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Home Posture Exercises


For a modern person, posture disorders are a fairly common occurrence. This is not surprising: the time we spend on computers or smartphones, without monitoring our posture, affects the state of our muscles and spine. One of the consequences of such negative changes is the rounded shoulders.

When the back muscles are weakened, the pectoral muscles overexert and pull the shoulders forward, as a result of which we get the so-called stoop in the shoulders. Fortunately, according to trainer Meg Plotsky, there are simple exercises that you can perform throughout the day to straighten your shoulders.

Stooped shoulders and impaired posture: unpleasant consequences

In addition to the fact that incorrect posture looks unattractive, ignoring the correct position of the body while sitting and walking can cause a lot of physical inconveniences, which include:

  • weakness and atrophy of certain muscles,
  • persistent headaches
  • fatigue due to impaired blood flow,
  • neck and shoulder pains
  • back pain,
  • pinched nerves
  • respiratory failure.

In order to prevent or eliminate the appearance of stoop in the shoulders, it is necessary to learn how to relax overstressed muscles and strengthen weakened ones. To do this, try the exercises described below.

In order to prevent or eliminate the appearance of stoop in the shoulders, it is necessary to learn how to relax overstressed muscles and strengthen weakened ones.

Exercises to help straighten your stooped shoulders

Performing the exercises below is not at all difficult, the main thing is not to forget about regularity! also recommends trying exercises for perfect posture.

  1. Stretching with a strap

Pick up a belt, skipping rope, or similar item. Stand straight, take the belt in both hands and straighten them at shoulder height (palms looking down).

Spread your arms a little wider than your shoulders and, while inhaling, lift the belt over your head. As you exhale, bend your arms so that your elbows are approximately at shoulder level, bringing the shoulder blades together.

The belt should be behind the head. Inhale and again raise straight arms up, exhale and straight arms in front of you at shoulder level. Repeat 3-5 times.

  1. Hands behind

Stand or sit straight, lower the shoulder blades down. Wrap both hands behind your back and grasp the right elbow with your left hand, and grasp the left elbow with your right.

If you are unable to grab your elbows, try grabbing your forearms or wrists. Raise the chest and lower the shoulder blades down, as if pressing them into the spine. Take 3-5 deep breaths, swap hands and repeat the exercise.

  1. Mixing of blades

This movement allows you to strengthen the muscles that hold the shoulder blades in the correct position. Fulfillment: Sit straight and bring both shoulder blades together, as if trying to hold a pencil between them.

Hold the shoulder blades in this position for 10 seconds. Repeat 10 times. Try to do the exercise 3-4 times a day.

  1. Pectoral muscle massage

This procedure will relieve tension from the muscles of the chest. Fulfillment: take a tennis ball and place it between a shoulder and a collarbone. Rest your body against the corner of the wall, gently pushing the ball into the wall, thus massaging the muscles.

If during the massage a painful point is found, continue to press on it (but not too much) until the pain disappears.

  1. "Disclosure" of the chest

This exercise is good to perform in the morning or at bedtime to straighten your back, “open” your chest and relax your chest muscles.

Exercise: Lie on your back with your feet on the floor and bending your knees. Arms outstretched, palms up, so that your body resembles the letter T.

For maximum relaxation, put a rolled towel (along the length of the entire spine). If you use a towel, make sure that your buttocks and head are in a “convolution”. Do this stretch for 10 minutes a day.

  1. Angels on the wall

This exercise helps to strengthen the muscles responsible for maintaining the correct position of the shoulders. Therefore, if you have stooped shoulders, do this exercise several times a day: stand with your back pressed to the wall, arms extended to the sides.

Then bend your arms at the elbows and rotate them so that the back of your palm touches the wall directly above your elbows.

Slowly raise your hands up, wrap them behind your head, being careful not to tear the back of your hand and elbows off the wall. Raise and lower your hands slowly 10 times, as if drawing an angel in the snow.

Fundamental rules

To align your posture, you will have to add physical activity to the weekly schedule. Exercises for straightening the back themselves are not particularly difficult. But at the same time, you need to understand that the longer you did not do, the longer the adaptation period will be.

Observe the following conditions, and the transition to a new activity mode will be as painless as possible:

  • Do not jerk. Such movements do not load the muscles, do not make them stronger. But they put ligaments in danger, and can lead to the formation of cracks or tears.
  • Each muscle should be warmed up gradually. Even if you perform simple warm-up movements, watch for the gradual achievement of maximum amplitude.
  • Studying at home, without a coach, independently control your well-being. Skip the lesson if your blood pressure jumped or you got sick with something. If you had to take a break for a week or more due to illness, reduce the load by half in the next lesson.
  • Use your breath to straighten your spine. Inhaling effort, you saturate the muscles with oxygen, turn them on as much as possible. In combination with movements of wide amplitude, this allows you to straighten your back, help the vertebrae fall into place.

Follow these guidelines by doing any of the following exercises. Focus on your physical abilities.

Straightening your posture is not a process that requires record-breaking results. You can do each exercise only 5 times every day, and still feel better.

Classic complex

These exercises were used to correct posture back in the USSR. They effectively train the back muscles, allow you to stretch your shoulders and give the spinal column the correct position. Exercise every week at least twice, and within a month the first results will be noticeable.

    Sit on the floor while bending your legs. With both hands, grab your legs a little higher than your ankles, and press your feet against each other. Interlock your fingers. Lower your chin to your knees. And now, without letting go of your hands, roll onto your back, leaning back your head. Roll back to the starting position. Perform this movement slowly will not work, but try to roll smoothly as possible. The exercise is repeated at least 10 times.

The body will begin to feel better after a couple of weeks after the start of classes. But this does not mean that every muscle of your back has already returned to duty. One thing is a surge of vigor after the right loads. Another thing is the need to maintain the spine all day.

Try not to miss workouts for no good reason. Just a couple of weeks in combination with a constant "twisted" position is enough to negate all the benefits of an unfinished complex.

Exercise Equipment

Sports enthusiasts are not protected from spinal problems. Everyone may have a period in life when they cannot go to the gym. But how to balance the posture of an adult, active person at home, if the basic movements seem too light and boring? Just work out with exercise equipment. Dumbbells and a gymnastic stick will not take up much space in the house. You can deal with them both in the apartment and in the workplace, during the break.

What exercises can help you restore your posture:

    Stand against the wall so that your feet, buttocks and shoulders are pressed against it. Place an item weighing up to one kilogram on your head. The chin should look straight, hands - relaxed at the hips. Stand in this position for at least a minute. This exercise makes the back and muscles “remember” the correct position. It can be performed up to several times a day, but you can start from four times a week. The key to success is lack of stress. Each muscle should feel light and free.

When compiling a program for a week, focus on the general level of physical fitness. These exercises to straighten the spine can be performed twice or thrice a week if the back is very weak. If the "frozen" muscles just need to be stirred up, then perform the complex daily, and soon you will achieve the result.

Any adult with problematic posture is especially interested in exercises to straighten the spine, which can correct the figure. After all, a curved spinal column affects the metabolism, which often leads to weight gain. Basic shaping movements help not only to get rid of extra pounds, but also to straighten your posture at home.

The above exercises for straightening posture will take a lot of strength from beginners. But if you do not combine shaping with other loads, then you have to deal with every day. Otherwise, you cannot straighten your back: the body will not receive enough landmarks to adapt to the new standard. Nevertheless, shaping is a worthy option, as it allows not only to correct posture at home, but also to pump up.

What happens to the muscles

When your shoulders are lowered and pushed forward, some muscles are shortened from constant tension, while others, on the contrary, are stretched and become weak.

The photo below shows the stiff muscles.

And here is a list of weak muscles.

How to fix the problem of round shoulders

Exercise at least twice a week for 20-30 minutes. It will take time to correct the usual situation, but gradually your posture will return to normal.

Perform exercises smoothly and carefully. If you feel pain, consult a physiotherapist.

Our exercises will include rolling on a massage ball, stretching, mobilization and strength.

Rolling on a massage ball

Stiff muscles and overgrown fascia layers keep the shoulders in the wrong position. It is very important to relax rigid structures in order to correct posture.

For this part of the exercise you will need a massage ball. You can buy it in sports stores or on AliExpress.

To roll out correctly, place the ball under the desired area and press it with the weight of your own body. Then roll out on the ball all the areas that feel hard (if you feel pain, then you're on the right track). Roll out each area for 1–2 minutes or until pain and stiffness disappear.

During rolling on a massage ball, do not hold your breath even while working on particularly hard areas. If it hurts you very much, move the ball from the painful area and roll out the space around this place.

1. Pectoral muscles.

2. The front of the shoulders.

3. The back of the shoulders.

4. Place between the shoulder blades.

5. Front dentate muscle.

Stretching the lateral surface of the body

For this exercise, you can use a low bar, an expander or a loop.

Grasp the loop or bar with your left hand and lunge back with your left foot, stretching the left side of the body. The farther the left leg leaves, the better the left side of the body stretches. Then repeat the other way.

Fascial stretching of the upper limb

Place your palm on the wall just below shoulder level, fully straighten your arm. Turn your head in the opposite direction. You will feel stretching in the fingers, forearm, biceps. After that, repeat the other way.

Stretching and spinning the shoulders

Take a stick in your hands, sit on the floor and put your elbows on a raised platform, palms facing you. Pull the case back, stretching your shoulders. The forearms remain perpendicular to the floor. Hold for 30 seconds, then repeat three times.

Thoracic Stretch

Lie on a massage roller, placing it under the thoracic spine. Place your hands behind your head and bend back. In this case, the pelvis is located on the floor, the lower ribs tend down. Remain in this position for 30 seconds, then repeat three more times.

Hands circles

Lie down on a chair, the body should be parallel to the floor. Spread your arms on both sides so that they are also parallel to the floor. Lower your shoulders and bring your shoulder blades together. In this position, describe circles with your hands for 30-60 seconds.

Hands up near the wall

Stand with your back to the wall, while your arms and shoulders should touch it. Bend your elbows, first lift your forearms into a W-shaped position, and then arms up. Keep your shoulders lowered and your shoulder blades flattened throughout the exercise. Repeat 10 times.

Perform these exercises at least three times a week. If you don’t have enough time, you can break the workout into several parts and perform them on different days.

After the first lessons you will feel that keeping your shoulders in the right position has become much easier. And when the muscles and fascia become accustomed, you will improve your posture.