Scoliosis is a persistent lateral deviation of the spine or its segments from the normal straightened position. Pronounced asymmetry of the body is accompanied not only by curvature of the spine, but also by protruding scapula or ribs on one side (right or left).

Scoliosis most often progresses in adolescence, especially during the period when a teenager quickly grows in height. That is, in age from 10 to 17 years. It is during this period that it is important to pay special attention to the condition of the child’s musculoskeletal system. Disproportional development of bone and muscle structures leads to pronounced visual defects. But only an X-ray examination and the conclusion of an orthopedic traumatologist are objective for diagnosing scoliosis and determining its degree.

It is necessary to begin treatment with an accurate diagnosis and solve the problem comprehensively, strictly individually for each case.

Having extensive experience in the correction and prevention of this disease, specialists from the V.I. Dikul Centers will carry out all the necessary measures:

• Consultation with a neurologist or orthopedist
  The doctor conducts an examination and gives directions for the necessary studies.
• Computer optical diagnostics
  Determines the condition of the back muscles, records in detail the deviation from the central axis of the spine in all planes
• Consultation with a physiotherapy doctor
  The exercise therapy doctor will conduct functional testing of individual muscles and muscle groups
• Consultation with a physiotherapist
  The doctor will identify areas that need relaxation and stimulation.

Based on the data obtained, an individual treatment program is formed, including:

1 Classes with a physical therapy doctor on an individual movement therapy program. For an hour, under the supervision of a doctor, during the lesson, corrective exercises of an asymmetrical nature, breathing exercises, exercises on a crossover simulator, without axial load on the spine, and post-isometric muscle relaxation are performed.

2 Physiotherapeutic procedure of myostimulation. A targeted, deep impact on weakened muscle groups will tone them, complementing classes in the rehabilitation room

3 Consultations with exercise therapy doctors and an orthopedist-traumatologist will allow you to monitor the dynamics of the treatment process and promptly make changes to the treatment program

“A positive result is achieved through the joint desire of parents, children and specialists to solve the problem of scoliosis - its prevention and correction. We are always happy to offer you our knowledge and experience to make your child’s life healthy and full of joy.”

Moscow centers of V.I. Dikul

Individual classes with a physical therapy doctor on a posture correction program for middle and high school students
	Belyaevo -20%	Krylatskoe -20%	Maryino -20%
12 lessons	27 000 21 600	24 000 19 200	28 000 22 400
6 lessons	15 000 12 000	14 000 11 200	16 000 12 800
1 lesson	3 000 2 400	3 000 2 400	3 000 2 400
Each individual session includes a physiotherapy session -

Correct posture not only makes a person’s gait more attractive, but also indicates fully developed and healthy muscles and joints. Slouching, on the contrary, is an indicator that a person has certain problems. This flaw significantly spoils the external impression and self-esteem, and is a sign that the joints and muscles are poorly developed. Special exercises that are combined into complexes and can be performed at home can correct stooping in adulthood.

Strong and confident people have a special body position. They move, stand and sit completely differently. The reason for this is ideal posture, in which the head is raised high and the chest is straightened. This body position tells others about a person’s readiness to overcome absolutely any goal and has a positive effect on all aspects of life. Many people dream of becoming the same, but not everyone is moving in the right direction. If you're tired of constantly slouching and feeling insecure, it's time to change the situation. The main thing is to set a goal and choose the most effective and time-tested techniques that allow you to correct and correct your posture.

Getting rid of slouching not only improves self-esteem, but also has a positive effect on your own well-being and health. Age-related deterioration of posture is directly related to an imbalance of ligaments and muscle fibers responsible for correct body position. This manifests itself not only externally, but also over time causes a number of problems with the health of the musculoskeletal system and the following negative consequences, which manifest themselves in the form of:

• chronic pain in the cervical and spinal regions, as well as in the shoulder girdle;
• injuries to the knee joints, feet, hips and, of course, back;
• headaches and fatigue;
• muscle weakness and atrophy;
• digestive and respiratory system disorders;
• tight mobility;
• carpal tunnel syndrome;
• sciatica - sciatic neuralgia;
• compression and pinching of the nerve.

It is possible to correct your posture and stop hunching over as an adult. The main thing is not to let the situation get worse and start taking action. Having an idea of ​​what correct posture looks like, you can easily determine deviations from the norm and select a set of exercises that allows you to correct and adjust your stoop. Thanks to correct posture, the body position will become correct, and, therefore, the muscles will function properly, becoming stronger. This will help you avoid problems with the musculoskeletal system, reduce the risks of injury and the development of chronic pain, and also change your appearance and well-being for the better.

Correcting stoop requires first identifying the cause of the problem. Posture is most often crooked due to weakening of the muscles that hold the joints in place. In other words, some muscle groups are too tense, while others, on the contrary, are overly relaxed or weak, that is, they do not receive any load for a long time and become undeveloped.

Slouching in people who hunch over is caused by the pectoral muscles being too tight. The result of this is that the shoulders are pulled forward and shifted toward the center. If a person also has a poorly developed back, an imbalance occurs, which results in a displacement of the shoulder girdle from the normal position. The muscular system is designed in such a way that it tries to compensate for any deviations from the norm. Weak activity of some leads to overexertion of others, which causes a feeling of increased discomfort and rapid fatigue.

Imbalance, as you can already understand, is the most common cause of stoop. To bring the muscles to a normal position and not have problems with posture even in old age, it is necessary to work on strengthening the low-active ones and stretching the over-active ones.

How to independently assess your posture and identify existing problems?

Not all people pay enough attention to their posture. Many people don't even realize how twisted it is. To get rid of doubts and identify the presence or absence of a need for posture correction, you should first perform a small test. It's not complicated. It can be easily made at home.

You must wear tight-fitting clothing. This is done so that any deviations can be seen. Shoes are not worn on feet. They stand barefoot on the floor, but do not try to give the body perfect evenness. You should take the most comfortable position for yourself. For the purity of the “experiment”, it is recommended to close your eyes and walk a little in one place. This way, the feet will stand in their usual natural position. Next, they stop and take photographs from the front, back and side. You need to ask one of your friends or household members to take pictures.

The ideal posture shown in the photograph implies that the shoulder joints and ears are in line, the ribs are located above the hips, and this, in turn, is above the heels. The spine and pelvis should be in a neutral position. If, looking at your photographs, it is clear that the body position is exactly like this, then there are no problems with posture. In other cases, you will have to conduct an independent assessment of the existing defects.

Basic assessment of postural deviations

Uneven body position indicates certain problems. To determine a specific postural deviation, you need to understand this issue much deeper. If you identify the specific cause of stoop, this will allow you to choose the most effective exercise that will get rid of the curvature.

Deviation 1: Slouched back and leaning back

This position is characterized by the emphasis of the hips forward when they protrude above the line of the ribs.

Problematic overactive muscles: surface of the thighs, erector spinae, gluteus medius and maximus, lower back and buttocks.

To stretch these muscle groups, do:

• runners stretching;
• “the best stretch in the world,” which involves stretching the buttocks while sitting;
• twists from a lying position;
• hamstring stretches;
• releasing the hamstrings using a massage roller.

Problematic inactive muscle groups: straight femoral, which includes the flexors and lower abs, external oblique, iliopsoas.

These muscles are activated by:

• hanging leg raises;
• "scissors";
• folding on a fitball;
• “Cocoon” twists.

Accordingly, by activating the sedentary ones and stretching the overactive ones, you can get rid of a slouched back.

Deviation 2: Lower cross syndrome

Characterized by a forward tilted pelvis and excessive deflection in the lumbar region.

Overactive muscles affected are: erector spinae, lumboiliac.

Stretched by:

• “pyramids” on a fitball;
• knee lunges performed on the floor;
• quadriceps stretching;
• pulling the knees to the chest from a lying position;
• self-massage of the quadriceps.

Among the inactive muscles, they are responsible for the correct position: gluteus maximus and abdominals.

They are activated when running:

• crunches with legs raised;
• gluteal bridge (regular and on one leg), as well as on a fitball;
• pull-ups from a lying position in a “frog” position.

Deviation 3: Rounded shoulders

This deviation is manifested by excessive protrusion of the shoulders beyond the line of the ears.

Overactive muscles in this case include: pectoralis minor and major.

The following exercises allow you to stretch these muscles:

• stretching the anterior deltoid;
• moving the elbows back;
• stretching the deltas in a sitting position;
• dynamic stretching for the chest;
• stretching the pectoral muscle groups on a fitball.

Inactive muscles are: rotator cuff of the shoulder girdle, lower trapezius, serratus anterior.

Strengthen these muscles by doing:

• arm abductions with a tape back;
• external rotation of the shoulder girdle;
• traction for the rear deltas and on a low block.

Deviation 4: Forward head

The ears extend beyond the line of the shoulder girdle.

Overactive muscles: levator scapula, which is located on the back of the neck and is responsible for tilting the head back, upper trapezius, neck extensors.

Exercises for stretching overactive muscles:

• myofascial release (self-massage) of the neck;
• pulling the chin to the chest;
• stretching the pectoral, clavicular, mastoid muscles by moving the arms back up with the palms up and turning the head to the side.

Inactive muscles: forward flexors of the head, which are located in front of the neck.

Strengthens these muscle groups:

• isometric exercises on the anterior surface of the neck.

In other words, both the anterior and posterior flexors of the neck are worked.

Deviation 5: Upper cross syndrome

Rounded, excessively crooked shoulders.

Superactive are: levator scapulae, trapezius, pectoralis minor and major, posterior, upper spinal and thoracic extensors.

Stretches when performing:

• dynamic stretching of the pectoral muscle groups;
• myofascial self-release of the neck;
• anterior deltoid stretches;
• moving the elbows back as far as possible;
• stretching on a fitball for the chest and deltas, but already sitting on a chair.

Inactive: rotator cuff, trapezius inferior, serratus anterior, deep cervical extensors, which are located in front of and around the shoulder blades.

Strengthened by doing:

• isometric exercises for the front of the neck;
• moving the hands with the tape back;
• external rotation of the shoulders;
• thrusts on the rear deltas and on a low block.

Deviation 6: Head tilt

This deviation is characterized by a tilt of the head to the shoulder. Often accompanied by a turn to the left or right.

Overactive muscles: pectoral, clavicular, mastoid, and also inclined to the central part of the body.

Stretches with the following exercises:

• independent myofascial release of the neck;
• stretching of the pectoral, mastoid, clavicular muscles;

Passive muscles: located on the opposite side to the active sternocleidomastoid and oblique, but already from the central line.

Activated thanks to:

• everyday movements when chewing food, using the phone, when it is necessary to evenly load not one side, but both;
• lateral isometric exercises.

Deviation 7: uneven shoulders

Expressed by one shoulder being lower than the other.

Movable muscles: trapezoidal, stretching from the back of the neck to the shoulder girdle, on the raised part of the shoulder girdle.

Stretch thanks to:

• myofascial self-release of the neck;
• lateral stretch of the cervical spine.

Passive muscles: serrated anterior, running under the pectoral, starting from the top of the ribs and ending at the shoulder blades.

The “curvature” of the shoulder girdle can be corrected not by special exercises, but by everyday routine tasks performed correctly. It is necessary to evenly distribute the load when using a smartphone, lifting and carrying heavy objects, and chewing food. In addition, performing rows with one hand in a pulley (upper) helps a lot.

Deviation 8: Hip misalignment

It is a deviation when one hip joint (on the left or right side) is higher than the other. Such a flaw often creates the impression that one leg is shorter than the other.

Active muscles are: the quadratus lumbar and is responsible for straightening the spine on the side that is higher, as well as the external and internal oblique abdominal muscles, which abduct the hips. The tissues of the knees, ankles, shoulder girdle, lower back, and neck can also be overactive.

The following exercises allow you to stretch these muscles:

• for stretching and self-release of the iliotibial tract;
• for stretching runners, gluteal muscles from a sitting position;
• lying on a twist.

You should also do the "best stretch in the world" and the stretches that dancers do.

Inactive muscles may be different. It all depends on the specific situation, but the following movements are generally strengthening:

high-repetition exercises, including plyometric training, as well as running.

Such exercises help align the pelvis and also reduce the likelihood of injury to the lumbar region, knee joints, hips, and ankles.

Basic analysis of postural curvatures: feet and ankles

Often, stooping develops due to problems with the muscles of the lower extremities.

The feet and ankles also have the correct position, deviation from which leads to stooping. If they are positioned correctly, then the ankles and feet look forward. Other deviations are no longer the norm. There are several postural abnormalities in the ankles and feet. Once they are identified, you should begin doing muscle strengthening exercises and stretching.

Deviation 9: Feet turned inward

The toes are turned towards the central part of the body, and not directed forward.

Overactive muscles: external femoral - tensor fascia latissimus.

The external thigh muscle can be stretched by stretching and self-myofascial release of the iliotibial muscle.

Passive muscles: gluteus minor and maximus.

To strengthen these muscle groups, you need to perform side walks, squats, and glute bridges. All exercises are done with a fitness tape, which is held on the hips in the last two movements.

Deviation 10: One or both feet turn outward

One or both socks are turned in the opposite direction from the central part of the body.

Overactive muscle groups: the external deep rotators, which are located deep in the femoral muscle and connect the femur and the sacrum, the piriformis.

The following exercises allow you to relax and stretch these muscles:

• myofascial self-release and stretching of the iliotibial band muscles;
• lying twist;
• stretching the gluteal muscle in a sitting position;
• myofascial self-release on the piriformis muscle;
• dancers stretching.

Inactive muscle groups: obliques and hip flexors.

Strengthened by:

• “cocoon” exercises;
• hanging leg raises;
• folding on a fitball.

After taking photographs, be sure to carefully analyze the position of your body, pay attention to your feet, ankles, head, shoulders, and hip joints. If any deviations are identified, you should begin to strengthen and stretch hyperactive and inactive muscle groups.

The recommended movements, depending on the problem found, should be included in your usual training plan. People suffering from crossed upper syndrome should do shoulder rows and abductions on the day they work their back. This load should be done for at least 3 cycles of 8-12 repetitions.

It is recommended to complete the workout with static stretching exercises. They should be performed with little stress. The main thing is not to overdo it. There should not be any painful sensations. It is necessary to maintain the position adopted when performing static stretching from 15 to 30 seconds. The optimal number of repetitions is 3-5.

6 exercises to correct your posture

Ignoring stoop for a long time leads to serious problems. Every 2.5 centimeters that the head protrudes forward from its normal position places an additional 4.5 kilograms of stress on the upper back and neck. If the head weighs 5 kg and is pushed forward of the shoulder girdle by 7.5 cm, the total load is 7.5 cm from the shoulder girdle, the total load is about 18.5 kg. Thus, it turns out that a person, making absolutely any movement, experiences additional pressure three times more than someone who has correct posture.

Ignoring slouching leads to chronic pain. Constantly sitting at a computer with a rounded back, standing in a bent position, and an uncomfortable posture during sleep lead to debilitating pain.

The natural curvature in the lower back is necessary to protect the lower back from pain. It is a shock-absorbing element, thanks to which the weight of the human body is evenly distributed throughout the entire spine, rather than concentrated in one area. And if painful sensations occur, it means that postural distortions need to be corrected.

People who spend almost the entire day predominantly in a sitting position should simply move and walk more. In addition, it is necessary to regularly do six simple restorative exercises that allow the muscles to relax and strengthen, and, therefore, correct slouching.

This is an exercise that helps correct posture if the head is pushed forward, as it perfectly strengthens the neck muscles.

The exercise is performed in a position either sitting or standing. The shoulders are turned back and lowered. They look straight ahead, and then put two fingers on their chin and tuck it slightly, simultaneously moving their head back. Stay in the accepted position for 3-5 seconds and relax. Do at least 10 repetitions.

It is necessary to press in such a way that a double chin is formed. The more pressure you apply, the better. This exercise can be done even while just sitting in the car. The number of repetitions should be increased over time to 15-20.

They press their backs against the wall. The legs are spaced 10 cm wide. The knees are kept slightly bent. The back, head, buttocks are pressed against the wall. The arms are bent at the elbow joints and raised. The shoulders should be parallel to the floor surface, the shoulder blades should be pressed against each other, forming something like the Latin letter “W”. The accepted position is held for three seconds.

Next, the arms are raised and straightened until the Latin “Y” is formed. The shoulders should not come into contact with the ears. Do at least 2-3 sets of 10 repetitions, holding for 3 seconds first in the “W” position, and then raising your arms to the “Y” position.

I is an exercise that helps relax tense pectoral muscles.

They stand in the doorway. The arm is extended parallel to the floor, the elbow is bent. The fingers should be pointing upward. The hand is placed on the door frame.

Bend towards the outstretched hand, pressing and holding it on the door slope for 7 to 10 seconds.

They stop pressing. Press your hand against the doorframe while lunging, pushing your chest forward so that it extends beyond the level of the doorway. Do the stretch on each side 2-3 times.

Get down on your right knee. The left leg is placed in front of you. Fingers pressed to the floor. Place your palms on the knee of your left leg and push your pelvis forward, stopping only when tension is felt in the hip flexors. Tighten your abdominal muscles and move your pelvis back a little. The chin is kept parallel to the floor. Remain in the accepted position for 20 to 30 seconds, and then change sides.

It is performed using an elastic band and helps strengthen the upper back muscles. This exercise especially helps to increase the tone of the rhomboid muscles, which are located between the shoulder blades.

Sit on the floor and stretch your legs in front of you. The middle of the elastic band is fixed on the feet and crossed at the ends to form the letter “X”, and the ends of the band, held in the hands, are spread apart and then pulled to the hips, bending the arms at the elbows. Hands point upward. They pause and slowly return to the starting position. Perform three cycles of 8-12 repetitions each.

In 2013SSCPNM- The Scandinavian Society of Clinical Physiology and Nuclear Medicine conducted a study that showed that performing this restorative simple exercise with a band for five days for two minutes not only improves posture, but also reduces pain in the shoulders and neck.

They stand and push one leg forward. They take it either by the handles or by the ends of the expander. The arms are raised up and slightly spread at an angle of about 30 degrees from the body in different directions.

The elbows are not extended, but kept slightly bent and held at shoulder level. Next, return to the starting position. When performing the exercise, your back should remain straight and your shoulder blades point down. Research has shown that you need to do this type of deadlift for two minutes a day, at least five times a week.

6 exercises for straightening posture in adults

Not only those who lead a predominantly sedentary lifestyle have problems with posture, but also people who regularly go to the gym. This is due to a lack of attention to the position of your body when leaving the fitness center. Even Joe Holden, who trains the S 10 and Nike, says that pain or problems experienced when moving can indicate problems with posture. According to him, a close look at how a person stands is enough to determine which muscles a person has are weakened and which, on the contrary, are tense. Of course, we are not talking about correcting posture to an ideal position, but improving body position in any case will have a positive effect on the results of training and on general well-being, when pain in the back and neck will not interfere both in the sports field and in everyday life. life.

Strengthening and stretching exercises for the chest help correct the situation. Holden not only advises taking a closer look at your posture, but also offers effective exercises to correct imbalances in body position. The complex includes both stretching and strengthening movements, that is, it involves active and passive muscle groups. These exercises are ideal not only for those who regularly visit the gym, but also lead a predominantly sedentary lifestyle, spending a lot of time at the computer.

Performance:

1. Feet are placed hip-width apart. Light dumbbells are held in your hands above your hips. The starting position is similar to that taken for inclined traction.
2. Make sure that your back is straight and your lowered arms are slightly above your knees.
3. Using the force of the upper back muscles, the elbows are turned back until a semblance of the letter “T” is formed.
4. Hands turn up. Hold this position and then extend both arms in front of you and then to your ears.
5. Return to the starting position.

Do three cycles with eight repetitions each.

Performance:

1. Lie on your stomach. Extend your legs and arms, forming one line. The gaze is directed forward or down. The head is kept in a neutral position.
2. The arms are spread out to the sides and down, making a movement similar to what they do when swimming. Return the hands to the starting position.

The exercise should be performed using the middle and wide back muscles. The shoulders should be relaxed when performing the movement.

You need to do at least three sets of eight repetitions.

You can maintain and straighten your posture by performing a certain set of exercises at home.

Correct posture determines not only the external beauty of our body, but also the level of health. The rhythm of life of modern people (working in an office at a computer, inactivity, frequent sitting) contributes to the fact that we forget about our posture, and remember about it only when there is severe back pain or signs of spinal curvature appear.

Posture is the standard pose of a calmly standing person with his heels together and his toes at an angle of 45 - 50°.

Posture is a certain position between the muscles, skeleton, other tissues and the force of gravity, and this relationship is maintained while sitting, standing, and lying down. The spine is the basis for maintaining posture.

Correct posture is:

• The angle between the neck and shoulders is more than 90°.
• The shoulder blades fit tightly to the chest.
• The navel is located in the middle.
• The popliteal and gluteal folds are located at the same level.
• The collarbones, lower angles of the shoulder blades and nipples on the right and left sides are symmetrical in relation to each other.

Benefits of good posture

A slouched or curved back can be the cause of various diseases. Incorrect alignment of the spine often leads to compression of internal organs and other problems.

Forming correct posture is necessary for:

For the normal functioning of internal organs

A curved spine can lead to disruption of the cardiovascular system, problems with breathing and the functioning of the digestive system, and the accumulation of toxins in the body.

All this is fraught with frequent headaches, increased fatigue, and a weakened immune system.

To increase psychological comfort

A person with a beautiful and straight back attracts the gaze of others, and this makes him feel better and gains self-confidence.

To create a beautiful image

Ideal posture, light and airy gait, widely spread shoulders, raised head and tucked in stomach - this is how a woman should look.

Other benefits of good posture include:

• Reduced risk of injury.
• Effective muscle work - low energy consumption for performing actions.
• Preventing fatigue.
• Good filling of the lungs with air.
• Improving signal transmission from the brain to the muscles.

What are the causes and consequences of changes in posture?

You need to monitor your posture from early childhood - it is during this period that the back muscles are still weak, and if you do not control their position, then in a few years you can get problems with the spine.

Causes of poor posture in children include:

• Furniture that is inappropriate in weight and height.
• Prolonged stay in an unnatural position (sitting or lying down).
• Weakness of muscles and ligaments.

Curvature of the spine can also occur in adults due to the following reasons:

• Presence of tumors.
• Muscular dystrophy.
• Diseases of the spine and intervertebral joints (spondylitis, spondyloarthritis).
• Pathologies of the endocrine system.
• Spinal injuries.
• Pregnancy.
• Frequent use of high-heeled shoes.
• Genetic predisposition.
• Overweight.

The main consequences of incorrect posture are the deterioration of the internal organs.

Correcting posture at home

Therapeutic gymnastics allows you to correct postural disorders, strengthen the abdominal and back muscles, normalize tone, and also form the natural habit of keeping your back straight.

Exercise No. 1

The simplest exercise that you can do at home is to take off your shoes and stand near a wall, touching it at 5 points: the back of your head, buttocks, heels, shoulder blades and calves. Staying in this position for at least 20 minutes every day not only helps the brain “fix” the correct posture, but also checks the degree of curvature of the spine (if any). When retracting the abdomen, the distance from the wall to the lower back should not exceed the thickness of a finger.

In childhood, this exercise must be performed for 10-15 minutes every hour so that it becomes a habit to keep your back straight.

Exercise No. 2

Exercise with a gymnastic stick

Another fairly simple exercise is walking with a gymnastic stick. It is necessary to place the stick at the back perpendicular to the line of the spine and hold it in the bend of the elbows. It is enough to do this exercise for half an hour a day to form good posture. Additionally, you can do bends and squats with a gymnastic stick.

Effective training for developing posture in children

1. Take the starting position (stand straight, feet shoulder-width apart). Bend your elbows and place your hands on your shoulders. Try to bring your shoulder blades together, moving your elbows behind your back.
2. Stand against the wall so that the back of your head and shoulders touch its surface. Place your hands on your chest. Squat down slowly without leaving the wall, then stand up.
3. Lie on your back and place your arms along your body. You need to take turns raising your legs up.
4. Lie on your stomach and place your hands on your belt. Lift your torso up as you inhale, and lower as you exhale.
5. Take the starting position and place your hands on your belt. Make circular movements with your pelvis in different directions.
6. Lie on your back, bend your knees, and place your hands on the floor, palms down. You need to lift your torso up, leaning on your shoulder blades. Hold this position for 3-4 seconds.
7. Roll over onto your stomach so that your forearms touch the floor and your hands are in line with your shoulder joints. It is necessary to bend your back back, intensely tensing your muscles. While doing the exercise, you can rest your palms on the floor.

Posture correction training

1. Lie down on your back. Raise your head and shoulders so that your body does not move.
2. Lie down on your back. Alternately pull your knees towards your stomach while exhaling. As you inhale, move your leg back.
3. Lie down on your stomach. Place your hands under your chin. It is necessary to slowly raise your shoulders and head. Then you need to place your hands on your belt, trying to arch your back well and align your shoulder blades. After this, slowly return to the starting position.
4. Get on all fours with emphasis on your knees and palms. As you inhale, you must alternately raise your left arm and right leg, then your right arm and left leg.
5. Get on all fours. You need to bend your arms all the way down, so that your chest touches the floor, then straighten them.
6. Walk on your toes and the outside of your feet.

• All exercises aimed at developing good posture or correcting a curved spine should be done after consulting with a qualified doctor and drawing up a personal treatment or rehabilitation program.
• It is necessary to choose a course of exercises for posture and the amount of time spent on training in accordance with age.
• Exercise should not lead to fatigue and overload of the body.
• The formation of correct posture is facilitated not only by exercises, but also by regular monitoring of the position of the back. So, you cannot sit with your legs crossed, and your feet should always be placed on the floor with their entire surface. When walking, you should tense your stomach a little and push your chest forward. The neck, head and spine should be on the same straight line.
• The number of exercises and training schedule are determined by the attending physician. In most cases, experts recommend performing exercises daily (sometimes twice a day - morning and evening), spending at least 30-60 minutes on training.

A few more sets of exercises to correct stoop and correct posture:

Correct posture is the basis of health and endurance of the body. There are a huge number of effective exercises for posture, but their effectiveness depends on how regularly and responsibly a person treats training. You can form correct posture by strengthening your back muscles and monitoring the position of your spine every minute. It is recommended to practice posture at any age, but the “laying in” of the correct position of the spine is carried out in childhood. Therefore, you need to constantly monitor your children’s posture and periodically take them to an orthopedist for consultation.

Be sure to read about it

Everything in the body is interconnected, and correct posture is the key to health. According to recent studies by psychologists, people with correct posture are more confident and significant in the eyes of others.

In addition to external data, a healthy spine is responsible for the proper functioning of the body's internal systems, creating a balance of overall health.

Little rules for good posture

Poor posture leads to:

• pain in the lumbar region,
• muscle tension in the shoulder girdle,
• disorders in the structure of the spinal column,
• Osteoporosis develops with age.

In school-age children, incorrect posture leads to scoliosis, the formation of a “hump,” as well as lordosis, when the spine bends forward.

Needless to say, a person with poor posture looks stooped and visually loses several centimeters of height.

The main reasons leading to poor posture are:

• congenital pathologies,
• various diseases (osteochondrosis, tuberculosis, rickets and others),
• spinal injuries,
• musculoskeletal disorders, such as flat feet,
• complexes due to high growth in adolescence,
• wearing heels at an early age, when the spine has not yet formed,
• poor vision (forces a person to take an incorrect position in order to see objects),
• “sedentary” work with a long stay in one position,
• incorrect body position at the computer or table.

Most of the causes of poor posture can be prevented, especially in childhood and school age.

Adults can partially correct their posture with the help of special exercises.

• Gymnastics and special exercises

Therapeutic exercise helps strengthen muscles, stabilize the position of the spine, and has a general strengthening effect.

Below we will look at a number of effective sets of exercises for posture correction that can be performed at home.

Before starting classes, you should consult with an osteopath to prevent improper loads on the spine.

• Corsets and belts for correction

Corsets for posture correction are used to fix the upper shoulder girdle and unload the muscles of the thoracic region.

The corset helps to consolidate the correct muscle stereotype and also prevents the progression of existing disorders.

Wearing belts helps relieve tension and pain during prolonged static positions.

• Visiting a chiropractor or osteopath

For a comprehensive approach, several sessions of manual therapy should be performed. The specialist will be able to assess the condition of the spine and help adjust the posture restoration program.

A set of exercises to correct posture

Before starting gymnastics correction of posture and physique It is recommended to do a warm-up to prepare the body for the load.

Increase the load gradually, and if pain occurs, exercise should be stopped.

Exercises with a fitball for posture

Fitball is an inexpensive and effective equipment for performing gymnastics to correct posture.

These exercises will help develop a sense of balance and stretch your core muscles.

1. Lie on the exercise ball on your stomach, keeping your legs straight and your toes on the floor. Place your hands on the floor.

Leave your legs in the starting position, inhale and raise your right arm, turn your body to the left. Stay in this position for 3 seconds.

Return to the starting position and do the same with the other hand. Repeat 5-7 times on each hand.

2. Take a position as in exercise 1. As you inhale, one arm should be pulled back in an extended position, and the other should be extended forward.

Hold the position for 2 seconds. Take dumbbells as an additional load. Alternate arm raises. Repeat 5-10 times with each hand.

3. Take the following position: get down on your knees, lean towards the fitball at an angle of 45 degrees and lean on your stomach (your back should be straight), stretch your arms straight forward.

Exhaling, bend your elbows and touch just behind your ears. Inhaling, return to the original position. Repeat 10 times.

4. Get on your knees, lean your body on the ball, keep your back straight and your arms perpendicular to the floor.

With active movements, raise your outstretched arms up, with your thumbs up and your fists clenched. Perform 10 to 20 approaches.

5. Take the position as in exercise 4. Now your arms are directed to the sides of the body, looking at the floor.

We perform active upward swings (fingers and fists, as in the previous task), after which we relax our hands. Repeat 10-20 times.

6. Kneel down in front of the ball and rest your stomach on it, keeping your back straight. Place your palms behind your head and spread your elbows, forming a straight line with your back.

Make active movements with bent arms, moving your shoulder blades. The load should fall on the back muscles. We repeat the exercise 15 times.

7. Get on your knees and rest your body on the fitball, keeping your back straight. Spread your arms straight to the sides, lifting them from the floor until they are parallel to the body.

To enhance the effect, you can use dumbbells. We repeat the exercise 15 times.

8. Lean your body on the ball, kneeling, as in the previous exercise.

Raise your arms straight out in front of you and return to the starting position. It is also recommended to use dumbbells. Repeat 15 times.

Gymnastics for the neck

1. Sit on a gymnastic mat, bend your knees, feet should be on the floor, grab your knees with your palms. Keep your back straight with your shoulder blades touching each other. Slightly tilt your body back, keeping your back straight, and while inhaling, stretch your neck upward. As you exhale, take the starting position and repeat the exercise 8-10 times.

2. Sit cross-legged, clasp your shins with your palms from below, keep your back straight and your head looking forward. On the count of one, two and three, turn your head to the left, while the movements should be clear and fixed, do not make sudden movements. On the count of four, return your head to the starting position. Do the same with turning your head to the right, repeat the exercise 4-6 times.

3. Lie on your stomach, your body should lie in a straight line, your toes extended, clasp your palms at the back of your head. Move your elbows to the sides, try to bring your shoulder blades closer together, rest your forehead on the floor. Inhaling, raise your head, press with your palms and try to interfere. After this, take the original position. Repeat 6-8 times.

1. Lie on the floor with your stomach down, bend your elbows, your hands should be under your forehead. Legs lie together, heels touching, toes pointed.

We inhale and smoothly lift the upper body, while straightening our arms and spreading them to the sides. Exhale and return to the starting position. Repeat 6-8 times.

2. Get on all fours, arms straight perpendicular to the body, legs forming a 90 degree angle. Slowly raise the right straight arm and left leg at the same time - straighten, lift and pull the toe - an arc should form from the tips of the fingers to the toe.

We return to the starting position, repeat with the left arm and right leg. Repeat the exercise 6 times.

3. Get down on your knees so that your shins are on the floor and your feet are extended. We keep our back straight, raise our arms up, forming a straight line with the body. We smoothly lower the upper body forward, as if bowing, do not bend our arms, and try to hold our back.

We touch our fingertips to the floor, our chest should touch our knees, we relax our shoulders and lower our head. Then we smoothly return to the starting position. Perform bending while exhaling, and straightening while inhaling. Repeat 4-6 times.

4. Press your back firmly against the wall: straighten and press your shoulders and arms, tense your buttocks.

You need to stand in this position for about a minute, while you need to take seven breaths through your nose and exhale through your mouth. Then, without relaxing or changing your posture, walk around the room for a few minutes.

5. Sit on a chair. Turn left and right with the greatest possible amplitude. Perform turns 10 times.

Regular performance of therapeutic exercises will help in the prevention, as well as in the correction of postural disorders. For questions about adjusting and selecting exercises for you personally, you should contact a chiropractor.