the outer ligaments are shorter. In such students, the eversion is usually greater in the knee joint, so exercises are needed to develop eversion in the hip joint. In corrective exercises, it is important to ensure that the hips do not touch tightly, and there is no knee strain.

The first years of setting x-shaped legs goes in the so-called loose positions. The teacher of the Novosibirsk Choreographic School A. Nikiforova shares her experience in relation to such a shortcoming. The main task that she sets for the student is to influence the strengthening of the muscular-ligamentous apparatus of the inner surface of the lower leg and thigh.

Setting the body with x-shaped legs: 1st position - heels, lag behind one another (depending on the "x"), so that the knees are in close contact and turned in. side outward, and the foot, "without blockage" on thumb forward or backward, touched the floor with 3 points. The thigh muscles are laid aside outward, the glutes are tucked in and pulled up, which, in turn, supports the back muscles, making it possible to follow right position shoulder blades, which are lowered down in one line and slightly pressed. It is not easy to stand and work in such a position, great efforts are required.

5th position: right leg in front, the supporting left is firmly pressed with the whole foot to the floor. calf muscles turned forward - outward, the gluteal muscles are tightly pressed, the body is pulled up, the ends of the shoulder blades are lowered down and slightly pressed. The axis of the body passes between two feet lagging behind one another (as if in a small IV position). Depending on the size of the "x", this distance can be from 2 to 5 cm. The calf muscles turned forward - outwards align the leg and place it perpendicular to the floor. This position forces the hip to be more intensively pulled to the side - outward. At the same time, the shoulders are well lowered and the student "holds his side."

Working in this mode after a certain amount of time will make it possible to stand in tight positions with aligned legs. X-shape reduction and stabilization knee joint achieved through hard work for resistance muscles.

The result will be on the face, only when the student understands what is required of him, when there is such a skill in working with muscles. Exercises are performed with slightly relaxed knees. One particularly effective corrective exercise is the compass exercise.

I.p. - lie on your back, stretch your legs, put your hands along the body.

For 1 measure 3/4 (2/4) it is easy to open the legs to the sides with a “compass” slowly, extend the fingers, keep the knees slightly bent, 1 measure 3/4 (2/4) returning the legs to the I.p., focus the resistance on feet and shins.

At o-legs exercises are aimed at bringing the legs closer together, it is necessary to ensure that this position becomes familiar.

They also recommend (1) the exercise "Compass". Moreover, the legs should be opened, starting from the feet, trying to keep the hips and knees of the legs tightened for as long as possible. Returning to I.p., be the first to connect your knees. The exercise can also be done while sitting. Useful exercises for stretching the internal ligaments of the knees, strengthening the muscles of the thighs, gluteal muscles.

Exercise 2.

I.p. - standing in a free position facing the machine, holding with both hands.

For 1 measure 4/4, tighten the gluteal muscles, lower the coccyx and move forward, actively pulling the knees in, connect with each other.

1 measure 4/4 release the tension a little, trying not to open the knees.

Repeat the same with fixing this position.

Exercise 3

I.p. – II eversion position of the legs, facing the barre.

Press the knees in and pull towards each other so that there is a visual sensation of x-shaped legs. It is advisable to fix this position for a long time (from 0.5 - 1 minutes or more) with a general tightened body. The teacher should help, because the student does not immediately understand the desired sensation. A general wish for children with such a defect: it is not advisable to stand in a straight VI position at all (because they reinforce the defect). Their VI position is slightly open socks (this should be remembered by folk dance teachers as well).

In the process of growth, o-shaped legs in children are aligned as a result of training. But subject to the exceptional desire of the student and the sensitive guidance of the teacher.

With flat feet, the spring functions of the muscular-ligamentous apparatus of the foot are strengthened. It is recommended to walk alternately on the floor on half-toes, heels and on the outer edges of the feet, rotation of the feet while lying on the floor. Exercises related to contraction and stretching of the feet are used.

Thus, the teacher in the lesson is obliged to constantly monitor the correct posture and pay special attention to those students who have deviations in physiology.

If you go out into the street at rush hour and take a closer look at the people, you will surely notice how many stooped people around who have a protruding stomach, sunken chest, hands hanging limply below the knees and an old man's shuffling gait. This is a violation of posture, which, according to statistics, affects 70% of the population.

Ballerinas have exemplary posture. Ballerinas have a straight back position (primarily the spine), in which the back muscles are almost not tense, and internal organs not crushed.

The main rule for maintaining a beautiful posture is the ability to sit, stand and walk correctly.

You need to stand straight, straightening your shoulders and pulling in your stomach. Try to do the same when walking.

The correct sitting position is in itself a good workout for the back muscles. To assume this position, sit on the floor and straighten your torso, arch your chest without lifting your shoulders or retracting your shoulder blades. Keep your head loose and straight. The abdominal muscles should be tense, the pelvis should be tightened (often people, on the contrary, protrude it, because it is more convenient to sit in this position). Make it a rule to control your posture.

To straighten the back a few effective tricks:

Take a deep breath and tie at the waist tightly, but without tightening. thin cord or belt. Exhale and straighten your back, the lace should neither weaken nor dig into your waist!

try remember these natural boundaries of the waist and hold them all the time - when you walk, stand, bend over...

For the next exercise you will need brim hat or cap.

We will look at the world a little “down” and train neck muscles.

Pull the visor or brim of the hat over your eyes and walk like that. You will see that you will have to involuntarily raise your head and look. The effect of this exercise proud head posture and hence posture. And also prevention or correction of stoop.

Bandage around the neck. This old "trick" of aristocrats and creative intelligence. The goal is the same - to achieve a "proud landing of the head" and to cope with stoop. Only the means are different.

Straighten up and tie around your neck scarf. Not too loose, but not tight either. And don't take it off unnecessarily! As soon as you forget about proper posture, the scarf will get in the way and force you to hold your head up higher, and therefore straighten your shoulders!

If you are not lazy first results will appear already a couple of weeks. Not only the back will become smoother, but the head will also start to hurt less, clarity of thought will appear, and breathing will become freer.

Smooth movements, stretches and static postures help to learn to control posture and straighten the intervertebral discs. Simple exercises can be done at home too.

- Drop your chin to your chest bring your shoulder blades as close together as possible. So you pull cervical region spine and relieve tension.

- Straighten your back and do circular motions hands as if you are crawling. By developing the muscles of the shoulders, you make it easier for them to keep the neck straight. And do not sit on stools: while you are not used to keeping your back straight, the lack of support is an additional temptation to slouch.

- Stand up straight, lower your arms and slightly move away from the body. Stretch the top of your head up as if you are about to leave the floor. The chin remains slightly lowered.

- In the morning and evening, stand in the “hands to feet” position: leaning forward, try to clasp your ankles with your hands. This stretches the spine and relieves the so-called "habitual curvature".

- Sit sideways to the mirror, to control the position of the back. Bend your knees under you, lower your pelvis on your heels. Place your palms on your knees, straighten your back. Try to sit like this for 3-4 minutes. If you do this exercise 2 times a day, gradually the muscles will remember the correct position.

Checking the acquired reflex for posture control

Take the ideal position of the body in front of the mirror. Then move, make any inclinations and movements. Now return to the starting position again, but without peeking. Check with a mirror: did you manage to keep your posture correctly without it? Congratulations!

Swimming for good posture

In water, our body is "like fluff", so it is easier to control it. For correct posture best style swimming - on the back: the neck is relaxed, the position is strictly horizontal, while all the muscles of the back work, because they help you keep your balance on the water.

But there is no overvoltage either: you can swim at a comfortable pace, speed is not your priority. To keep swimming from getting too boring, alternate backstroke swimming with active freestyle swimming: this way you will strengthen and shoulder muscles, and press. And the result will be - a beautiful posture and become a queen!

Yoga exercises for perfect posture

These simple and effective exercises bring you closer with perfect posture, relieve pain in the spine, strengthen the muscles of the back.

	Exercise 1 Baby pose. Get on your knees on the mat. Arms outstretched, palms facing each other. Slowly lower your buttocks onto your heels, and stretch your arms in front of you. Press your palms to the floor. When the neck relaxes, return to the starting position.
	Exercise 2 Warrior pose. One foot in front of the other by 3-4 feet, arms at the sides, back straight. As you inhale, bend the leg that is in front. We stretch forward and close our fingers above our heads.
	Exercise 3 Lizard pose. We bend one leg in front of us, the second behind you. We rest our hands on the floor, the torso stretches up - perpendicular to the floor. As you exhale, lower your torso to your knee. Do this exercise 6 times with each leg.
	Exercise 4 Bridge pose. We lay down on our back, hands in the castle perpendicular to the floor. We stretch our hands to the ceiling, tearing them off the floor. While inhaling, we raise the pelvis from the floor and stretch the pubic bone to the ceiling. On the exhale, we return to the starting position. Do this exercise 6 times.

Easy set of exercises:

Lie on the floor with your stomach down. It is better that someone holds the legs from behind, or you can lean them against the furniture. Hands behind your head. Lift the body with sharp upward movements. 50 repetitions. On the rise - exhale.

No, not to a metal-rolling machine. To the barre, which the ballerinas are engaged in, this is such a crossbar at the level of the hips, which the girls hold on to when performing the bulk of the ballet exercises. By the way, if you think that you need to practice ballet from childhood, you are mistaken. Recently, this type of training is very popular among women who have become bored with going to the gym with exercise equipment. And the muscle groups that ballet develops and strengthens are the most problematic of ours, women's, problems!

Ballet strengthens the muscles of the back, abdomen, legs and buttocks. The posture becomes simply divine, and the silhouette is perfect! In some cities in our country and abroad, there are now special classes for ordinary women where classes are taught by professional ballerinas. For example, Ilze Liepa developed her own technique for improving female forms based on ballet and Pilates. So I want to present a few ballet exercises that are very pleasant and not tedious to do, and the effect of them is no worse than from fitness or dancing. Dress up in nice class clothes, turn on light blues music and feel like a ballerina, flexible and incomparable. And after a few weeks of classes, passers-by will run up to you and ask: girl, are you a ballerina? - so divine you will look.

Let's start training

Perform these exercises three times a week - and in a month you will get a posture no worse than that of Maya Plisetskaya. Exercises are best done slowly, not abruptly, as they do in a ballet class. Feel every muscle involved in the movement. Well, if there is an opportunity to study in a real dance class, where there are mirrors and a machine (if you are agitating girlfriends, you can clubbing rent such a hall for a few hours a week, it will not be as expensive as classes with personal trainer). And if you do it at home, use a table or window sill as a machine.

1. HOLD THE CHIN
The most important ballerina exercise
You have to do it all the time! Always keep your chin parallel to the floor - this automatically forces you to straighten your shoulders. Yes and double chin we don't need anything!

2. PORT DE BR
Exercise for the spine
Stand on your toes, stretch your arms up and try to reach the ceiling, tensing the muscles of your back and arms as much as possible. Hold this position for 5 seconds, then relax.
Repeat 15 times.

3. SLOPES
Exercise for the lower spine and lower back
Stand straight, put your feet shoulder-width apart and, without bending your knees, slowly lean to the left as far as possible from the body, stretching your arms forward. Ideally, you should touch the floor with your palms, but if the stretch still does not allow, touch the floor with your fingertips. Try to keep your chin always parallel to the floor! Return to starting position. Repeat the same tilts forward, and then to the right.
Repeat 5 times on each side.

4. HORIZONTAL STRETCH
Exercise for the back, buttocks and rear surface hips
Sit on the floor, stretch your legs. Wrap your arms around your ankles or feet, if stretching allows, and gently lean forward, keeping your chin parallel to the floor, until you feel discomfort in your back. Return to starting position.
Repeat 10 times.

5. Batman Away
Exercise for the inner thighs, oblique and rectus muscles of the back
Standing straight, throw your left foot on the table, stretch the sock. lean towards outstretched leg trying to touch her chest. Return to starting position.
Repeat 7 times for each leg.

6. PLIE
Exercise for the buttocks and strengthening the Achilles tendon
Stand straight, heels together, toes as far as possible to the sides. Squat down to knee height, springing your legs and tensing your buttocks.
Repeat 20 times.

7. TILT TO THE SIDE
Exercise for oblique abdominal muscles
Grasp the window sill with your left hand and lean as far to the right as possible. Raise right hand and lean to the left, stretching the right side. Return to starting position.
Repeat 7 times on each side.

8. BATMAN BACK
Exercise for the mobility of the hip joints, strengthening the back of the thighs and buttocks
Lean your hands on the table or chair back, straighten your back, turn your shoulders and “throw” your straight leg back.
Repeat 10 batmans with each leg.

9. SITTING STEPS
Exercise for the buttocks and back of the thighs
Sit on the floor, bend your knees, hold your shins with your hands and move forward, “stepping” with your buttocks. Do not lower your legs and do not help yourself with your hands.
Walk the entire length of the corridor or room, and then come back.

And a little more about classes
You shouldn't be cold or hot while exercising. Muscles must constantly be warm, so you avoid sprains and achieve best result in muscle strengthening. To do this, practice in tight tights. Feet and shins are also better to keep warm, for this ballerinas wear leggings in training. As for shoes: it can be just socks or shoes. Special ballet shoes for posture exercises are not required. But if you are “fired up” to continue exercising, pointe shoes will be needed, they are sold in specialized stores, and the seller will definitely tell you which ones you need. Good luck!