Methods of correcting posture and body shape
In the modern pace of life, it is extremely important to remain healthy in all respects as a person. Not the last in the list of necessary "characteristics" is correct posture. Unfortunately, a sedentary lifestyle, inactivity, lack of necessary gymnastics in a modern person lead to serious posture disorders, which can later result in a variety of diseases of the spine, nervous system and internal organs - from osteochondrosis to paralysis. However, there are methods of corrective gymnastics to eliminate such problems, which are available for use by a wide range of people.
The purpose of corrective gymnastics is to form a correct posture and correct posture defects, if they already exist.
Tasks: activation of general and local metabolic processes; formation of a muscle corset; development of strength and general endurance of the muscles of the trunk; balance training, improvement of coordination of movements; restoration of the respiratory stereotype; normalization of emotional tone; training in visual and kinesthetic perception of correct posture and its maintenance in all starting positions; strengthening the arches of the feet.
General tasks are solved by selecting special and general developing exercises that correspond to the age and physical fitness of the person. Correction of posture defects is achieved with the help of special exercises. Their use makes it possible to change the angle of inclination of the pelvis, restore the symmetrical position of the wings of the iliac bones, upper arms, shoulder blades, correct the position of the head, the magnitude of the curvatures of the spine.
When selecting special exercises, one should keep in mind the tendency to substitution, when a stronger muscle that participates in creating a posture defect performs the function of a weaker one during the exercise. Thus, when trying to strengthen the abdominal muscles in order to reduce the lumbar lordosis and the angle of inclination of the pelvis, lifting the lower limbs from a supine position is often used. The function of bending the limbs instead of the weakened abdominal muscles is taken over by the iliopsoas muscle, the work of which contributes to an increase in the lumbar lordosis and the angle of inclination of the pelvis. Another example: to strengthen the gluteal muscles in order to form extension in the hip joints and reduce the angle of inclination of the pelvis, various swings of the leg back are offered. Normally, when performing such swings, the posterior group of thigh muscles is first included, then the gluteal muscles, and last of all - the extensors of the lumbar spine. But weakened and elongated gluteal muscles are often late and are included later than the extensors of the lumbar spine, or are not included at all. As a result, such exercises in both examples lead to an increase in the posture defect. Therefore, when selecting exercises to strengthen muscle groups that tend to be hypotonia and increase in length, it is necessary to carefully monitor the order of inclusion of muscles in the motor act, to select starting positions that minimize the possibility of substitution.
The effectiveness of the use of special exercises largely depends on the starting positions. The most effective for the development of the muscles of the corset and the elimination of posture defects are those in which the load on the spine along the axis and the influence of the angle of inclination of the pelvis on muscle tone are minimal. These include positions lying on the back, on the stomach, standing on the knees, on all fours.
The following special exercises are used for posture defects in the sagittal plane: when the angle of inclination of the pelvis increases - exercises that help strengthen the ischiocrural, gluteal muscles, abdominal muscles. When the angle of inclination of the pelvis decreases, exercises are used that help strengthen the extensors of the lumbar spine, muscles of the front surface of the thigh. Elimination of winged scapulae and shoulder joint reduction are facilitated by exercises that strengthen the lower and middle scapular fixators, which relax and stretch the upper scapular fixators, pectoralis major and minor muscles.
Symmetrical exercises are most important in asymmetrical posture. They provide equalization of muscle strength and elimination of the defect. Studies have shown that when performing such exercises, weakened muscles on the side of deviation work with a greater load than on the opposite side.
Training in visual and kinesthetic perception of correct posture is achieved by controlling posture and performing special exercises in front of a mirror from different starting positions.
The following are options for special exercises and complexes in a game form for correcting various types of posture disorders, performed from different starting positions. These lists in no way claim to be complete, but are only fairly limited examples of the entire variety of exercises and starting positions that can be chosen for classes.
For preschool children, lessons conducted in a plot-role form have advantages over ordinary physical education classes. However, immersing themselves in the image, the child sometimes makes inaccuracies in the execution of movements, which can reduce and even nullify the expected therapeutic effect. Therefore, it is important to teach children in advance to perform the exercises correctly, or to start the lesson with a greatly shortened complex, building the plot in such a way that incorrect execution of the exercise destroys the entire fairy tale. As one exercises is mastered, others can be added. Each complex contains 5 exercises in the introductory part, 9-10 in the main part, and the final part includes exercises for diaphragmatic breathing and relaxation. In the first lessons, it is advisable to take 3-5 exercises from the main part and gradually add 1-2 per week.
The complex given for correcting asymmetrical posture begins with the embryonic posture and comes to the standing position through the sitting and all-fours positions, thus repeating the formation of movements in human ontogenesis. This principle of constructing complexes of corrective gymnastics can be used for the treatment of any posture disorders.
Correct posture for scoliosis
Pressure on the intervertebral discs (as a percentage of the standing position):
Lying on your back 25%
Lying on your side 75%
Standing 100%
Standing, leaning forward 150%
Standing, leaning forward, weight in hands 220%
Sitting 140%
Sitting, leaning forward 185%
Sitting, leaning forward, weight in hands 275%
If you work sitting down, periodically "press" your back and lower back into the back of the chair, and if there is a high headrest, rest your head against it with effort.
The same strong pressure between two vertebrae occurs when a person sits, leaning forward, without leaning on his hands. If you lean on your hands, placing them on a table or the back of a chair, the load on the upper body decreases, and thus the pressure on the vertebrae decreases.
The pressure between the two vertebrae increases when a person lifts an object by bending forward with straightened legs. In this case, the load on the intervertebral disc is several hundred kilograms.
When the spine is “extended”, for example, when a person hangs on his hands without support on his legs, the pressure is less than in a lying position. In this case, the intervertebral disc may even be stretched. This circumstance is sometimes used in the treatment of some diseases of the spine.
The weight of the head presses on the cervical vertebrae. Even the arms are a load for the cervical spine, since the muscles of the shoulder girdle, which raise the arms up, are attached to the back of the head and neck. When raising the arms up, these muscles tense and thereby weigh down the vertebrae. Many mental workers unconsciously raise their shoulders, which leads to additional stress on these vertebrae. The cervical vertebrae are subjected to greater stress when working with their arms raised up (for example, when washing windows), especially if they are holding heavy objects in their hands.
When tilting their head down while sitting, the load on the cervical vertebrae will be, according to the principle of the lever, many times greater than if they were sitting with their head raised up. To keep their head in a tilted position, it is necessary to tense the cervical muscles of the neck. Holding this position for some time, you may feel pain in the back of the head, the reason for which is muscle tension.
The cervical vertebrae are particularly stressed when working with their arms and head raised up for a long time (for example, in school teachers when working at the blackboard for a long time). Many people who are engaged in such work suffer from constant pain in the back of the head.
General developmental exercises
1. Lying on your back, arms to the sides, tennis ball in your right hand. Join hands in front, transfer the ball to your left hand. Return to the starting position. Join hands in front, transfer the ball to your right hand. Return to the starting position. Look at the ball. Repeat 10-12 times.
2. Lying on your back, arms along your body, ball in your right hand. Raise your arm up (behind your head) and, lowering it, transfer the ball to your other hand. Repeat the same with the other hand 5-6 times. Look at the ball. When raising your arms - inhale, when lowering - exhale.
3. Lying on your back, arms forward - to the sides. Perform cross-shaped movements with straight arms for 15-20 seconds. Watch the movement of one hand, then the other. Breathing is free.
4. Lying on your back, arms forward - to the sides. Swings with one leg to the opposite hand. Repeat 6-8 times with each leg. Look at the toe. Perform the swings quickly. Exhale during the swing.
5. Lying on your back, hold a volleyball in your hands raised forward. Swings with your foot touching the ball with your toe. Repeat 6-8 times with each leg. Look at the toe. Exhale during the swing.
6. Lying on your back, arms forward. Perform cross-shaped movements with your hands, lowering and raising them. Watch the hand of one, then the other hand. Perform for 15-20 seconds.
7. Lying on your back, in your right hand raised forward, hold a tennis ball. Make circular movements with your hand forward and backward for 20 seconds. Look at the ball. Change the direction of movement after 5 seconds.
8. Sitting on the floor, support with your hands behind you, straight legs slightly raised. Make cross-shaped movements for 15-20 seconds. Look at the toe of one leg. Do not turn your head. Do not hold your breath.
9. Sitting on the floor, support with your hands behind you, straight legs. Raise and lower your legs alternately. Perform for 15-20 seconds. Look at the toe of one leg.
10. Sitting on the floor, support with your hands behind you. Swing your right leg up - to the left, return to the starting position. The same with your left leg up - to the right. Repeat 6-8 times with each leg. Look at the toe.
11. Sitting on the floor, support with your hands behind you. Take the right leg to the right, return to the starting position. Repeat the same with the other leg to the left 6-8 times with each leg. Look at the toe.
12. Sitting on the floor, support with hands behind, straight leg slightly raised. Perform circular movements with the leg in one and the other direction. Repeat 10-15 times with each leg. Look at the toe.
13. Sitting on the floor, support with hands behind, but both legs raised. Perform circular movements in one and the other direction for 10-15 seconds. Look at the toes.
14. Standing, hold the gymnastic stick at the bottom. Raise the stick up, bend - inhale, lower the stick - exhale. Look at the stick. Repeat 8-12 times.
15. Standing, hold the gymnastic stick at the bottom. Squat and lift the gymnastic stick up, return to the starting position. Look at the stick. Repeat 8-12 times.
16. Standing, hold the dumbbells in front. Circular movements with your hands in one and the other direction - 15-20 s. Look at one dumbbell, then at the other. Perform circular movements for 5 s in one direction, then 5 s in the other.
17. Standing, hold the dumbbells in front. Raise one hand, lower the other, then vice versa - 15-20 s. Look at one dumbbell, then at the other dumbbell.
18. Standing, hold the dumbbells down. Raise the dumbbells up, then lower them. Look first at the right dumbbell, then at the left. Again, look at the right dumbbell. Perform eye movements in one and the other direction for 15-20 s. Change the direction of eye movement after 5 seconds.
19. Standing, with a hoop in an outstretched hand. Rotate the hoop in one direction, then in the other for 20-30 seconds. Look at the hand. Perform with one and the other hand.
20. Standing, look only forward at some object. Turn your head to the right, then to the left. Repeat 8-10 times in each direction.
21. Standing, look only forward at some object. Raise your head, then lower it, without changing your gaze. Repeat 10 times.
Note: exercises 3 and 4 can be performed with a dumbbell weighing 3-4 kg.
When performing the exercises, it is recommended not to turn your head, and to perform eye movements slowly.
Therapeutic physical education (TPE) is one of the leading means of conservative treatment of scoliosis. Physical exercises affect the spine, strengthening the muscles of the trunk, allow to achieve a corrective effect on the deformation, improve posture, the function of external respiration, and provide a general strengthening effect. TPE is indicated at all stages of scoliosis development
The complex of TPE means used in the conservative treatment of scoliosis includes:
- therapeutic gymnastics;
- exercises in water;
- massage;
- correction of position;
- elements of sports.
TPE is combined with a regime of reduced static load on the spine. TPE is carried out in the form of group classes, individual procedures, as well as individual tasks performed by patients independently.
The method of exercise therapy is also determined by the degree of scoliosis: in scoliosis of I, III, IV degrees, it is aimed at increasing the stability of the spine, while in scoliosis of II degree - also at correcting the deformation.
Exercises of therapeutic gymnastics should serve to strengthen the main muscle groups that support the spine - muscles that straighten the spine, oblique abdominal muscles, square muscles of the lower back, iliopsoas muscles, etc. From the number of exercises that contribute to correct posture, exercises for balance, balancing, with increased visual control, etc. are used.
One of the means of exercise therapy is the use of elements of sports: swimming in the “breaststroke” method after a previous course of training. Elements of volleyball are recommended for children with compensated scoliosis.
Prevention of scoliosis involves maintaining correct posture. When sitting for a long time, the following rules must be observed:
- sit still for no longer than 20 minutes;
- try to get up as often as possible. The minimum duration of such a “rest” is 10 seconds;
- while sitting, change the position of your legs as often as possible: feet forward, back, put them side by side, then, on the contrary, spread them apart, etc.
- try to sit “correctly”: sit on the edge of the chair so that your knees are bent exactly at a right angle, straighten your back perfectly and, if possible, remove some of the load from your spine by placing your straight elbows on the armrests;
- periodically perform special compensatory exercises:
a). hang on the crossbar and pull your knees to your chest. Do the exercise as many times as possible;
b). take a stand on the floor on your knees and outstretched arms.
Try to bend your back up as much as possible, and then bend it down as much as possible;
Morning exercises, health training, active rest - the minimum physical activity necessary for every person and consists of walking, running, gymnastics and swimming.
In addition to exercises of a general strengthening, health-improving nature, there are also many special ones, for example, for strengthening the muscles of the abdominal press, chest, improving posture... These exercises allow you to correct figure flaws to some extent, allow you to better control your body.
The following exercises will significantly strengthen the back muscles and help maintain the body in the correct position:
1. V.p. - standing, hands behind your head. With force, move your arms to the sides, raising your arms up, bend over. Hold for 2-4 seconds and return to V.p. Repeat 6-10 times. Breathing is free.
2. V.p. - standing and holding a gymnastic stick behind your back (the upper end is pressed to the head, the lower end is pressed to the pelvis). Sit down, return to the standing position. Lean forward, return to the standing position and, finally, lean to the right, then to the left. Perform each movement 8-12 times.
3. Standing position - lying on your stomach. Leaning on your hands and without lifting your hips off the floor, bend over. Hold this position for 3-5 seconds, then return to the standing position.
4. Standing position - standing a step away from the wall. Touching the wall with your hands, bend back, raising your arms up, and return to the standing position. Repeat 5-8 times.
5. Standing position - standing by the wall, press your back, shoulder blades, buttocks and heels against it. Then move away from the wall and try to hold this body position as long as possible.
Exercises that increase the flexibility of the spine and cause it to overstretch are contraindicated.
In addition, it is good to take baths with sea or ocean salt for 20 minutes.
Passive stretching of the spine is necessary: for this, the head of the bed should be raised by 10-15 centimeters and lie on your back and stomach for 40-50 minutes, relaxing. You can add hanging on a gymnastic wall with your back to the wall for 1-5 minutes.
Corrective exercises lying on your stomach
1. Arms extended forward. We stretch the body into a "string" (pull the socks and hands in different directions) - 1 minute.
2. Hands in the support, lean on the palms and alternately raise the right straight leg up - 10 times, then the left.
3. Hands above the head in the lock, raise the shoulder girdle and hold from 2 sec. to 10 sec. - 6 times.
4. Raise the head and arms up, with straight arms we make "scissors" without touching the floor - 1 min.
5. "Shuttle" - arms in the lock are extended forward, legs together are straight. Raise the arms, legs, head and hold for 1 min. - 5-10 times.
6. "Basket": take the legs by the ankles with your hands and rise up on the stomach, hold from 2 -10 sec. - 10 times.
Abdominal breathing
1. Standing on your knees, arms along the body. Lean back "like a board" - 10-12 times.
2. V. p. the same, hands on the belt. Straighten the leg back alternately 10-12 times.
3. V. p. same. Sit on the floor to the left and right of the feet, back straight.
4. V. p. same, knees together, feet wide apart. Sit between the feet and stand up. Back straight. 10-12 times
5. V.p. on all fours. Raise the right (left) straight leg and left (right) straight arm, hold for 2-6 seconds. - 10 times.
6. V.p. same. Reach the knee to the forehead, throw the head and leg back up - 10 times.
7. "Cat" - bend the back up and down - 1 minute.
8. "Turkish" - stretch your arms forward on the floor, head between the hands, bend the back to the floor - 12 times.
9. Restore breathing.
10. Rest 3-5 minutes: lying on your back, eyes closed, arms along the body, palms up, legs shoulder-width apart. Breathing is calm.
11. After exercise therapy, take a warm shower.
All exercises should be done at an average pace and more on turning the shoulders back.
The above exercises and exercise systems, although they can alleviate the feelings of those suffering from posture disorders, are temporary in nature. Do not forget that with systematic violation of the rules of work at a desk, workplace, computer, posture disorders can return, and often in an even more pronounced form. Therefore, the task of extreme importance is the systematic repetition of medical and health complexes and strict adherence to recommendations at work.