The posture of the dancers of the ballet seems to be flawless. But, it turns out that even a giant ballet loads is not enough to muscular became "iron". And the ballet dancers need professional help.
A recognized expert in side posture is an English physiotherapist Jackie Pelli. Jackie knows all about how to stand, sit or walk. The last five years she advises at the Royal Academy of dance in London, and many stars of ballet helped to strengthen muscles and improve posture. For ordinary people, Jackie Pelli also designed a program to improve posture and presented it to the pages of the Home. This is a series of simple exercises that everyone can do. Regardless of age, physique and fitness level.
Exercises performed on the floor, on a soft Mat or towel. You should start with one to four repetitions and to bring them up to ten. On the first day of the session should not last more than five minutes. The execution of the entire program takes approximately 20 minutes. You have to do it regularly, every day - and so until then, until you feel that you got a good posture. From that moment, somehow, as soon as you feel that the back is returned to "bad habits".
Jackie Pelli comes from the fact that a good posture not only provide a strong back muscles. Great value play of the muscles of his abdomen, which are also the "corset", supporting the lower part of the spine. So every exercise is performed with the muscles of the lower abdomen. If you do these simple exercises regularly, they will help to prevent problems with your back, neck and shoulders due to the fact that they are taught to pull loose abdominal muscles and relax stooped shoulders.
FIRST DAY
Strengthen your abs
The first thing you need to feel where the muscles of his abdomen, and then to strengthen their. The strong muscles of his abdomen will help to keep the body upright. Lie down on the floor, legs bent at the knees. The feet are completely put on the floor, thighs slightly spread. Back slightly prehnite that between the lower back and the floor was formed of a low arch". Keep it, carrying out exercise. Chin slightly retract. Imagine that between his chin and neck you hold the peach medium size. Fingers feel protruding hipbone. Move the fingers 2 cm inside and 2 inches down from them. Keep your fingers on these points. Take a deep breath. On the exhale, tightening the muscles of his abdomen and keep them in suspense five seconds. Gradually increase the time to ten seconds. Fingers you should feel the muscles of. When you learn how to keep the muscles of his abdomen tense, try alternately relax and stretch the muscles of the abdomen, breaking one long exhale for five short exhalations.
Strengthen the muscles of the neck
Muscles that lie on the sides of the neck, holding his head. Strong neck muscles help to keep your head held high. And regular exercise more and lengthen the spine. Take the same starting position as in the previous exercise. Push the tongue to the upper palate and gently lift your head - make a nod. Hold this position for a few seconds and return to a comfortable position. Exercise repeat up to five times.
SECOND DAY
Control hip
Studies have found that most people are sitting too deep. This exercise will teach you to find a comfortable "sitting" position, that will help keep straight when you sit. Lie on floor with legs bent at the knees, place feet on the floor. Chin gently pull. Hip conveniently lay on the floor. Take a deep breath. On the exhale straighten and relax your abdominal muscles and buttocks, and at the end of exhalation "calcivite" lower back and buttocks on the floor for a moment, straining the abdominal muscles. The redo rate increase from five to ten.
THE THIRD DAY
Rastyagivaet back
Exercise reduces tension in the back muscles, helps to keep the shoulders relaxed and the spine is elongated. Lie down on the floor. Under the head and back (where it is fastened bra) put a rolled up towel. Take a deep breath, and then exhale through your mouth, pull your shoulders down, relaxing them. Hold this position for three minutes. This may be uncomfortable, but should not be painful.
THE FOURTH DAY
Strengthen the muscles of the shoulder blades
Located on the back muscles hold the shoulders deployed and do not allow slouch. Exercise helps to strengthen these muscles, and, hence, improve posture. Lie on your stomach, forehead, put a rolled up towel, pull your hands along the body, legs slightly spread. Take a deep breath. On the exhale, tightening the muscles of his abdomen and pull the shoulder blades down at the same time reducing their. Imagine that they are two plates that need to "meet" in the middle of the back. As you pull the shoulder blades, you should feel tension in the muscles under them. When the maximum will reduce the blade, pull the fingers towards the feet. Straining muscles, lift your head, plunging under the chin. Do not throw your head. Keep the neck in line with your back. The normal spine should have a slight bend, reminiscent of S. If you have a more noticeable SAG in the back, repeat, placing a rolled up towel not only under the brow, but under the belly.
THE FIFTH DAY
Rastyagivaet back
If you are doing exercises correctly, you should feel a slight muscle pain in the lower abdomen. Finally, it was time to perform all the exercises, adding them to the latest, the most difficult. This exercise strengthens the abdominal muscles, back muscles and stretches the hamstring. Lie on your back with knees bent and legs spread slightly. Inhale deeply and as you exhale lift your back from the floor: first buttocks, then lower back and each vertebra. Strive for on the floor lay only shoulders. If you feel pain, scroll down. Hold the top position, imagine that on your hips is a tray with drinks and slowly inhale. Together, exhale and return to the floor.
Regularly monitor your landing
- If you long to sit, every hour take a break, walk around, mash and adjust the position. Sit with legs bent at the knees at an angle of 90 degrees about the floor: this position supports the lower back. Do not sit straight as an arrow: this is a very unnatural position.
- Put your hands on your ribs and take a deep breath. This technique expands the chest and instantly improves posture in the upper back.
- Do not sit deeply. This automatically leads to the stoop. Move right up on the chair to find a comfortable position _ on the pelvic bones. Carefully strain the muscles of the lower abdomen, slightly retract the chin so as not to overtax the neck, draw your shoulder blades. This is a good posture while sitting.
- From time to time, rotate and shake his shoulders. It reduces muscle tension in the shoulders and back.
- Place on the table or somewhere in sight of the red thing. And each time, when it falleth mind, check as you sit and correct posture.
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