Formation of correct posture consists of four stages.

Identifying posture disorders.

II. Realizing your ability to correct your posture.

III. Mastering the skills to maintain good posture.

IV. Strengthening the skills of maintaining correct posture.

Stage I. Identifying posture disorders.

Do you know your body well?

Take off your clothes, get into a comfortable, stable position and evenly distribute your body weight between your right and left legs. Look at yourself using a mirror or video camera from all sides: front, back, side.

You may want to look at yourself some time after class and compare your posture with the one that was. Ask a family member to take a photo of the front, side, and back. Begin inspection from the bottom up, following the gaze from the feet to the head..

Pay attention to the position of the legs, the course of the anal line, the symmetry of the waist triangles, the location of the pelvic wings, costal arches, angles of the shoulder blades, earlobes, etc..

After that, turn your attention to the spine.. If you draw an imaginary vertical line from the back through the middle of the back of the head, then with well-balanced bends of the spine, it will pass through the middle of all the vertebrae, the pelvis and in the middle between the shoulder blades.

When viewed from the side, pay attention to the evenness of the natural curves of the spine.. An imaginary vertical line through the ear canal should be positioned behind the knee and hip joints and in front of the ankles Correct posture. With correct posture, the natural curves of the spine are preserved and muscle tone is minimal. Types of incorrect posture: a - the spine is excessively bent in the thoracic region; b - the lumbar spine is excessively extended; c - the spine has no natural curves In addition, pay attention to the protrusion of the abdomen. A prominently protruding abdomen indicates weakness of the muscles that support the spine in front and affect the degree of curvature of the lumbar lordosis..

Posture is considered physiological if the legs are deflected by 4-5 °, the legs are bent at the knee joints by 2-3 °, the feet are deployed by 30-40 °, the distance between the heels is 3-5 cm.

II stage. Realizing your ability to correct your posture.

After making sure that your posture is not all right, you will want to correct it.. However, the smoother you become, the more flaws you notice.. Without the proper skills to align different parts of the body, you usually put a lot of effort into fixing the correct position..

It tires and annoys us. In the end, it gets boring, because our life cannot be completely devoted to correcting posture..

That is why it is much easier to first master the exercises, which can then be used to educate the correct posture and maintain a rational posture at work and at home..

We suggest mastering the following set of physical exercises, which will help you feel and understand the capabilities of your body..

Exercise number 1. Pelvis swing.

Lie on your back, bend your legs at the knee and hip joints Swinging the pelvis Lift the pelvis from the bed and straighten the lower back due to the tension of the extensors of the spine. This exercise is facilitated by the simultaneous protrusion of the abdomen.Then carry out a flexion movement of the lower back due to the tension of the abdominal and gluteal muscles. This exercise is made easier by pulling in the abdomen..

Rocking the pelvis allows you to eliminate postural disorders in lumbar hyperlordosis.

Exercise number 2. Tilting the pelvis to the side.

By repeating the inclinations alternately in both directions, you will be able to correct the lumbar spine.

Lying on your back, stretch the leg slightly abducted along with the corresponding half of the pelvis. Retract the other leg, making a reverse movement due to the tension of the mainly square muscle of the lower back Tilts of the pelvis to the side Performing this exercise, you will understand the mechanism of the pelvic tilt in the frontal plane. By relaxing a tense muscle and tense a relaxed one, this disorder can be corrected..

Exercise number 3. Lateral horizontal displacement of the upper torso in a sitting position.

Perform this exercise for self-control in front of a mirror.. It consists in the displacement of the chest in the horizontal direction. In doing so, you can help yourself by stretching your arm to the side and transferring your body weight to the buttock and leg of the same side..

With the correct contraction of the oblique muscles of the abdomen, the thoracic region is displaced without causing tilts and bends of the spine Lateral horizontal displacement of the upper body in a sitting position This exercise can significantly reduce even pronounced scoliosis of the thoracic spine.

Exercise number 4. Lateral horizontal displacement of the pelvis in a standing position against the wall.

Stand with your back to the wall, pushing your legs away from it, spaced shoulder-width apart, and slightly bend them at the knee and hip joints. The body and head fit snugly against the wall and do not take part in the movements of the pelvis.

Carry out a horizontal movement of the pelvis from side to side in the plane of the wall. When performing this exercise, do not lift the pelvis from the wall. Lateral horizontal displacement of the pelvis to a standing position against the wall. Exercise number 5. Lateral horizontal displacement of the trunk in a standing position against the wall.

After assuming the pose described in exercise number 4, perform a side-to-side torso shift..

In this case, the pelvis fits snugly against the wall and does not take part in the movement of the body, the body does not come off the wall during the exercise. Lateral horizontal displacement of the body in a standing position against the wall. Exercise No. 6. Lateral horizontal head displacement.

Sitting or standing in front of a mirror, move your head horizontally from side to side. At the same time, the head does not turn or tilt Lateral horizontal displacement of the head Learning to perform these exercises correctly, you acquire the skills to correct posture and align the spine.

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