Correct posture is the decoration of any body. Especially great attention is paid to girls. In order to keep your back level and strong, you need to regularly exercise at the gym or at home. The following are some exercises that will help improve posture and level your back.
Middle Back Stretches – Cat-Cow Pose
The essence of the exercise is reduced to a special position of the body, which looks like a cat. To do this, you need to get on all fours – legs and arms shoulder width apart. Taking a deep breath, it is necessary to bend the lower back down, and head up. During this exercise, the abdominal and thigh muscles become tense. For an effective workout, 7-10 reps are recommended. During the lesson, it is important to monitor your feelings. It is also worth remembering that such exercises may be contraindicated for people with back injuries or other problems of the musculoskeletal system. Before starting training, it is best to consult a doctor.
How To Correct Sway Back Posture – Boat Pose
This exercise does not require special preparation and does not pose a health hazard. First you need to lie on the floor or rug and stretch your arms forward. Then you need to, straining your legs and abs, try to raise them above body level, while you need to swing on your stomach. This exercise involves almost all muscle groups and is effective in the fight against cellulite.
Do Slopes To Improve Stooped Posture
Performing such exercises is recommended only after a full and high-quality workout. Tilts on the sides are performed in a pair cycle – back and forth, left and right. Do not slow down the rhythm of the exercise, as this can harm the body. Tilting should be done slowly, controlling breathing. On inspiration, you need to bend slightly back, and exhaling – gently lower down. Up to 7 such repetitions should be performed.
Dynamic And Classic Plank For Postural Muscles
The dynamic plank consists in relaxing the muscles of the back and pelvis. To perform it, you need to stand in the classic bar, and periodically raise the pelvis up. At the same time, it is important to monitor the press – it should strain. Otherwise, the muscles of the back will become tired and there will be little benefit for posture.
The classic plank has much in common with the previous exercise. The difference is the lack of pelvic lift. Starting position – lying on outstretched arms. This load is applied for a while – the more the better. You can perform an elbow stance, but for this you need to use a special mat.