Did you manage to maintain the flexibility that you were proud of in your youth? Flexibility makes the movements smooth and graceful. Age is often determined by the gait and beauty of movements, and in the East they say that the state of human health can be determined by how flexible his spine is, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net Try to bend over, turn around, get the floor with your hands, bend backwards. What about the "bridge"? A screeching tree or, at best, threatening to creak just about?.
Straighten your back. Do you usually have this position of the body? Correct posture is defined simply. Stand up against the wall, touching the back of the head, buttocks and heels. Or imagine that a stick is tied to your back (a somewhat barbarous and almost forgotten, but very effective way of correcting the posture of the girls). Remember this position of the body and try to walk for a while, keeping straight. If you have pain, discomfort in the muscles, then it's time to tackle your spine.
Correct posture is one of the conditions for maintaining health and beauty, because the spinal column is a very complex mechanism, a kind of "hanger" that keeps all organs, systems and parts of the body in a position optimal for the life of the organism. If the posture is disturbed, the position of internal organs is disrupted: slags accumulate in them, which leads to inflammatory processes, dysfunctions and chronic diseases. Damage, curvature and impaired mobility of the vertebrae can lead to serious malfunctions in the peripheral nervous system. Parezy, disruption of the joints and limbs - all this may be the result of incorrect posture.
Almost a third of the world's population suffers from diseases of the spine. This sad fact once again confirms that, breaking away from nature, we do not think about how to compensate your body for restriction of activity, sedentary lifestyle, malnutrition, lack of exercise.
Our spine is exposed to great loads every day. This is a kind of shock absorber, which consists of 24 vertebrae and is bent in the form of the Latin letter S. It softens strokes and jolts when walking, protecting the brain from unnecessary "shocks". Between the vertebrae are disks consisting of cartilaginous tissue. They are compressed and straightened, providing mobility of the spine. If a person for a long time leads an inadequately mobile way of life, intervertebral discs, remaining unloaded or for a long time in a contracted state (with "sedentary" work), are insufficiently supplied with blood, lose elasticity and the ability to restore.
The greatest load on the vertebrae - when carrying weights. Least in lying position.
Dysfunction, spine - a common cause of various diseases. But they can be avoided if you remember that any person needs a rational diet, proper posture, physical exercise and physical activity.
If you are concerned about pain in the spine, this does not mean that you are not allowed to exercise physically. On the contrary, walking, cycling, swimming will be very useful. But it's dangerous to carry heavy loads, jumps and sports that involve significant stress on the spine..
For a healthy body, the loads are useful, but remember that the spine, like the entire body, needs time to recover. Do not exercise, especially power, to exhaustion. In this case, they will not strengthen the body, but on the contrary - will cause him irreparable harm. Dosed, planned and regular loads - this is what you need. Really evaluate your abilities and do not try to beat the records, because instead of a medal you risk getting injured for life.
Here are a few simple exercises for the spine that can be performed without using sports equipment and without any preparation:.
Lean your back against the wall. The legs should be at a distance of 30 - 35 cm from the wall. Try to "slip" down the wall, bending your knees. Hands sliding on the wall. Hold for a few seconds in this position, then slowly return to the starting position.
The second exercise is performed from the prone position. Bend the right leg in the knee. Make circular movements with one foot first to one side, then to the other. Repeat the exercise on the other leg. This exercise will help prevent stagnation in the lumbosacral spine.
Are you sure that you walk right, sit, lie? After all, an ordinary walk, studying at a desk or relaxing on a sofa is also a kind of exercise that promotes the healing of the spine, or, conversely, the development of various diseases.
How to sit properly If you have a sedentary job, first of all you should take care that the seat is comfortable. At Ilf and Petrov in the "Twelve Chairs" there is such a phrase: "Do you know what earlier chairs did? In order to make such furniture, imagine how well it is to know the human seat? "Not only the seat, but also the vertebral column.
A chair or chair should be comfortable. What hinders the production of comfortable chairs? What is the difference for manufacturers, what exactly is the size of the seat or the bending of the backrest to do? The difference in technology is minimal, but for people it is much more useful. Why do you need to release something that is uncomfortable? And yet uncomfortable chairs continue to be mass produced. Convenient is considered a chair on which you can sit for half an hour, without changing the position and without experiencing any discomfort.
If you hold your back in a naturally straightened position, you tire less. Try to imagine a line of collarbones along with the shoulder joints as a hanger on which the entire shoulder girdle is hanged. And hanged so that the hands freely and without tension are located along the trunk in a natural for correct posture position. Feel the comfort and balance of this posture. Now that your memory has already fixed this state, try always to sit like this. With this position of the body, the spine exercises constantly. Whether you are touching, watching TV or sitting at a computer - all the time when you maintain a posture of natural posture, muscles are strengthened, that is, an extremely important process is taking place: the desired effect is achieved practically without any effort and time consuming. Among other things, natural posture will very favorably distinguish you from your colleagues who, while working, are crouched "in the pose of a woman-yaga".
Sedentary work involves the observance of certain rules, so that the forced static position of the body not only does not cause harm, but also becomes a kind of exercise that strengthens the muscles. Following these rules, or advice (as well as other recommendations gathered in this book), saves time and helps to gain from what usually harms.
So, when you sit, you should firmly press your back to the back of the chair at the point where it bends. The trunk should be perpendicular to the floor. In the right position, the muscles of the back should not strain, and the buttocks dumb from the fact that the weight of the whole body presses on the seat.
Periodically get up, walk around, alternately strain and relax your back muscles. Relax the muscles the easiest way: maximally strain them, and then relax. Let your body remember the right position, get used to it.
The height of the chair must be adjusted. A chair or armchair should be with armrests. Under the feet, you can put a bench or massage roller, which is very convenient and brings additional benefits.
For those who drive a car, it is important to correctly adjust the slope of the seat, the height of the seat, the position of the steering column. By the way, high heels for a female driver are extremely inconvenient. At the wheel of the car, take a comfortable position so that the back at the bend has a good support. The massage case made of wooden balls is an excellent invention. In vain, women often neglect it for fear of crushing clothes.
The outfit can be saved by covering the massage pouch on top with another one - from leather or thick cloth. There is nothing more uncomfortable and harmful, especially in summer than the seats of artificial leather and fur.
At home, watching TV, do not sit in a soft chair. Remember that even during rest, everything should be arranged with maximum benefit so that even the passive position of the body helps to strengthen the muscles.
sportzal. com.