How it is possible to define, the equal back or not? To lean for this purpose rather densely against the wall, holding the head directly, and having pressed the nape to the surface. Hands are required to be lowered down. Having received this situation, follows any of close people or friends to ask to push the palm between the wall and the waist. At the equal back the hand has to pass freely. Otherwise it is worth thinking of posture correction.
Not only the appearance, beauty of the person, but also the correct functioning of bodies depends on the direct back. Back pains are capable to complicate life significantly. But many troubles can be avoided, performing exercises for the bearing. They can be done both in house conditions, and in gyms.
If not to be engaged, to load the back muscle, they will begin to lose gradually flexibility that will lead to their easing. The sedentary life and the minimum physical activity will only accelerate all process. By means of what exercises will it be possible to avoid problems with the back?
Why the bearing is broken?
The reasons of the rachiocampsis there is the huge set, and not just injuries. Quite often foul of the bearing begins with early age. Can lead such reasons as hereditary diseases, the inconvenient place for the dream, the sedentary life, carrying backpacks and bags to problems with the back mainly on one shoulder. At girls the bearing can be broken in case they wear only heels. Well and of course injuries.
At children of the problem with the back arise more often. Also it is connected with the fact that there is the development of the backbone, and elastic muscles are deformed quicker. But also exercises for the bearing are more effective if to carry out them at early age.
General councils
Exercises on the back can differ depending on age. It is better to consult with experts, and they will be able to make the optimum program of trainings. You shouldn't forget about regularity of occupations. To correct the bearing, not one month will be required to perform exercises.
There are several general recommendations.
- Before beginning the training, it is necessary to warm up carefully within 10 minutes.
- In the program of trainings there have to be not only exercises for the bearing, but also for muscles of the press, the neck and shoulders.
- It is recommended to increase gradually intensity of training process to avoid more serious problems.
- It is necessary to start trainings only in the hour after meal.
- It isn't necessary to train daily. Muscles have to have a rest and be recovered.
When it is impossible to train
Postural alignment exercises aren't always effective and useful. Before starting training process, it is necessary to learn and whether there are no contraindications. Among them it should be notedit should be noted:
- Problems with the backbone and to musculoskeletal systems in the aggravation stage.
- In the presence of autoimmune diseases.
- At ORZ and high temperature it is better to refuse trainings.
- It isn't recommended to be engaged at problems with pressure (too high, or, on the contrary, low).
- Trainings are undesirable at the aortic aneurysm and the malignant tumor.
House training
Exercises for correction of the bearing it is possible to carry out houses. If to do special gymnastics daily, results can be seen in the week. Will exactly hold the back more simply, and in movements the ease and ease will appear.
Exercise 1: we strengthen back muscles. It is necessary to rise, lower hands along the case. The head needs to be held directly. In similar situation begin to cramp shovels most close. Shoulders should be taken away back. Exercise is required to carry out 3-5 times, being delayed in the final state for 15 seconds.
Exercise 2: trapezoid muscles. This exercise for correction of the bearing will allow not only to cope with pain, but also to get rid of tension in the neck. It is required to rise directly, having lowered hands along the trunk and having relaxed them. After that begin to raise most highly at first one shoulder, and then another. In final situation it is necessary to be late for 10-15 seconds. The number of repetitions - 5-7.
Exercise 3: we increase flexibility. To perform exercise for prevention of the bearing, the ball, or some heavy subject (toy or the pillow) will be required. Pick up the thing and lift up, having caved in in the waist as it is possible stronger. Hands at the same time have to be straight lines. It isn't necessary to pull in the neck. After that it is necessary to return to the home position and, without stopping, to execute bending forward, having touched the subject the floor. It is necessary to perform exercise smoothly 3-4 times.
Exercise 4: it is worth to rememberit is worth to remember about sides. It is necessary to rise. Bend the right hand and get it for the head, having touched the neck. Left it is necessary to get for the back and to lift to shovels. It is necessary to try to connect hands with each other or to touch at least with fingers. In final situation it is required to be late for 10-15 seconds then hands should be changed.
Exercise 5: cat. Get up on all fours and rest palms against the floor. Taking the breath, cave in in the waist and be late in the similar state for 10 seconds. Doing the exhalation, round the back. It is necessary to repeat this exercise 15-20 times. It is necessary to carry out it only at the expense of the deflection in vertebral department.
Exercise 6: boat. Lay down on the stomach, link hands behind. Shovels should try to be cramped as it is possible stronger, and the leg to cross. Raise the thorax and legs up. The stomach and the basin have to remain on the floor. In final situation it is necessary to be late on 20-40 second. The number of repetitions - 3-4. For beginners this exercise can be difficult therefore it should be simplified, raising up only the thorax.
Exercise 7: level. At foul of the bearing the exercise can be rather effective. It is necessary to receive the prone position, having rested palms against the floor. The body has to remain direct and tightened throughout all training process. In the received situation it is necessary to be late for 30-60 seconds. More experienced athletes can hold the level longer.
Conclusion
The equal bearing well affects health and endurance of the organism. There is the huge number of exercises by means of which it will be possible to keep back muscles in the tone. However the result will depend in many respects on the relation of the person to trainings.