Beautiful posture, easy gait distinguish man. Slender man of small stature seems higher. Travelling legs and bent back can ruin the impression of a beautiful person. And Vice versa: an easy gait and a slim figure will "smooth out" the disadvantages ugly person.
C. I. Dal determined in good shape as a combination of harmony, Majesty, beauty, and led the proverb: "Without bearing the horse - cow".
And scientists, the term "posture" is interpreted as "the usual position of the body at rest and during movement, formed from early childhood in the process of growth, development and education. Correct posture makes a person beautiful and promotes normal functioning of the musculoskeletal system and body".
The need to develop good posture is called not only the aesthetic requirements, but also medical.
Posture can be correct and incorrect.
If a man keeps his head freely, the body straight, his shoulders slightly lowered, laid back at the same level, tummy tuck, knees straight, chest a few steps forward, then one can say that this man has the correct posture.
Posture has a direct impact on human health. It creates the conditions for its normal position and activities of the internal organs.
Posture reflects the inner state of man - his mood and health. When we are healthy, vigorous, and we lifted outwardly: raspryam shoulders straighter hold.
In the formation of posture plays a big role spine. It can be compared with the mast in a vertical position hold numerous stretch marks. In the human body the role of stretch marks perform short and long muscles running from the spine to the ribs, shoulder blades, pelvis, skull...
It is therefore important that the muscles on both sides of the spine have been developed and tighten evenly. Correct body position and is determined by the degree of development and the tone of the muscles and ligaments surrounding the spine.
The formation of posture in humans begins with the first days of life. As the movements of the child is formed of four natural (physiological) curvature of the spine; cervical and lumbar - bump ahead (if you look at the spine from the side, the chest and hips bulge ago.
With proper posture physiological spinal curves expressed moderately. They are formed to 6-7 years. Bends protect the internal organs and the brain from shocks and vibrations, with the advent of the spine acquires the ability to bounce back. At the same time begins to be determined and fixed posture.
The most common posture problems in childhood and adolescence is sluggish posture, characterized by the increase of the cervical and thoracic spine curves slightly lowered head, lowered and shifted his shoulders forward, stuck to the chest, behind the backs of the blades and hanging belly; legs sometimes slightly bent at the knees.
Another common defect posture in children and adolescents is the so - called flat back: spine curves reduced (almost straight back), also changes accordingly and the angle of the pelvis, shoulders down and slightly rotated forward. When this defect posture due to muscle weakness comes back quick fatigue, it is difficult to hold the body in one position and constantly have to change it.
Children and adolescents often slouch, with increased thoracic curvature of the spine, shoulders strongly reduced forward.
Postural disorders not only affect the appearance, but also can lead to several diseases. So, when the chest is sunken, compressed (what happens when stooped, round the back, languid posture, breathing bondage, light insufficiently ventilated, their capacity is reduced. And when bearing defects interfere with good breathing, it affects the entire body. At the same deep breathing increases circulation, and this creates conditions for the full activity of the muscles.
It is also known that many children and adolescents with sunken chest prone to bronchitis, inflammation of the lungs, tuberculosis...
People with poor posture abdominal muscles weakened and poorly perform their function, i.e., they are bad to hold in position the stomach and intestines, which leads to indigestion.
Obstetricians emphasize the importance of good posture for girls, noting that poor posture violates development of internal organs, and it is dangerous for the mother.
Bearing defects affect the nervous system. Appear isolation, irritability, moodiness, anxiety, tearfulness. A child or teenager with poor posture feels awkward, shy to participate in the games of their peers.
There is even a correlation between reduction of hearing in one ear and poor posture. People wanting to hear better, all the time inclines or turns his head to the speaker. It became a habit and causes a disturbance of posture.
Expert tips - students
Not right for a man who thinks that beautiful, correct posture is given to man by nature. It needs to be nurtured from childhood. In children, the spine is very flexible and pliable. If day in and day out to sit or to walk, bent over, keeping one shoulder higher than the other, the spine will curve and you will remain crooked and round-shouldered. In children and adolescents are not yet developed large muscles of the back. If not to strengthen the physical exercise, the same weak they will remain at an older age. Weak muscles will not be able to keep the spine straight, your back will round and people will hunchback who.
There is a direct relationship between good posture and correct movement mode. Because exercise will help you to better supply the muscles with oxygen and nutrients, and it is essential to their good development.
Of particular importance for the formation of correct posture are exercises that straighten the spine, expand the chest, bring the shoulder blades and strengthen the muscles of the back and abdomen.
Very useful balance exercises - walking with various objects on his head.
You will be able to develop the correct, good posture, if you listen to our advice.
Morning, each student should begin with charging, morning gymnastics gives a charge of vivacity for the entire day. Turn into your complex morning exercises the following exercises for the education of correct posture. They help strengthen the muscles of the back and straighten the spine.
But one charge for the education of correct posture a little, still need to watch your gait. Signs of right away are: stop is right, the first ground relates to the heel, toes thus it is not necessary to pull up, but only slightly lifted. You need to walk a middle step (not small and not large), the corresponding growth. The step should be easy, springy and pretty fast. When walking the thigh rises a little in that moment, when changing the reference leg, and falls when the next time step, the heel touches the ground. The knee is fully straightened, even slightly concave, arms slightly bent at the elbows.
When walking, the head should be upright, shoulders and knees do not bend. Here you will find satchel school (or backpack). Its weight is evenly distributed on the whole body and almost not there.
And now notice, as are students with portfolios. Loaded with books portfolio pulls his hand so that his owner is forced to bend. But the books in this portfolio may be less than the backpack that easily goes another student. If you still wear the portfolio, often shift it from one hand to the other. If you go to school with a sports bag on a long strap, walking in the morning for lessons, wear it on one shoulder, and back home on the other.
Most of the day you spend at a Desk at school, but at home behind a Desk. And although you have been taught to sit correctly, remind again:
- at a Desk or table, sit up straight, leaning slightly forward, head low submerge;
- does not rest against the chest to the edge of the table or desks, between the edge of the table and the chest should pass freely hand;
- should not sit on the edge of the chair, and fully to take a seat;
- ensure even load on both halves of the pelvis;
the forearm should symmetrically and freely, without pressure to lie on the table;
- do not submerge one shoulder lower than the other;
legs should be bent at the knees at right or obtuse angle, to stand on the floor or footrest of the entire foot.
To check whether you are sitting, put your hand with his elbow on the Desk, the tips of the extended fingers should touch the corner of the eye.
If sitting at the table, you're tired, change posture: slightly lean forward or sit back on the chair.
Relieve fatigue Fizkultury in the classroom. If you are at home, make every 35-40 minutes short breaks. Come out from behind the Desk and open the window for 2-3 minutes to do some stretching, bending the torso forward, backward and side to side.
What else will help to maintain and to correct posture?
To maintain the correct working position is possible only when the table and the chair are selected in accordance with your height. The height of the table can be checked like this: sit at the table, hand bent at a right angle, press to the side. The height of the table should be 2-3 cm above the bent hands.
Find the right Desk and chair, you can use a special table.
The growth of the student (in cm) the height of the edge of the table top above the floor (in cm) the Height of the chair seat above the floor (in cm)
100-115 46 26
115-130 52 30
130-145 58 34
145-160 64 38
160-175 70 42
> 175 76 46
Another rule. In the standing position it is necessary to evenly distribute the weight of the body on both feet. The habit of standing, transferring weight of the body on one foot, can lead to curvature of the spine. When the answer at the Board standing right, leaning on both legs. Do not immerse the low head and shoulders.
Great value bed and posture during sleep. The habit of sleeping in a soft bed on a high pillow, curled up on one side, crossed his legs to his stomach, often causing curvature of the spine. It is recommended to sleep on a flat, do not bend the mattress, a small semi-rigid cushion. Try to get used to fall asleep on your back.
For the growing organism is very important wholesome, varied diet, which contributes to the normal development of muscles and skeleton.
Development of postural disorders contribute to diseases such as rickets, obesity, infectious diseases.
Poor posture is often associated with flat feet, because that is another problem caused by weakness of the muscles.
Flat feet often occurs because of loosening, fatigue or overload of the muscles of the foot or lower leg. The development of flatfoot contribute to prolonged standing, weakness of muscles, the discrepancy between the large body weight (e.g., obesity) and physical development.
Equally important is the shoes. Shoes without heels, no heels and stiff soles, and not on the leg prevents the foot and creates the conditions for the flattening of the arch of the foot. When flat feet worsens the supporting function of the legs, changes the position of the pelvis and spine, and this, in turn, leads to defects of posture and delays the overall physical development. Flat feet often causes severe pain in the legs and restricts the mobility of the child. Lost depreciation (springy) the ability of the code. The result is that the internal organs are exposed to severe jolts when movements (walking, running, etc), there are fatigue, malaise, and headaches.
If the doctor will prescribe treatment, for example, will send on special corrective exercises, to avoid such practice cannot. For each case has its own system, its own set of exercises. For example, when the lateral curvature of the spine in any direction prescribe exercises that develop muscular; if you stoop to do exercises that strengthen the muscles of the back and the back of the neck, etc.
It is very important to perform these exercises accurately, comply with medical recommendations. Otherwise you run the posture, then have to resort to more sophisticated methods.
So, the correct posture is the beauty and harmony, certificate of good health and high human activity.
To prevent incorrect posture, you must comply with all hygienic requirements for routine and nutrition, exercise and sports, to select for the growth of educational furniture...
Exercises for teaching a correct posture
1. Stand close to a wall (the back of the head, shoulders, buttocks and heels at the same time touching the wall). Put your hands on your hips, squat down on the balls of his feet, spreading his knees apart. During squats neck, shoulder blades, buttocks continue to touch the wall.
2. Stand close to a wall (as in the first exercise), hands on his belt. Bent knee leg up high, head down, trying to touch the forehead to the knee.
3. Lie on your back, hands on his belt, socks stretched. Tighten the abdomen leg bent at the knee. Head from the floor, do not pick up.
4. Lie on your stomach, place your hands flat over his head. Several times cave in the waist, looking straight ahead.
5. Lie on your stomach, bent hand under his chin. Alternately, lift back then right, then left leg. The knees should be straight.
6. Get on your knees, place your hands flat on the belt. Cave back, return to its original position.
Exercises physical fitness minutes (FM)
FM to relieve fatigue from the shoulder girdle and arms
1. Initial position (I. p.) - standing or sitting, hands on waist, 1 - right hand forward, left, up, 2 - to change the position of the hands. Repeat 3-4 times, then relaxed to drop down and shake the hands, the head is tilted forward. Pace average.
2. I. p. - standing or sitting, brush the back side on the belt, 1-2 - to bring the elbows forward, head tilted forward, 3-4 - elbows back, cowering. Repeat 6-8 times, then hands down and shake relaxed. The pace is slower.
3. I. p. - sitting, hands-up, 1 - compress the brush in a fist, 2 - release brush. Repeat 6-8 times, then hands relaxed to drop down and shake hands. Pace average.
FM to relieve fatigue from the body
1. I. p. - hour legs apart, hands behind head, 1 - sharply rotate the pelvis to the right, 2 to sharply turn the pelvis to the left. During the turn the shoulders to keep still. Repeat 6-8 times. Pace average.
2. I. p. - hour legs apart, hands behind head, 1-5 - circular motion of the pelvis in one direction, 7-8 - hands down and relaxed shake hands. The same in the other direction. Repeat 4-6 times. Pace average.
3. I. p. - hour legs apart, 1-2 - tilt forward, right hand slides along his legs down, left, bending, along the body up, 3-4 - I. p., 5-8 is the same in the other direction. Repeat 6-8 times. Pace average.
Source:
the newspaper "children's Health"
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