The appearance of a person primarily depends on his posture. But many people hold it incorrectly. And as a result of this, a weakening of the muscles is formed. And there is stoop. This defect not only spoils the appearance, but also affects the state of health. In order to get rid of stoop, it is necessary to do exercises from stoop and to strengthen the muscles of the back. How to do this we will tell in this article.

Causes of curvature of the back

Stoop appears primarily in children of school age. And the reason for this is the wrong sitting at the desk. Because of this, pathologies such as:

• Lordosis, in this case, the back curves forward.
• Kyphosis is the name given to the curvature of the back.
• Scoliosis, in this case, the spine has a curvature on its side.
• Flat back, in this case, the child's stomach is very protruding.

In addition, there are cases of a mixed type of curvature.

A crooked back not only spoils your posture, but also negatively affects your health. The curvature of the spine is followed by a deformity of the chest, the internal organs are displaced. The lungs and diaphragm succumb to pressure and therefore have difficulty breathing. For children, this is dangerous because it can lead to oxygen starvation of the brain. Because of this, the child is constantly tired and his slow development begins.

Stoop Prevention

In order not to look for ways to get rid of stoop, you can prevent it with the help of some rules:

How to get rid of stoop

If the problem has already arisen and the child is already stooping, then it is necessary to immediately get rid of this pathology, first of all, with the help of exercises that are aimed at strengthening the back muscles. Because otherwise, a stooped person can subsequently get a more severe form of curvature of the spine.

Swimming - training for the muscles of the back

If you are stooping, you should immediately consult a doctor who will conduct an examination, give the necessary advice and then prescribe a set of exercises with which the muscles on the back will be strengthened. In this case, the exercises themselves are selected depending on the complexity of the pathology.

In order to align the posture, the child needs to do gymnastics from stoop. What kind of charging is needed for a particular person, the specialist selects individually. Because every exercise from stoop must be adjusted according to the peculiarities of the body structure.

Also a good option for an exercise against stoop is an exercise in the pool. Swimming is a great workout for the back muscles and also aligns the spine itself.

Posture Correction Exercises

The stoop of the back is a very unfavorable circumstance for a person, especially for a woman. In order to correct stoop, exercises are done even at home. First of all, you need to independently monitor your posture. To do this, you need to keep your back straight, align your shoulders, keep your neck and head straight.

The simplest, but at the same time important exercise for correcting stoop is the bridge. In addition, it is recommended to stand against a flat wall for half an hour. In this case, you need to choose a position in which the shoulders, back of the head and heels should touch the surface of the wall.

In order to correct posture and strengthen the muscles of the back and neck, it is necessary to use exercises using a small load.

Aligning the back

In order to straighten your back, take a small weight, put it in a bag and hang it on your chest. In this case, the body aligns the back on its own, because, trying to hold the load, the back itself is pulled back.

Strengthening the muscles of the neck

Strengthening the muscles of the shoulders

To perform this exercise, you need to sit on the floor and tilt your head back. At the same time, stretch the neck so that the shoulder blades touch. And thus, it is necessary to repeat the exercise several times.

Strengthening the muscles of the shoulders

To perform these asanas, you need to spread straight arms far back, repeat several times. Then, in turn, raise the left, then the right shoulder. After that, clasp your hands in the lock and raise them up, while leaning forward with the whole body. Then you should raise one hand and put it behind your back, with the other hand do the same only from below and interlace your fingers in the lock.

posture correction

In order for the posture to be perfect, in most cases a weight is used that must be worn on the head. To do this, you can use a large book, an encyclopedia may be best. To improve the effect, the exercises are complicated by various movements. To do this, you can squat or dance.

Other back alignment exercises

For use the following types of exercises:

Plank against the wall

To do this, you need to put your hands on the wall and gradually move back. In this case, it is necessary to gradually stretch the back so that the pelvis gradually moves away from the ribs. At the same time, the stomach is also tightened. If at first such a pose is difficult, then you need to bend a little at the knees. Then hold your breath and stand in this position for several minutes.

pigeon pose

pigeon pose

Before assuming this pose, you need to stand in the pyramid pose for several minutes. And then bend one leg at the knee, and the other must be extended from behind, knee to the floor. Put your hands on the floor and at the same time the position of the body should be such that the hips completely touch the surface. The pelvis and navel should be directed downwards, and the upper body should be raised up. In this position, you need to stay for several minutes.

Back lift

This exercise should be performed after the previous pose. To do this, you need to lie on the floor. Bending your knees, raise your pelvis and place a small block under your hips. Then transfer the weight of the body to the installation and raise the legs, bent at the knees, up. In this position, you need to stay for a few seconds.

child pose

For this exercise, you need to take the “child in the womb” position while stretching the feet so that the thumbs touch each other. The head should touch the floor, if this is not yet possible, then a folded towel can be placed under the forehead. Breathing in this position should be even.

Among other things, you need to take into account what you need to do with small loads to start, but gradually increase the load each time. And at the same time increase the time for gymnastics.

To learn more how to do back exercises, you can watch this video.

Slouch as a manifestation of impaired posture, it is an excessive bending of the thoracic spine back.

There are the following types of posture:

• normal posture, in which the front surface of the chest protrudes above the surface of the abdomen;
• satisfactory posture or a round-concave back, when the chest is flatter, and the stomach protrudes significantly above the chest;
• bad posture ( slouched posture or round back), in this case the head is pushed forward, the chest is sunken, the back is stooped.

External signs of a violation of posture are:

• round back;
• head tilted to the right or left;
• head pushed forward;
• dropped shoulders;
• belly protruding forward;
• sunken back chest;
• protruding blades.

With a stoop in a person, shortening of the pectoral muscles and stretching of the spinal muscles are observed. This leads to the fact that the chest muscles pull the shoulders forward, and the back muscles, in turn, do not allow the spine to unbend and take its physiologically correct position.

Incorrect posture creates many health problems, for example, a person with a stoop can experience pain in the spinal column, muscle tension in the upper back, and discomfort in the lower back.

back anatomy

The spine is the main support of the human body.

The spinal column consists of individual elements - the vertebrae. There are thirty-three to thirty-four in total, the last nine of them are fused and form the sacrum and coccyx. All vertebrae, with the exception of the first and second cervical vertebrae, have the same structure.

The vertebra consists of a body directed forward and an arch directed backward. Between the vertebrae are layers of cartilage, which, when walking, act as a shock absorber, and also provide the spine with flexibility.


The following structures are distinguished in the spinal column:

• vertebrae;
• intervertebral discs;
• articular processes;
• intervertebral foramen;
• spinal cord;
• roots of the spinal cord;
• muscles.

The spine performs the following functions:

• maintains the body in an upright position;
• protects the spinal cord;
• fixes the head;
• takes part in the movement of the trunk and head.

There are the following sections of the spinal column:

• cervical region;
• thoracic;
• lumbar;
• sacral department;
• coccygeal department.

Department name	Description
cervical	Consists of seven vertebrae. The vertebrae in this region are shorter than in others. It is the most mobile part of the spine.
Thoracic	Consists of twelve vertebrae. The vertebral bodies are larger in size, there are articular costal fossae for connection with the ribs.
Lumbar	Consists of five vertebrae. The vertebral bodies are large. It is the most massive section of the spinal column, as it bears all the weight.
sacral department	Consists of five vertebrae that fuse to form the sacrum. The sacrum is triangular
coccygeal department	It consists of four to five vertebrae, which grow together to form the coccyx.

Features of the spine in children

A newborn is born with a straight spinal column without bends. Starting from the second - third month of life, when the child begins to hold his head on his own, the first physiological bend is formed - cervical lordosis. Then at six to seven months, when the child begins to sit, a second bend is formed - thoracic kyphosis. When the child begins to walk, at ten to twelve months, lumbar lordosis is formed. By the age of seven, the child has finally formed all the physiological curves of the spine. It is the bends that form the posture of a person.

back muscles

The human spine is in a vertical position due to the muscles surrounding it, which, in turn, form the so-called muscular corset. For the formation of correct posture, the uniform development of these muscles is very important. This can be achieved only with the help of an adequate distribution of muscle traction.

There are two groups of back muscles:

• superficial muscles;
• deep muscles.

Superficial back muscles

Name of the muscle	Function
trapezius muscle	Raises and lowers the scapula, rotates and brings it to the spine. Responsible for turning the head.
Latissimus dorsi muscle	Brings the shoulder to the body.
Rhomboid muscle	Consists of the large and small rhomboid muscles. The large one is involved in the partial raising of the scapula and bringing it to the midline. Small moves the scapula to the spine to the middle and up.
Muscle that lifts the scapula	Raises the scapula and brings it to the spine.
Serratus posterior superior	It expands the ribs, expands the chest during the act of breathing.
Serratus posterior inferior	It lowers the ribs, and also expands the chest during the act of breathing.
Belt muscle of the head	With unilateral contraction, he turns and tilts his head to the side ( right or left). With bilateral contraction, it unbends the cervical spine, and also participates in tilting the head back.
Belt muscle of the neck	With unilateral contraction, it rotates the cervical spine to the side ( right or left). With bilateral contraction, turns the head and neck to the side.

Deep back muscles

Name of the muscle	Function
Muscle that straightens the spine	With unilateral contraction, bends the spinal column to the side ( right or left). With bilateral contraction, it unbends the spine and maintains the torso in an upright position.
Transverse spinous muscle	Extends and rotates the spine, and also tilts it to the side ( right or left).
Interspinous muscles	They take part in the extension of the spine.
Intertransverse muscles	Participate in the tilt of the spine to the side.

Why does posture change in children?

There are the following reasons leading to the development of stoop in a child:

• passive lifestyle;
• rapid growth of the child;
• psychological factor;

Cause	The mechanism of development of stoop
Passive lifestyle	Currently, children from an early age begin to spend more time in a sitting position, for example, sitting at a desk in front of a computer or at a school desk. A sedentary lifestyle leads to the fact that the back muscles weaken, and the child has a stoop.
The rapid growth of the child	The rapid growth of the child can lead to the fact that the spine is stretched, and the back muscles do not have time to stretch after the growing spine. As a result, the muscles stop holding the back, so the child begins to stoop ( muscles lack strength).
Psychological factor	In early as well as adolescence, psychological problems can become causes of stoop. So, for example, the desire to be inconspicuous, complexes, fear of communicating with peers can lead to the fact that the child begins to unconsciously slouch. In psychology, slouching is considered a protective embryonic posture, that is, subconsciously the child tries to go into a state of security, safety and tranquility. Also, a violation of posture in adolescents may occur due to the existing complex of high growth or, for example, in girls because of the desire to hide the breasts that grow rapidly during puberty.
Scoliosis	One of the early signs of scoliosis can be slouching. For the early detection of this disease, it is very important that parents, having noticed a change in posture in a child, take him to an orthopedic traumatologist.
Joint hypermobility syndrome	This disease is inherited and is characterized by increased flexibility of the joints and the spinal column. From an early age, children experience a decrease in muscle function, which leads to the fact that they cannot cope with maintaining the spine in a physiologically correct position, which subsequently leads to the development of postural disorders in the child.

In rare cases, the cause of stoop can be:

• congenital kyphosis ( anomalies of intrauterine development);
• rickety kyphosis ( due to rickets);
• post-traumatic kyphosis ( spinal column injury in the thoracic or lumbar region);
• paralytic kyphosis ( due to cerebral palsy or infectious diseases, such as polio).

It should be noted that prolonged stooping can lead to the fact that the spine begins to bend more and more outward, which can subsequently lead to structural changes in the vertebrae, and as a result, a hunchback may develop in a person at a more mature age.

That is why it is very important, when identifying the first signs of a violation of posture, to immediately seek help from a doctor and start the prescribed treatment in a timely manner.

Why does posture change in adults?

In most cases, posture is formed in childhood. However, in some cases, a violation of posture can be observed at a later age.

There are the following reasons leading to the development of stoop in adults:

• passive lifestyle;
• muscle imbalance;
• psychological factor;
• spinal diseases.

Cause of stoop	Description
Passive lifestyle	Currently, many professions involve an office lifestyle. Conducting a large number of time in a sitting position, the back muscles weaken, which subsequently leads to a violation of posture and the development of stoop.
Muscle imbalance	In adults, stooping is often caused by weakness of the back muscles and overdevelopment of the pectoral muscles. The development of this syndrome can lead to improper load in the gym. So, for example, excessive chest exercises can later lead to the fact that stronger pectoral muscles begin to pull the shoulders forward, which will lead to the development of a stoop or exacerbate an existing bad posture.
Psychological factor	As a rule, stoop is observed in people who have many worries. Also, this syndrome can be observed in people with a complex of high growth, in which a person unconsciously stoops, trying to become shorter.
Diseases of the spine	At a more mature age(after fifty years)postural disorders can develop due to such diseases of the spine as: spondylosis ( characterized by the formation of bony growths on the body of the vertebrae); osteochondrosis ( dystrophic changes in the intervertebral discs); osteoporosis ( characterized by a decrease in bone density).

What is the difference between stoop and kyphosis?

There are two types of posture disorders:

• kyphosis;
• scoliosis.

Scoliosis is a curvature of the spine to the right or left.

Kyphosis is an excessive backward bending of the thoracic or sacral spine. In most cases, thoracic kyphosis occurs.

Stoop is a clinical sign of thoracic kyphosis. At the same time, a person has a drooping and deviation of the shoulders forward. It also tilts the upper body forward.

The lack of timely treatment of impaired posture can subsequently lead to the development of hunchback ( pronounced kyphosis looks like a hump).

Kyphosis can be:

• congenital;
• acquired.

Kyphosis can lead to:

• e.g. herniated disc, arthrosis of the intervertebral joints);
• burdened heredity;
• deformation of the vertebrae and intervertebral discs;
• spinal injury;
• weakness of the spinal muscles;
• some systemic diseases ( rheumatoid arthritis, osteoporosis, poliomyelitis).

There are the following types of kyphosis:

• congenital(fetal development disorder);
• hereditary(inherited by dominant type);
• physiological (with the normal development of the child at six to seven months, a physiological bend of the spine, thoracic kyphosis is formed);
• rachitic(develops in children with rickets);
• compression (thoracic vertebral compression fracture);
• mobile(due to weakness of the spinal muscles);
• youthful(Scheuermann-Mau disease, which is characterized by a wedge-shaped deformity of the vertebral bodies in the thoracic spine);
• senile (age-related degenerative-dystrophic changes in the vertebrae and intervertebral discs);
• total (kyphosis of the entire spine in the form of an arc);
• tuberculous (deformation and destruction of the vertebrae due to tuberculous spondylitis).

Symptoms of kyphosis are due to a violation of biomechanics. In the initial stage, thoracic kyphosis, as a rule, is manifested by stoop. Subsequently, the incorrect distribution of load vectors leads to the appearance of pain in a person. With severe kyphosis, a violation of the functions of internal organs is possible, and in the case of compression of the roots of the spinal cord, weakness in the legs and a violation of sensitivity develop.

Treatment for kyphosis depends on the cause and degree of spinal deformity.

If we are talking about deformation of posture, so to speak, postural ( functional) kyphosis, manifested by stoop, then moderate physical exercises are usually enough to strengthen the muscular corset. In kyphosis associated with degenerative changes or systemic diseases, therapy should be aimed at treating the underlying pathology.

Conservative treatment of kyphosis is usually effective, but it should be carried out in combination and include physiotherapy, manual therapy, massage, and exercise therapy. If conservative treatment for severe kyphosis with dysfunction of the internal organs or compression of the spinal cord roots does not give a result, then surgery may be required.

Is it possible to get rid of stoop at home?

Before starting the correction of the existing stoop, it is paramount to assess the condition of the spine. This procedure can be done independently at home.

In order to independently assess the condition of the spine at home, you must:

• Stand with your back against the wall.
• Put your feet together, heels, sacrum and thoracic spine should touch the angle.
• Then you should stick your palm between the wall and the lower back. Normally, the palm should fit freely in the physiologically available space. However, in the event of a violation of posture, the lumbar lordosis may disappear, and the palm will either not pass completely, or only its fingers will fit.
• Next, you should assess the condition of the thoracic spine, and how much the shoulder blades lag behind ( if they lag far behind, this indicates a violation of posture).
• At the end, it is estimated in what position the back of the head is, whether it is pressed against the wall. If the chest stoop is very pronounced, the head can move forward a lot.

Also, a violation of posture can be determined in another way. For its implementation, additional help from another person will be needed. The person being examined should stand sideways in front of the mirror in his usual position ( don't try to stand straight). The assistant should pick up the chalk and start marking the following reference points on the mirror - ankle, knee joint, hip joint, wrist joint, elbow joint, shoulder joint, and earlobe.

Normally, in a person, all these reference points should be on the same vertical line.

If a person does not have any congenital pathologies or acquired injuries of the spine, then stoop in most cases develops due to an imbalance in the development of the muscles of the chest and upper back region.

At home, incorrect posture can be corrected with the help of:

• doing gymnastics;
• choosing the right furniture.

Gymnastics is the main treatment for stoop, which can effectively reduce or eliminate the excessive thoracic curve of the spinal column, as well as return the shoulder blades to the correct position.

To correct your posture with physical exercises, you will need to:

• strengthen the muscles of the middle back;
• stretch the pectoral muscles;
• strengthen the muscles that support the shoulder blade ( e.g. trapezius, rhomboid muscles);
• strengthen the gluteal muscles.

An important role in the formation of correct posture is played by furniture, as well as devices that a person uses every day. So, for example, a computer chair, in which many people in the modern world spend most of their time, should be comfortable and also be at a certain height from the desktop.

When buying furniture or various devices, special attention should be paid to the choice of:

• computer chair;
• table;
• monitor;
• mattress.

Furniture or device	Description
Computer chair	It is recommended to purchase chairs with a headrest and armrests. You should also pay attention to the fact that the back of the chair is not excessively concave, as later this can only aggravate the manifestation of stoop. It should be noted that in the chair it is necessary to sit, leaning back, while the head should be on the headrest ( so that the muscles of the neck and shoulder girdle are not in constant tension). The chair should be placed so that the armrests are flush with the table surface ( elbows during work should lie on the armrests).
Table	It should be purchased in accordance with the chair, as already mentioned above, the surface of the table must correspond to the level of the armrests of the computer chair.
Monitor	The monitor screen should be centered on the table at eye level. If it is located lower, then the person will be forced to tilt his head, which will lead to aggravation of stoop. If the monitor is installed above eye level, then the person will need to sit with his head thrown back, which will lead to constant tension in the muscles of the neck and shoulder girdle.
Mattress	You should sleep on a dense and even mattress, you will need to get rid of a soft or sagging one. If possible, it is recommended to purchase an orthopedic mattress.

Posture Correction Exercises

Correct posture performs not only an aesthetic role, but also has a great influence on the location, development and functioning of various organs. A pathological change in posture can lead to disruption of the functioning of the bone, muscle, respiratory and other body systems.

Children need to be taught how to sit and walk properly from an early age, as negatively developed habits become more difficult to correct over time.

The main role in the development of correct posture is played by such factors as self-education, as well as regular physical activity.

Correct posture with stoop effectively ( in 90% of cases) helps regular therapeutic exercises.

It should be noted that if the cause of the stoop is any disease of the spine and joints, then before starting physical exercises, it is paramount to consult a doctor to find out the presence of contraindications, since in some cases only after a series of studies can a set of exercises be made for effective therapeutic exercises.

Timely initiation of treatment of incorrect posture leads to its faster correction. So, for example, at the age of eighteen it can take from six months to a year to correct a stoop, and at thirty years it may take from a year to three years to correct a posture. After forty years, it becomes almost impossible to correct the wrong posture.

Below is a set of exercises from stoop, which, in the absence of contraindications for a person, can be performed independently at home. In the first months, this complex is recommended to be performed daily, and then the number of classes can be reduced by performing them every other day.

A set of exercises for stoop

exercise number	Description	Image
№1	Prepare a long towel fold it lengthwise) or belt. In a standing position, you should take a towel by both ends slightly wider than shoulder width, while keeping your hands in front of you. Begin to gradually hold your hands behind your back and hold them behind for a while and then slowly return them back to the front. At the same time, the elbows should be in a straight position, and the shoulders should be lowered.
№2	With a sigh, it is necessary to open up, moving your arms parallel to the floor in a straight line back. In this position, the shoulder blades should converge. Then, with an exhalation, the hands should be brought forward, crossing them ( make scissors).
№3	Hands should be raised up in a straight position above the head. While inhaling, you need to start moving your shoulders and shoulder blades up, trying to reach your ears with your shoulders. As you exhale, lower your shoulders and shoulder blades down, arms slightly bent at the elbow joint.
№4	It is necessary to lie on your stomach, put your hands back behind your back, clasping your palms in the castle or leaving them in a free form. At the same time, the pelvis should be pressed to the floor, and the legs should be connected together. The head should be turned and lie on the right ear. While inhaling, it is necessary to raise the upper back, while stretching the arms back, linger for five to ten seconds and, as you exhale, go down, turning your head to the left ear.
№5	It is necessary to stand up and spread your legs to the sides, wider than your shoulders. In this case, the chest should be straightened ( Imagine standing in front of an imaginary wall), and straighten your arms at the elbows and spread apart. On exhalation, the right hand begins to slowly slide along the right leg, the body leans to the right. At the same time, the left hand goes up, the gaze is directed downward when tilted. While inhaling, you should slowly rise up to the starting position. Repeat the same only on the left side.
№6	It is necessary to lie on your stomach, stretch your arms forward, joining your palms together, feet should also be kept together. While inhaling, raise your hands and feet at the same time. Hold this position for a few seconds, then slowly lower yourself as you exhale.
№7	It is necessary to lie on your stomach, bend your arms at the elbows, put your palms to your chest. While inhaling, begin to gently raise the chest, stretching up and bending in the lumbar region. At the same time, the arms are straightened, the shoulders go down, without pinching the neck muscles. Hold this position for five seconds, then slowly lower yourself as you exhale.
№8	Go to the wall, put your feet together at a distance of one step from the wall. The palms should be pulled forward, resting against the wall, begin to bend over, opening the shoulders, stretching the back, bending slightly in the lumbar region. Gradually bring this slope to a horizontal position. Count to twenty and then return to the starting position.
№9	It is necessary to stand on the mat on all fours, paying attention to the fact that the knees are under the hip joints, and the hands are under the shoulders. As you exhale, bend your back outward, lower your head down. Then, on inspiration, the head rises up, and the back arches in the lumbar region.
№10	It is necessary to lie on your back, stretch your arms along the body, bend your legs at the knees, fix your feet on the floor. While inhaling, raise the pelvis up, fix this position for a few seconds. As you exhale, slowly return to the starting position.

At the end of the exercises, it is recommended to relax the back muscles. To do this, you need to sit with your buttocks on your heels, put your hands on the floor in front of you, lower your head in your palms. Breathe while doing this should be calm.

When conducting therapeutic exercises, the following recommendations should be observed:

• The duration of one lesson should be at least thirty to forty minutes, a maximum of an hour and a half.
• Each exercise is recommended to be repeated six to ten times.
• When compiling a set of exercises, it is necessary to pay special attention to strengthening the muscles of the middle of the back, since they are responsible for maintaining the correct posture.
• During gymnastics, exercises should be included aimed at strengthening the gluteal muscles ( strengthened gluteal muscles have been found to help maintain proper posture).
• With a stoop, the muscles of the neck and lower back are in increased muscle tone, therefore, when compiling a set of exercises, it is necessary to take into account exercises to relax these areas of the body.
• During gymnastics, it is strictly not recommended to do exercises aimed at strengthening the muscles of the chest ( they can only be stretched), as strong pectoral muscles subsequently begin to pull the shoulders forward, which can lead to aggravation of the curvature of the thoracic spine.
• During classes, it is not recommended to use a barbell or dumbbells weighing more than five kilograms for men and more than three kilograms for women.

Will a corset help to eliminate stoop?

During the period of active growth in children and adolescents, there is a deformity in the development of the shoulder girdle and, as a result, a violation of posture. Doctors recommend not delaying the start of complex therapy. Usually it starts from five to ten years, when the curvature is already quite noticeable, and, most importantly, it progresses. In this case, as part of a comprehensive non-surgical treatment, the child is recommended to wear a corset for the spine. Also, wearing a corset is also indicated for adults who have a violation of posture in the form of stoop.


The corset performs the following therapeutic effects:

• corrects the violation of posture;
• restores the physiologically correct position of the shoulder girdle;
• unloads the thoracic spine;
• maintains and restores normal muscle tone;
• eliminates pain in the back;
• provides the spine with the correct physiological position.

The corset is intended for the treatment of postural disorders, stoop and curvature of the thoracic spine. It is also effectively used during rehabilitation after injuries of the spinal column in the thoracic region.

Classification of corsets

Classification	Kinds	Description
By function	Fixing corsets	Fix the affected part of the spinal column in a fixed position ( e.g. trauma). They prevent displacement of the vertebrae, and are also effectively used during the rehabilitation period.
	Corrective corsets	They help to correct spinal disorders, for example, with stoop.
According to the degree of hardness	Elastic corsets	They are used for mild posture disorders. The corset is made of elastic bandages without hard inserts, which eliminates the development of a feeling of discomfort when wearing it. When using a corset, the spine restores its correct physiological position.
	Rigid corsets	These corsets are used for more severe violations of posture, as well as during the rehabilitation period after injuries of the spinal column. Rigid plates are sewn into the corsets, located parallel to each other on the sides of the spine. These plates reduce the severity of deformation of the spinal column in scoliosis, and also correctly distribute the load on the spine.
By area of ​​fixation	Thoracic lumbar corsets	Covers the thoracic and lumbar spine.
	Lumbo-sacral corsets	Covers the lumbar and sacral spine.
	Lumbar corsets	Embraces the lumbar spine.

Corset application

The corset is worn directly on the body or on cotton underwear. To do this, you need to straighten your back, spread your shoulders and raise your head, while the elastic bands should be thrown over the shoulders forward, passed through the armpits and fixed crosswise on the back. Then it is necessary to adjust the degree of tension of the tapes and fix them with a Velcro fastener in front of the stomach. The corrector belt itself should also be fastened with Velcro on the stomach. The degree of fixation and the dynamics of the tension of the tapes is adjustable throughout the day.

The corset gently fixes the upper part of the spine, straightening the shoulders. The wide back of the corset is equipped with stiffening ribs installed parallel to each other along the spine. It has a complex effect on the entire thoracic spine.

In this corset, a child can go to school, and an adult can go to work, he makes the posture correct, invisible under clothes, and also does not interfere with breathing.

If the corset is used correctly, then in about a month, strengthening of the spinal muscles and posture correction will be noticeable.

The corset is not recommended to be used constantly, as this leads to the fact that the back muscles get used to the support from the outside and weaken. Subsequently, this can only aggravate the manifestation of stoop. The use of a corset to eliminate stoop should be combined with other methods of treatment, such as gymnastics, massage or manual therapy. Therefore, if a patient with impaired posture was prescribed physical exercises as a treatment, as well as wearing a corset, then in this case the corset will need to be worn in the intervals between exercises.

It should be noted that corsets should be made of natural fabrics, easy to wash, and selected individually depending on the size.

When using a corset, the following recommendations should be observed:

• you need to wear a corset for about six hours a day;
• when putting on a corset, elastic bands should not be overtightened, as this may disrupt local blood circulation;
• Before going to bed, the corset must be removed.

How to choose a corset?

Before you buy a corset, you should first seek the help of a doctor. Based on objective data ( e.g. inspection, palpation), as well as the results of instrumental studies ( e.g. x-ray, computed tomography) the doctor will select an effective treatment for postural disorders.

Depending on the degree of violation of posture and on the individual characteristics of the body, the doctor will help you choose the best corset for correcting changes in the spine.

With more severe violations of posture, as a rule, the use of rigid corsets is prescribed, with less pronounced changes - elastic ones.

The corset can be purchased as follows:

• in pharmacies;
• on special sites;
• sew to order.

The sizes of corsets vary from the smallest to the largest. In order to choose the right size for yourself, it is paramount to measure the volume of the chest ( on inspiration, as the chest expands at this moment) and waist.

• corset must be made of natural fabrics ( e.g. cotton fabric);
• rigid plates installed in the corset should not cause pain;
• a medical corset should be purchased only in specialized places ( for example, in a pharmacy, on a specialized website on the Internet);
• when using the corset should not restrict breathing;
• when wearing a corset, a person may experience slight discomfort, but the presence of pain indicates a poorly selected product;
• when buying a corset, you should pay attention to the quality of elastic straps, Velcro and stiffeners.

Do I need to see an orthopedic doctor for stoop?

A doctor should be consulted if a person has the following manifestations:

• with independent visual inspection, stoop is observed;
• head tilted to the right or left;
• shoulders are lowered or different in height;
• asymmetry of the shoulder blades and triangles of the waist;
• pronounced curvature of the spine.

When identifying the above symptoms, it is highly recommended to seek help from a family doctor. The doctor will examine, assess the degree of violation of posture and then, if necessary, refer to a specialist - an orthopedist.

The orthopedist, based on objective data and research results, will individually select the optimal treatment.

When seeking help from a doctor, the patient can be prescribed the following methods of treating stoop:

• physiotherapy;
• massage;
• swimming;
• manual therapy;
• use of a corset;
• drug treatment;
• surgery.

Physiotherapy

Gymnastics is the main treatment for stoop. A set of physical exercises can be performed at home on your own or with an instructor in a medical institution. When performing gymnastics, it is very important to choose the right set of exercises that will be aimed at strengthening the spinal muscles and relaxing the muscles of the neck and chest. Inadequate selection of physical exercises can lead to aggravation of posture disorders.

Massage

It is an auxiliary method for the treatment of stoop and, as a rule, is prescribed in parallel with therapeutic exercises. Massage movements should not be rough, but, on the contrary, light and relaxing. This method improves blood circulation and lymph outflow.

Swimming

In the treatment of stoop, swimming is not able to completely eliminate the signs of postural disorders, but it helps to prevent the progression of pathological changes in the spine. Most often, with stoop, such swimming styles as breaststroke or crawl can be assigned. Regular swimming lessons effectively allow you to relax the muscles of the chest and abdomen and pump up the spinal muscles.

Manual therapy

Manual procedures should be performed by an experienced specialist. As a rule, this method of treatment is prescribed if the patient has signs of displacement of the vertebrae, as well as in case of pain. It should be noted that in parallel with these procedures, the patient is recommended to regularly perform therapeutic exercises, as it allows you to consolidate the therapeutic effect of manual therapy.

Using a corset

The corset effectively allows you to fix a certain area of ​​the spinal column. Depending on the degree of violation of posture, the patient can be assigned various types of corsets ( e.g. flexible or with integrated rigid plates). A corset is an additional treatment for stoop. In most cases, wearing it is prescribed in conjunction with therapeutic exercises. It should be noted that the corset should be worn between exercises, no more than six hours a day and removed at night.

Medical treatment

As a rule, with stoop, the appointment of drugs is not required. However, if the patient has pain in the back, inflammatory manifestations, muscle hypertonicity, such groups of drugs as painkillers, muscle relaxants ( reduce skeletal muscle tone), anti-inflammatory drugs, as well as calcium preparations ( to strengthen bone tissue).

Surgery

Severe kyphosis can cause dysfunction of the internal organs, which will eventually lead to the need for surgical treatment. This method of treatment is performed only in cases where conservative methods of treatment have not yielded results, and the disease is rapidly progressing. Also, surgery can be prescribed if the patient has a pronounced pain syndrome due to compression of the spinal roots, a pronounced limitation of movements, as well as muscle atrophy or an existing risk of spinal cord compression.

To avoid surgical treatment of postural disorders, it is necessary to systematically carry out treatment in a complex, including physiotherapy, manual therapy, massage and physiotherapy exercises. Therapeutic exercise is the basis in the treatment of pathological kyphosis. Dosed physical loads, which must be selected individually, allow correcting disturbed biomechanics and redistribution of load vectors. A good muscle corset allows you to visually improve your posture and slow down the development of the deformation process.

How to choose a posture corrector for slouching?

Classification of posture correctors by appearance and design features
Corrector name	Description	A photo
Reclinator	The product is made in the form of an eight-shaped bandage, consisting of two loops and a soft cloth base on the back ( at the intersection of the straps). The reclinator loops cover the shoulder joints and deflect the shoulders backwards, shifting the angles of the shoulder blades towards the spinal column. At the same time, the physiological position of the shoulder girdle is restored in a person and stoop is significantly reduced. Reclinators are usually used at an early stage of curvature of the thoracic spine, when the patient has minor posture disorders. One of the disadvantages of the reclinator is the relatively rapid deformation of the loops, which is usually observed after three to four months of continuous operation. It is necessary to use the reclinator every day for four hours, for three to four months.
Breast corrector	This product can be in the form of a corset or an elastic belt with straps. Unlike the reclinator, the dorsal part of the chest corrector is denser and longer, due to which this product is able to cover almost the entire thoracic spine ( fourth to eleventh thoracic vertebrae). Also, the design of the chest corrector includes stiffening ribs of metal or plastic origin, the purpose of which is to create a stronger fixation of the physiologically correct position of the spinal column. By limiting movement in the spinal column, the chest corrector effectively eliminates stoop.
Thoracolumbar corrector	The product is similar to a vest, consisting of a rigid back with plastic or metal stiffeners sewn into the base, a wide belt and elastic straps. Also on the back of the corrector there are special grooves for installing additional metal plates. The rigid back of the thoracolumbar corrector aligns and unloads the spinal column along the entire surface of the back, starting from the level of the third thoracic vertebra and ending with the level of the third-fourth vertebra. This stabilizes the physiological curves of the spine, lumbar lordosis and thoracic kyphosis.
Magnetic corrector	This product is an elastic corset, in which six magnets are built in along the line of the spinal column and along the waist. At the same time, the magnetic corrector has both orthopedic and physiotherapeutic effects. Magnetic fields, affecting the human body, have the following positive effects: contribute to the improvement of blood circulation in the tissues of the spine; eliminate pain; relieve inflammation and swelling of tissues; have a relaxing effect on muscle spasm. The magnetic corrector is used for curvature of the spine with severe pain. Also, this product can be used to prevent impaired posture and stoop. A contraindication to the use of a magnetic corrector is: the patient has a pacemaker; individual intolerance.
Electronic corrector	A small electronic device with a built-in gyroscope. This device responds to changes in body orientation angles. Before using on the electronic corrector, it is necessary to establish the correct posture position. Then you should fix the device. After that, the apparatus will react to any deviation from the predetermined position of the body with a characteristic signal, making it clear to the person that he should straighten up. There are two types of electronic correctors: chest bend sensor, which is installed on the subclavian zone; an ear bend sensor that fits over the ear. The electronic corrector is safe to use. The device does not emit electromagnetic waves, as it is powered by a microbattery.

According to the degree of rigidity, posture correctors are divided into the following types:

• soft correctors;
• semi-rigid correctors;
• hard correctors.

Soft correctors
They are preventive products made from natural fabrics. Most often used to correct the spinal column with minor deviations from the norm.

Semi-rigid correctors
Products are made of denser fabric. Plastic stiffeners can be built into the base of the semi-rigid correctors to create a more effective fixation of the spinal column.

Hard correctors
The products are reinforced with metal inserts and are used in case of serious posture disorders with curvature of the spinal column.

Posture correctors can be divided into two groups:

• medical proofreaders;
• preventive correctors.

Therapeutic correctors
They are used to treat diagnosed pathology of the spine. Only an orthopedic doctor can help you choose the optimal medical corrector for stoop.

In order to choose the right posture corrector, the doctor may be interested in the following information:

• the shape and degree of curvature of the spinal column;
• contraindications to the use of a posture corrector ( e.g. vertebral hernia, severe heart and lung diseases);
• anthropometric parameters of the patient ( e.g. height, bust, waist and belly circumference);
• professional activity of the patient and the possible impact of labor on stoop ( for example, heavy physical work or office work);
• the presence of predisposing factors in the patient ( e.g. spending a lot of time at the computer);
• condition of the skeletal muscles of the back of the patient.

To determine the shape and degree of curvature of the spinal column, as well as to detect possible contraindications to the use of a medical corrector, the attending physician examines the patient, performs palpation and is guided by the results of diagnostic studies ( e.g. x-ray, computed tomography).

Also, examining the patient, the doctor pays attention to the condition of the skeletal muscles. In the event that muscle weakness is observed along with a pronounced deformation of the spinal column, then such a patient will be shown wearing a semi-rigid or rigid corrector.

Preventive correctors
They are used to maintain a normal physiological posture. Preventive correctors can be chosen independently. It should be remembered that the material of the product must be of high quality, and its size is optimal.
It is very important to choose the correct corrector size correctly, since the effectiveness of the product depends on it. First you need to find out the circumference of the chest using a size ruler. In this case, the chest should be freed from clothing. The measuring tape should be applied in front - below the nipples ( in men) or under the mammary glands ( among women), behind - under the shoulder blades.

Measurement is carried out in a standing position on exhalation.

Posture correctors have the following sizes:

• 100 - 90 cm ( XL - XXL);
• 70 - 90 cm ( M-L);
• 50 - 70 cm ( XS-S);
• 50 - 60 cm ( XXS-XS).

When choosing a posture corrector, first of all, you need to pay attention to the quality of the material of this product. At the same time, the fabric from which the corrector is made should be light and elastic. Its inner surface should consist of cotton fabric. It is necessary to check that any corrective parts and metal inserts included in the product do not rub or squeeze the skin. Also, a good posture corrector should be equipped with wide straps and additional Velcro fasteners. The product should not pull the waist and rub in the armpits. The posture corrector should lie comfortably without causing any discomfort.

The wearing time of the posture corrector in children aged six to ten years should be one to two hours a day, followed by a gradual increase in the time of use to eight to ten hours. For children aged eleven to sixteen years, the initial wearing time of the product is from two to four hours and increases to ten to twelve hours. For adults, a posture corrector can be worn throughout the day, but it is best to wear it during periods of the greatest static load ( for example, when sitting at a table, walking for a long time).

Is massage necessary for stoop?

For slouching, massage is usually given in combination with other therapies ( e.g. therapeutic exercises, wearing posture correctors). At the same time, the benefits of massage are indispensable. Already after the first session, the patient eliminates muscle spasm, strengthens the back muscles, and improves blood circulation and lymph outflow.

There are certain rules for massage from stoop. Strict implementation of these rules increases the effect of this procedure.

First, the patient needs to take a comfortable position. His body should be as relaxed as possible. All movements of the massage therapist should be light and smooth, especially care should be taken when massaging the curved areas of the back and the area of ​​the spinous processes of the spinal column. Also, the patient must refrain from conducting massage sessions if he has violations of the integrity of the skin, for example, due to diseases or injuries.

Massage with stoop is carried out as follows:

• Before the massage, a special massage oil is applied to the back of the patient.
• Then the massage therapist performs stroking movements along the entire back, thus the specialist prepares the back muscles for the upcoming procedure.

During the massage, the following actions are applied:

• rake-like stroking with fingers;
• rubbing with fingers and ribs of the palms;
• tingling;
• stretching;
• tapping.

It is possible to achieve a significant therapeutic effect from massage procedures only with prolonged use of this method. The course of massage should be carried out at least twice a year and include from ten to fourteen procedures.

What is the prevention of stoop?

Prevention of stoop in children
In children, the formation of stoop is most often associated with a sharp growth spurt, which occurs for the first time at six to seven years old, and the second time at eleven to twelve years old. Such adolescents often have complexes about high growth, they instinctively pull their heads down and stoop at the same time. Also, stoop in children can be formed due to insufficient physical activity, due to which the back muscles weaken and no longer hold the spinal column in a physiologically correct position.

In this case, a big problem today is the sedentary lifestyle of most modern children, who have a deficit of active physical movements due to prolonged pastime at the computer. To prevent slouching in children, parents should regularly check the posture of their child ( once every two to three months).

There are the following criteria for normal posture in preschool children:

• shoulders slightly laid back;
• shoulder blades protrude slightly backward;
• symmetrical chest;
• the spinous processes of the spinal column are located along the midline of the back;
• there is a lumbar bend of the spinal column, facing the bulge forward ( lumbar lordosis);
• the abdomen protrudes slightly forward;
• legs are straightened.

There are the following criteria for normal posture in school-age children:

• shoulders are horizontal;
• shoulder blades do not protrude pinned to the back);
• physiological curves of the spinal column are moderately expressed;
• slight protrusion of the abdomen;
• when viewed from the front and back, the right and left halves of the body are symmetrical.

There are the following criteria for violation of posture:

• abduction of shoulders forward;
• shoulder blades protruding backwards, located at different distances and at different levels from the spinal column;
• deviation of the spinous processes of the spinal column from the midline of the back;
• convex or concave chest;
• asymmetry of the ribs;
• asymmetry of the gluteal folds;
• multi-level location of the popliteal fossae.

To prevent stoop in children, it is recommended to perform the following physical exercises daily:

• The child needs to stand in the starting position ( standing, feet shoulder width apart) holding a gymnastic stick behind your back. As you exhale, you need to slowly lean forward and gently straighten up as you inhale. Repeat this exercise six to seven times.
• It is necessary to stand in the starting position. The gymnastic stick should be held behind the head, while the arms should be bent. Then you need to straighten your arms up at the same time. Repeat this exercise six to seven times.
• The child needs to get on all fours. Then, while inhaling, you should bend your arms, touch the floor with your chest and, while exhaling, return to the starting position. The number of repetitions is six to eight times.
• You should lie on your stomach. In this case, the arms and legs should be kept together in a straight position. Then, with an exhalation, the arms and legs must be simultaneously raised, one should try to keep them in this position for as long as possible, and then lower them. This exercise should be repeated five to six times.
• You need to get on all fours. Then, while inhaling with the buttocks, you need to sit on your heels, while exhaling, stretch forward and bend. You need to repeat the exercise six to eight times.
• The child needs to get on all fours. As you exhale, raise your right hand up and look at it. Then, on exhalation, you must return to the starting position. Next, you need to perform the same steps, only with the left hand. The number of repetitions for each hand is six to eight times.
• The child should sit on the floor and stretch their legs forward, keeping them together. The hands should be behind the body. Leaning on the hands of the child, it is necessary to raise the pelvis and immediately return to its original position. You need to repeat the exercise six to seven times.
• Sitting on the floor with outstretched legs, the child needs to rest his hands behind. As you exhale, pull both knees to your chest, while inhaling, return to the starting position. The number of repetitions is six to eight times.
• The child needs to lie on his back, bend his knees and spread his arms to the sides. As you exhale, lower both knees to one side, and turn your head to the other. Then, while inhaling, you need to return to the starting position. Then you should perform the exercise on the other side. It is very important to ensure that the child does not take his hands and shoulders off the floor. The number of turns in one direction or another is ten to twelve times.

An adult should supervise the child during the above exercises. At the same time, a friend or parent, acting as an instructor, should always secure the child, help him if necessary, and also ensure that the child’s back is even during the bends.

Prevention of stoop in adults
One of the effective methods for preventing stoop in adults is yoga. Certain physical postures ( asanas) from this direction contribute to maintaining an ideal posture. In order to prevent stoop, exercises are performed that open the chest.

Before performing this or that exercise, you should try to breathe evenly and deeply. This is necessary so that breathing does not go astray and fatigue does not appear.

First you need to stand on the mat, stretch your toes to the sides and lift them up so that the thumbs and little fingers are at the same level. Maintain balance in this position for thirty seconds. After that, the toes can be gently lowered down.

Next, you need to perform the greeting pose from the back.
To do this, you need to join your palms in the lumbar region and then slowly begin to raise your hands up until the little fingers are in the area of ​​\u200b\u200bthe thoracic spine. For thirty seconds, it is necessary to push the spine with joined palms, without bending at the same time in the lumbar region. This is done so that the chest begins to open.

Then you should place your feet apart at a distance of about thirty centimeters, raise your arms up and stretch well. At the same time, it is necessary to feel how the sides of the torso and the area of ​​\u200b\u200bthe ribs are extended along with the whole body.

Next, without squeezing your knees, you should gently lower your hands down until your fingers are on the floor. Within thirty seconds, it is important to bend as much as possible in this position. This asana helps open the thoracic spine. After that, you should lower yourself into a full tilt, bringing your stomach and sternum closer to your legs.
In the event that a person has a weak stretch and unpleasant or painful sensations appear when bending over, you need to slightly bend your knees or wrap your arms around your calves.

Next, from the tilt position, you should gently step back with your feet until the body forms a triangular shape.
While in this position, it is necessary to press the palms and palmar surfaces of the fingers to the floor as much as possible. Leaning on the pads of the toes, it is very important to raise the heels as high as possible. Thanks to these actions, you can keep the pelvis in a level position, preventing the spinal column from rounding. With the correct execution of this exercise, all joints are aligned, the body lengthens and over time the person begins to feel light.

It is necessary to be in this position of the body for thirty to forty seconds, after which you should bend your knees, sit with your pelvis on your heels and lower your forehead to the floor, stretch your arms forward. In this case, you need to stretch your fingers as much as possible, protruding them to the sides. Making the main emphasis on the palms, it is necessary to push the shoulder joints inward, while raising the elbows from the floor. After that, you need to get on all fours, push off with your toes and palms from the floor and again stand in the triangle pose.

Then, with a sigh, it is necessary to perform a deflection, straighten your arms, move your chest forward, lower your legs to the instep of the foot. In this case, the pelvis should be on weight. Further, without bending your elbows, you need to take your shoulders back and bend your back properly.
After that, you should sit on your heels, lay your head on the mat, lower your shoulders down and stretch your arms along your hips. It is recommended to stay in this position for two to three minutes. In this case, breathing should be even.

Also, the following methods can be used as a prophylaxis against stoop:

• massage;
• wearing preventive posture correctors;
• swimming.

Why is stoop dangerous?

The stoop itself does not pose a particular danger, however, the risk of serious complications is possible if the cause of this pathological manifestation is a serious illness.

The formation of stoop may be preceded by the following causes and diseases:

incorrect posture;

degenerative changes in the spine e.g. spinal stenosis, herniated disc);

spinal column injuries;

systemic diseases ( e.g. poliomyelitis, rheumatoid arthritis, osteoporosis).

The name of the pathological process against which the stoop was formed	Complications
Bad posture	weakness in the legs and impaired sensitivity; limitation of mobility in the thoracic spine; pain in the lumbar region; a feeling of fatigue and a feeling of heaviness; circulatory disorders; displacement of the intervertebral joints; the appearance in the vertebrae of Schmorl's hernia, due to impaired blood circulation; shortness of breath due to compression of the lung by the chest; violation of the cardiovascular system; development of diabetes.
Degenerative changes in the spine	circulatory disorders in the cervical spine, as well as in the pelvic organs; violations in the work of internal organs; neurological signs and symptoms due to compression of the spinal nerves.
Spinal injury	violations of motor function - paralysis and paresis; violation of the act of defecation and urination. problems in the sexual sphere; lost sensitivity of the skin area; irreversible spinal deformity;
Systemic diseases	fractures of the spinal column, leading to immobility and disability; interstitial myocarditis; lung atelectasis; acute expansion of the stomach; gastrointestinal disorders;

Correction of stoop with exercises

?
First, you need to watch your posture. Correct posture gives a person a proud, confident look and relieves back pain and stoop.
Secondly, to remove stoop drastic measures must be taken immediately. The following effective ones will help you with this. stoop exercises. The sooner you start, the more effective the result will be. You can’t pull, because physiological changes called scoliosis can develop in the spine.

Exercises against stoop

If you have developed stoop, a set of exercises need to be done for several months to achieve the desired result.

1. Stand with your back to the wall at a distance of about one step from it. Lean against the wall with your back and arms bent behind your head. While counting from 1 to 4, inhale and bend forward. And at the expense of 5 - 8 exhaling, return to the starting position. performed slowly 6-8 times.

2. You need to face the wall, again, at a distance of one step and lean in front of you with straight arms. Counting 1 - 4, inhale and bend to reach the walls with your chest. We return to the starting position at the expense of 5 - 8, exhaling. Perform the exercise slowly 6-8 times.

3. Starting position - lying on your stomach in front of a chair, arms extended along the body, palms down. While inhaling, at the expense of 1-2, raise the torso and with a wave of straight arms through the sides grab the edge of the chair. At the expense of 3-4, exhaling, we return to the starting position. Repeat stoop exercise 6 - 8 times.

4. Kneeling, sit on your heels, stretching your socks, put your hands behind your head - this is the starting position. When counting one or two, rise from your heels, inhaling and spread your straight arms to the sides with your palms up, while you need to strongly move the pelvis forward. When counting three or four, as you exhale, return to the starting position. Perform the exercise 10 - 20 times.

5. For this exercise, we need a gymnastic stick. Starting position - standing straight, legs apart shoulder-width apart, hold the stick in lowered hands. On inspiration, with a count of 1-2, we lean forward with a straight back, and at the same time raise straight arms as high as possible. On the count of 3-4, exhale, bend your back and lower your arms. At the expense of 5-6 - inhale, and take the position that was at the expense of 1-2. At the expense of 7-8 - exhale and return to the starting position. Repeat 5-6 times.

6. Get on all fours, resting on straight arms. While inhaling, counting from 1 to 4, bend, while raising a straight left leg and moving your head away. At the expense of 5 - 8, on the exhale, return to the starting position. Do the exercise 8 times, changing legs.

7. Starting position - stand behind a chair at a distance of a large step and lean with straight arms on the back. When inhaling, at the expense of 1 - 4, lean forward, do not bend your arms, take your head back. At the expense of 5 - 8 (exhale), take the starting position. After a few days of training, try to do this stoop correction exercise quickly, springy in the back at the moment of inclination. Perform 10 - 12 times in a row.

Violation of posture is common among both children and adults, which is most often associated with a lack of proper education and physical inactivity. Fortunately, this is fixable, since there are no pathological changes in the vertebrae, but there is an uneven tension in the muscles that hold the spine and body in an upright position. There are several types of posture disorders: stooped back, round back, and. Therapeutic gymnastics for each type of posture disorder has differences. In this article, we will look at exercises for stoop and round back. In subsequent articles - posture exercises with other types of violations of the physiological position of the spine. Posture plays a huge role in the health of the spine, cerebral circulation, the normal physiological position of the internal organs, their functioning and blood circulation in them. In addition, posture is important for the correct physiological gait, which, together with the physiological curves of the spine and the arches of the feet, creates conditions for depreciation of the body, and also helps to save energy when walking, running, jumping, since there is no shift in the center of gravity in any direction, the body is in a state of optimal balance, moves easily and less tired. This is important for the health of the feet and joints of the legs. I want to note that the correct posture affects the mood of a person, his performance, self-confidence. Outwardly, a person with a beautiful posture and gait is pleasant for the people around him. Posture is a sign of culture and upbringing of a person. Perhaps it affects the sense of proportion and the sense of the "golden mean". That is, posture is an indicator of the overall health of the body. Its importance is so great that you should immediately begin to perform exercises for posture. It is necessary not only to strengthen the muscles of the trunk, neck and legs, but to educate posture in order to form the correct stereotype of the vertical position of the body in space. From whom can we take an example of excellent posture? Of course, from athletes - gymnasts and ballet dancers.

“Posture is the habitual posture of a casually standing person without active muscular tension.” (V.K. Dobrovolsky).
The essence of ideal posture is the physiological balance of the body in an upright position, achieved under the condition of the correct ratio of the physiological curves of the spine and uniform muscle tone.

The normal posture of a casually standing person has signs:

1. The axes of the body and head are located along the same vertical, perpendicular to the area of ​​support.
2. The pelvis is tilted forward, the hip joints are extended, are in the middle position, the legs are slightly tilted backwards.
3. The curves of the spine (cervical, thoracic and lumbar) are moderately pronounced.
4. Absence of spinal curves in the frontal plane. Normally, the spine looks like a straight line front and back.
5. The shoulders are deployed and slightly lowered, the symmetrically located shoulder blades do not protrude.
6. The chest is cylindrical or conical, moderately protruding.
7. The abdomen is flat or evenly and moderately convex.
8. The feet have a pronounced longitudinal arch (lack of longitudinal flat feet).

Due to this position, the axis of the body starts approximately from the middle of the parietal zone of the head, crosses the ear just behind the angle of the lower jaw, passes through the transverse line connecting the hip joints and ends in the center of the feet in front of the ankle joints.

*The formation of the curves of the spine occurs only after birth. The back of the newborn is almost straight. Cervical lordosis is formed when you try to raise your head while lying on your stomach and in an upright position while keeping your head straight. Lumbar lordosis - when standing and walking. At the same time, the formation of thoracic and sacral kyphosis occurs. Thus, the bends of the spinal column are functional adaptations of the human body to maintain balance in an upright position. Without them, a person would not be able to stand, as there would be a fall back.

*When a child tries to sit for the first time, he develops a general backbend of the spine due to the heaviness of the head and upper limbs. Do not sit down the child before 6 months of life. Strengthen your baby's back muscles with special gymnastics, for example, on a fitball. Let it crawl for as long as possible. You should also not train walking ahead of time, let him get up on his own when the time comes. Learn to swim.

*Thoracic kyphosis and lumbar lordosis are more pronounced in women than in men.
The bends of the spinal column in the horizontal position of the body are somewhat straightened, in the vertical position they are more pronounced, and when carrying weights they increase markedly.

Types of posture disorders.

Posture disorders are detected when examining the patient from the side (in the sagittal plane), in which the correct ratio of physiological bends changes. There is either smoothness of the curves of the spine, or, conversely, their excessive increase; and there are also deviations of the spine in the frontal plane (when we look at a person in front or behind). With any violation of posture, the axis of the body shifts either forward or backward, while the body strives to restore harmony as soon as possible in order to give the body a stable position and maintain the shock-absorbing function of the spine. So, for example, with such a violation of posture as a flat back, the axis of the body shifts back and passes behind the hip joints, the muscles of the front surface of the body are tense to keep the body from falling back, there is a high probability of pathological bends of the spine in the frontal plane, which normally should not be ; this is a compensatory adaptation of the body to provide a spring effect when walking, running and jumping in the case of a flat back.

one). Stooped back - increased thoracic kyphosis at the level of the upper third of the thoracic spine while smoothing the lumbar lordosis.

2). Round back - increased thoracic kyphosis throughout the entire thoracic spine, shoulders brought together, smoothed lumbar lordosis.

3). – all physiological curves of the spine are increased; head, neck, shoulders tilted forward, abdomen protruding; the muscles of the back, abdominals, buttocks and back of the thighs are stretched; increased pelvic tilt.

4). – all physiological curves of the spine are smoothed, the angle of the pelvis is reduced; the back looks like a board.

five). - thoracic kyphosis is smoothed out, and lumbar lordosis is increased; the abdominal muscles are weakened; increased pelvic tilt.

Violations of posture when viewed from behind and in front (in the frontal plane) are not divided into separate types. They are characterized by violations of symmetry between the right and left halves of the body. The spine can be deviated to the right or to the left totally or in any department. In childhood, this curvature is unstable and can be corrected by volitional muscle tension and in the prone position. The differential diagnosis is carried out with dysplastic scoliosis of the 1st degree. In case of violation of posture in the frontal plane, in contrast to scoliosis, there are no signs of its pathological rotation around the vertical axis; on the x-ray, the bases of the roots of the vertebral arches are symmetrical on both sides. That is, there are no irreversible changes in the spine.

Posture disorders in children, left unattended and lasting for several years, can cause scoliosis, when irreversible changes appear in the entire spine, chest, and pelvic bones. Any violation of the child's posture is evidence of poor parental care or lack of attention and care for their "treasure".

Causes of posture disorders.

1. Hypodynamia, weakness of the muscles that hold the spine in a vertical position: the muscles of the neck, abdomen, back and lower extremities.
2. Muscle imbalance, violation of the physiological tone of the muscles involved in the formation of posture.
3. Bad habit of incorrect position of the body in space. It is formed as a stereotype due to improperly selected furniture, chronic stress, myopia, poor lighting, reading in bed, monotonous work and being in an unnatural position for a long time (for example, in tailors who have a habit of sitting with their legs under them; at the same time flexes the lumbar spine). It will take at least three weeks to form the habit of correct posture.
4. Of great importance for the health of the spine and proper posture is the condition of the lower extremities. Pathological factors are foot defects (clubfoot, flat feet), as well as the shape of the legs (O or X-shaped) and the difference in leg size, when one leg is shorter than the other, and the health of the joints.
5. Premature sitting of a child in the first year of life (sitting is not recommended before 6 months of life), as a round back is formed (with excessive thoracic kyphosis and smoothed lumbar lordosis).
6. The transferred rickets in the period up to 2 years of age matters.

Stoop and round back.

Stoop - an increase in thoracic kyphosis in the upper parts of the thoracic spine while smoothing the lumbar lordosis (the lower part of the kyphotic arch ends at the level of 7-8 thoracic vertebrae); the shoulders are brought together, the shoulder blades are pterygoid.

The round back has an even more pronounced kyphosis - the back is curved in the form of a large arc backwards, and the curvature also captures the lower cervical vertebrae. The shoulders protrude forward, the shoulder blades protrude pterygoidly, the chest is sunken, the neck rises obliquely forward, the head is also tilted forward, and the pelvis is pushed forward. The spinal column is bent over the sacrum, the stomach is protruded. The whole warehouse of the body gives the impression of lethargy. When walking, the feet turn inward, the gait becomes unsteady, the legs seem to drag along the ground. The person gives the impression of a gloomy, sad creature.

Common features in a stooped and round back are an increase in thoracic kyphosis, smoothness of the lumbar lordosis, the back muscles are stretched, and the chest muscles are contracted in front, the neck is tilted forward.

People with a round back are accustomed to this body position, that is, they have a stereotype of body position at the level of a conditioned reflex, and giving the body the correct posture is discomfort for them, it seems to them that they are falling back, they want to quickly return to their usual posture of “crooked and sullenness." Don't worry, it's normal. After all, if a person with a healthy correct posture is forced to stoop, then he will also experience discomfort and will want to adopt the correct posture that is familiar to him as soon as possible. Any habit is formed at least 3 weeks. You need to really want and make an effort, doing therapeutic exercises every day. Gradually everything will work out. And then, when the correct posture is achieved, it is necessary to constantly maintain it: train the back muscles daily, using isotonic and other exercises.

Therapeutic exercise for stoop and round back.

Exercise therapy for stooping and a round back aims to teach a sense of correct posture and the formation of correct postures in everyday life. Therapeutic exercises for stoop aimed at strengthening the muscles of the back, abdomen, legs and neck; and also - to relax and stretch the muscles of the chest. Attention is paid to gait and education of a sense of correct posture. Isotonic, strength, extension exercises are used (with extension of the spine in the thoracic region in the supine position or placing a roller under the back in the area of ​​thoracic kyphosis), - for the collar zone, they can be used during the day when working while sitting at the table, they will look like "pulls".

The starting positions are different, but exercises lying on the stomach with the work of the hands, first without objects, then with a stick and weights, are especially recommended; in the knee-wrist position, kneeling, standing with the gymnastic stick behind the shoulder blades, exercises against the wall.

Fitball - gymnastics is very effective, since exercises on the ball are performed while maintaining balance and symmetry of the body, a sense of the position of the body in space develops.

As weights, you can use dumbbells or weights for arms and legs (they are very convenient to use). Exercises with weights not only strengthen the muscles, but also contribute to a stronger musculo-articular sense of body position, which is very important when correcting postural disorders.

Therapeutic back massage enhances the effectiveness of therapeutic exercises, especially if the procedure is carried out before exercise therapy. Stroking is carried out along the long muscles of the back, along the wide and trapezius muscles, their rubbing, kneading and chopping for toning. If massage is not carried out, then before the lesson it is advisable to do a self-massage of the back with a roller massager. When stooping, it is better to use not a flexible roller massager, but a massager - a stick, on the rod of which wheels are strung.

The duration of therapeutic exercises with stoop is 30 - 45 minutes. Exercises are rhythmic at a slow pace. The lesson will be composed of two parts: in the first part - strengthening the muscle corset, in the second - fixing the correct posture in various positions and conditions and exercises for the feet.

For morning exercises, isotonic exercises and stretching of the spine are perfect. Before going to bed, you can apply the extension of the back in the thoracic region while lying on your back on a roller.

Swimming is useful for balancing the tone of the muscles of the body and stretching the spine, but you need to strengthen the muscles with special exercises outside the water.

Reclinators - orthopedic devices for correcting posture are needed only to help consolidate the sense of correct posture and the formation of correct postures in everyday life. It must be remembered that wearing them for a long time affects the weakening of the muscles that must hold this position of the body on their own. Therefore, the question of choosing and wearing a posture brace is decided by the doctor on an individual basis.

Fitball - gymnastics to strengthen the muscles of the back.

Therapeutic exercises for stoop and round back.

First we strengthen the muscular corset, then we train the sense of posture.

You will need a gymnastic stick, dumbbells (1 - 3 kg) and a bag of sand to wear on your head weighing 200 grams. It is advisable to see yourself in a large mirror, since it is important to maintain symmetry and perform the same exercises in both directions.

one). Starting position - lying on your back, arms along the body.
1 - Inhale, raise your hands up and put on the floor, unbend your feet (on yourself).
2, 3, 4, 5, 6, 7 - Stretching the spine, alternately stretch the heels down, breathing is arbitrary. Concentration of attention on the back of the legs and lower back.
8 - Return to the starting position, exhale.
6 times.

2). Starting position - lying on your back, legs straightened, arms bent at the elbow joints, hands pointing up (towards the ceiling). Leaning on the elbows, straighten the back in the thoracic region, the head touches the floor with the top of the head. Hold for 10 seconds. Return to starting position. 3 times.
You should not throw your head back too much so that there is no excessive extension of the neck, try to straighten the thoracic region more, at the same time pay attention to relaxing and stretching the muscles of the chest.

3). Starting position - lying on your back, arms along the body. Perform an imitation of cycling with legs with full amplitude until the abdominal muscles are tired.

4). Starting position - lying on your back. Diaphragmatic breathing: legs bent at the knees, feet on the floor, hands on the stomach. On inhalation, “inflate” the stomach, on exhalation, slowly “blow off” and pull it in a little. 6 times.

five). Starting position - lying on your back, legs straightened, hands in the "castle" under the head.
Exercise on the press "Cross".
1 - Connect the right elbow and left knee, exhale.

3 - Connect the left elbow and right knee, exhale.

Until the abdominal muscles are tired.

6). Starting position - lying on your back, arms along the body.
1 - At the same time, take your arms and legs to the sides, slightly sliding along the floor, inhale.
2, 3 - Press on the floor with the whole body, arms and legs, breathing is arbitrary.

6 times.

7). Starting position - lying on your back, hands in the "castle" under the head, legs bent at the knees.
1 - Raise your head and upper shoulder girdle, try to spread your elbows to the sides, inhale.

Until the abdominal muscles are tired.

eight). Starting position - lying on your back, arms to the sides, legs straightened.
1 - Move the straightened right leg over the left, touch the floor with the foot, press the right hand to the floor, inhale.
2 - Return to the starting position, exhale.
3 - Move the left leg over the right, inhale.
4 - Return to the starting position, exhale.
10 times.
This exercise trains the rotation of the pelvis following the movement of the leg forward, which is useful for walking "from the hip".

nine). Starting position lying on your back, arms along the body, legs bent at the knee joints, feet on the floor.
1 - Simultaneously raise the pelvis and straighten the right leg up, stretch it, pulling the right side of the pelvis behind you, inhale.
2 - Return to the starting position, exhale.
3 - Raise the pelvis and left leg up, pulling the left side of the pelvis, inhale.
4 - Return to the starting position, exhale.
10 times.
Try to do the same on both sides. Concentrate on the rotation of the pelvis.

10). The starting position is lying on the stomach, the hands are in emphasis near the shoulder joints, “squeeze the buttocks”, the legs are tightly closed and pressed to the floor.
"Breaststroke swimming".
1 - Straighten your arms forward, exhale.
2 - Hands to the sides, straighten your back, raising your head and upper body as high as possible, look forward, legs pressed to the floor, inhale.
3 - Back in the same position, move the arms along the body, press the palms to the body, continue inhaling.
4 - Return to the starting position, the head goes down, the beginning of the exhalation.
Continue without stopping at a slow pace with the maximum range of arm movements until muscle fatigue, focus on the thoracic spine.

eleven). Starting position - lying on the stomach, the head lies on the hands folded in front of it, the legs are tightly closed.
1 - Raise straightened legs, spread them apart and put them on the floor, as if transferring them over low objects.
2 - Return to the starting position, performing the movement of the legs in reverse order.
when the legs go up - inhale, go down - exhale.
Until the fatigue of the muscles of the lower back and buttocks.
Relax your muscles by rocking your pelvis slightly to the sides.

12). Starting position - lying on your stomach.
Isotonic exercise "Boat" 1 - 3 minutes without rest. Don't hold your breath.
Raise tightly closed legs and arms straightened forward, evenly unbending the entire spine and stretching it as much as possible. At the same time, hold the hand by the hand, hands are pressed to the ears, there is no need to throw back the head, look down at the stopwatch.
Relax your back muscles by rocking your pelvis to the side.

13). Starting position - lying on the stomach, hands in the "lock" on the back of the head, head down.
1 - Raise the upper shoulder girdle and head, keep the hands on the back of the head, try to spread the elbows as far as possible to the sides, inhale.
2 - Reach with your right hand towards the feet, look at the hand, exhale.
3 - Return to position No. 1, inhale.
4 - Return to the starting position, exhale.
Do the same on the other side.
6 times.
Relax your back muscles again by rocking your pelvis to the sides.

fourteen). Starting position - lying on the stomach, the head lies on the hands folded in front of it.
1, 2 - Simultaneously raise the straightened right arm forward and left leg back, look down, stretch the spine along this line, reach with left heel, inhale and exhale.
3, 4 - Smoothly return to the starting position, inhale and exhale.
Do the same by raising the straightened left arm and right leg.
6 times.

15). Starting position - standing in the knee-wrist position.
1 - Raise the right hand through the side up, directing the brush to the ceiling, look at it, inhale.
2 - Return to the starting position, exhale.
3 - The same with the left hand, inhale.
4 - Return to the starting position, exhale.
6 times.

16). Starting position - knee-wrist.
"Kitty".
1 - Slightly arch your back up and lower your head down for "acceleration" in order to achieve a greater amplitude of movement in the next paragraph, exhale.
2 - Bend your back, raise your head to look forward, inhale.
With each new repetition, move your attention down the spine, starting from the 4th thoracic vertebrae to the sacrum. Thus, the extension of the spine will be better, the sense of posture is better formed.

17). Starting position - knee-wrist.
"Climbing".
1 - Bend your arms at the elbow joints, head and shoulders lower.
2, 3 - Crawl under the invisible bar, arching your back and moving the body forward, smoothly moving the spine, trying not to touch the invisible bar, under which crawling takes place.
4 - Slowly return to the starting position.
6 times.

eighteen). Starting position - knee-wrist, slightly straighten your back, knees together.
"Fox tail".
1 - Simultaneously move the feet to the right and head with the ear to the right shoulder, inhale.
2 - Return to the starting position, exhale.
3 - Simultaneously move the feet to the left and head with the ear to the left shoulder, inhale.
4 - Return to the starting position, exhale.
6 times.

19). Starting position - knee-wrist.
1 - Simultaneously raise the right arm forward, left leg back, inhale.
2, 3 - Stretch the spine along this line, (reach with the heel), exhale.
4 - Return to the starting position, inhale, exhale.
Do the same with your left hand and right foot.
6 times.

20). Starting position - knee-wrist, knees together, arms wide apart.
1 - Lower the right shoulder to the floor, the head turns to the left and lies with the right ear on the floor, the right arm is straightened, and the left arm is bent at the elbow, exhale.
2 - Return to the starting position, inhale.
3 - Lower the left shoulder to the floor, put the head with the left ear on the floor, exhale.
4 - Return to the starting position, inhale.
6 times.

21). Starting position - knee-carpal.
1 - The right hand slides forward as far as possible, the head goes down, exhale.
2 - Return to the starting position, inhale.
3 - Left hand slides forward, exhale.
4 - Return to the starting position, inhale.
6 times.

22). Starting position - kneeling, stick behind the shoulder blades.
1, 2, 3 - Slowly tilt the body back as much as possible, do not straighten your back, concentrate on the front of the thighs, buttocks and abdominals.
4 - Return to starting position.
5, 6, 7 - Slowly tilt the straightened body forward as far as possible.
8 - Return to starting position.
6 times.
You can ask someone close to hold your feet while deviating the body forward so as not to fall and in order to perform the exercise more efficiently.

23). Starting position - kneeling, stick behind the shoulder blades, reach up with the crown of your head, look at some point in front of you.
1, 2 - Slowly sit on your shins, at the same time lean forward, lie on your feet with your stomach, continue to look at the selected point: the head rises, the back unbends.
3, 4 - Return to the starting position.
6 times.

24). Starting position - standing, stick behind the shoulder blades, legs together.
Slowly, smoothly and rhythmically roll from heels to toes, trying to reach up with the top of your head. To slight fatigue of the muscles of the legs.
The smaller the distance between the hands holding the stick behind the shoulder blades, the better for straightening the spine in the thoracic region.

25). Starting position - standing, stick behind the shoulder blades, legs slightly apart.
Squats. Squat slowly, straighten up a little faster, try to maintain balance. While standing up, you need to draw in your buttocks and lower abdomen.
To mild fatigue.

26). Starting position - standing. Put the stick vertically in front of you at a great distance from the feet. The hands are located on top of each other and lie on the upper end of the stick.
1 - Slowly lean forward, resting your hands on the upper end of the stick, do not bend your knees, head lowers and is located between your hands, hang on the stick in this position, exhale.
2 - 7 - Swing forward - back, a little in a circle - intuitively, carefully stretching the spine. Breathing is arbitrary.
8 - Return to the starting position, inhale.
3 - 4 times.

27). Starting position - standing, legs together, stick behind the shoulder blades. You can perform without a stick, putting your hands on your belt, and put a bag of sand on your head.
1 - Raise both heels and move them to the right.
2 - Raise the toes of the feet and rearrange to the right.
Continue to move to the right side in this way, maintaining posture and balance.
Then repeat the same on the other side.
Achieve the perfect quality performance of each exercise.

28). Starting position - standing, stick behind the shoulder blades, legs wide apart.
1 - Squat to the right, bending the right leg at the knee, exhale.
2 - Return to the starting position, inhale.
3 - Squat to the left, bending the left leg at the knee, exhale.
4 - Return to the starting position, inhale.
The exercise is difficult. Perform first 3 times. Remember that the quality and conscientious performance of exercises is more important than their quantity.

29). Starting position - standing, stick in the hands below in front of you.
1 - Raise the stick up and slightly back, stretch the top of your head and arms up, at the same time take your right leg back to the toe, inhale.
2 - Return to the starting position, exhale. Maintain your posture.
3 - Repeat step number 1 with the left leg pulled back.
4 - Return to the starting position, exhale.
6 times.
(You can hold a bag of sand on your head).

thirty). Starting position - the main rack.
"Martin".
1, 2, 3 - Take the right leg back and up, arms to the sides, stand on the left leg, keeping balance, look forward. Try to hold the position so that the right leg, back, neck and head form one beautiful smooth arc. Stretch your spine.
4 - Return to the starting position, exhale.
Do the same with the left leg.

31). Starting position - the main stance, a stick behind the shoulder blades, a bag of sand on the head, walking with the heel to the toe forward and backward. Do the same without a stick.
Walking with big steps forward. At the same time, when moving forward, for example, with the right leg, after it, try to push the right side of the pelvis to increase the length of the step. This is necessary for the formation of walking "from the hip."

32). Starting position - the main stand, hands on the belt, a bag of sand on the head.
1 - Get down on your right knee.
2 - Get on both knees.
3 - Put the right leg, bent at the knee, forward.
4 - Straighten up, return to the starting position.
4 - 6 times.
Then do the same, starting with the left leg.

33). "Rubber". Starting position - the main rack. Exercise for stretching the spine in a standing position. In the process of execution, you need to stretch your heels down, and the crown of your head up. Stretching occurs on exhalation.
1, 2 - Raise your hands through the sides, inhale, hook the hands into the "lock".
3, 4, 5 - Turn the “lock” with your palms outward and stretch your head and arms up, and with your heels down, smoothly and conscientiously stretching the spine, like an elastic band, exhale.
6 - Unhook the brushes, inhale.
7, 8 - Return to the starting position, exhale.
3 times.
If performed correctly, it will become hot, maybe sweat, cheeks will turn pink, a pleasant feeling of saturating the body with energy will appear.

Of all this set of exercises, the most important exercise is isotonic, which provides constant physiological muscle tone- back straighteners. If you are lazy and do not want to do exercises with stoop every day or at least every other day, then “Boat” or “Airplane” 1 time a day for 1 minute without rest every day you can force yourself to do it. And, if you want to bring up the correct posture as soon as possible, then the exercises should be treated with love and with great pleasure, the set of exercises should be learned by heart, the exercises should be performed with high quality.

Prevention of posture disorders.

1). The main means of preventing posture disorders is physiotherapy exercises. Therapeutic back massage in combination with exercise therapy gives an even better result.

2). The bed should be hard, even; pillow - flat, low (according to the size of the shoulder), so that the head lies flat. You can not sleep on a soft sagging mattress.

3). Proper organization of the workplace: lighting and furniture. Lighting should be sufficient and diffused. The height of the table should be such that if you put your hand on your elbow, then the middle finger should reach the corner of the eye (the back should be straightened).

It is necessary to fight such postures that distort posture, such as the oblique position of the shoulder girdle when writing, when the left hand is hung from the table; or an oblique position of the pelvis when putting the legs under you.

The choice of chair is of particular importance. Correct posture in a sitting position on a chair is possible provided that not only the back is straightened, the shoulders are straightened and there is no “softening” of the body hanging on the spine, like on a hanger, but the most important condition is the transfer of the center of gravity of the body to the feet. Then the spine ceases to be a “hanger”, it is significantly unloaded and freed from holding the weight of the body. This, of course, has a positive effect on the intervertebral discs, and on the ligamentous apparatus of the spine, and on the tone of the muscles that hold the body in an upright position.

The easiest way to create conditions for the physiological position of the body while sitting is to sit on an ordinary chair approximately in the middle of the seat, substituting a bar 10–12 cm high under the rear legs of the chair, or rather, the seat plane should be tilted forward by 8–10 0.

Dancing Chair.

But an even better option is to buy, which allows you to find the optimal body position for each person individually, since the height of the chair is adjustable, there is a labile seat; it is possible to move and exercise the muscles of the body during a long sitting position. This invention is worthy of attention and admiration. On the Dancing Chair you can sit for the benefit of yourself and your health.

Another recommendation for organizing a workplace at the table: position the table so that there is a wall sitting behind it, so that the window and the door to the room are in sight to the right or left, and there is free space in front (if this is not possible, then you can hang on the wall in front of the table, either a mirror or a photo wallpaper with a perspective, so that there is a sense of space in front.This creates the psychological comfort of a person sitting at the table, which is one of the factors that positively affect the state of posture, since this arrangement of the table contributes to a sense of security, awareness and freedom of action Increases resistance to stress, which means that the muscles of the collar zone are less tense, which, under stress, are the first to react, turning into a shell that protects against impact.

4). Before leaving the house, you need to stand against the wall, pressing against it with the back of your head, shoulder blades, buttocks and heels. At this time, you need to try to “glue” the lower back to the wall with your stomach (the lower back will not adjoin the wall, but there will be proper muscle tension). Squeeze the buttocks tightly, pulling them "into yourself". Stretch the crown of the head up, and the heels down, stretching the spine. So you need to stand for a while (for example, one minute), to remember well this feeling of correct posture. Then go about your business, trying to keep this position of the body while walking.

One of the moments of self-control while maintaining the correct posture - while standing and walking, the legs should not be visible when lowering the eyes.

five). Do not wear a bag on a belt over your shoulder, as the belt tends to slip off the shoulder, and to avoid this, you will lift the shoulder on which the bag hangs, which will lead to a distortion of posture in the frontal plane.

6). You should not carry a heavy bag in one hand, it is better to divide the weight into two equal parts and carry it in two hands, or at least often shift the bag from one hand to another.

Prevention of posture disorders is of particular importance for children, since it is very important to form the correct stereotype of a sense of position in space from childhood. It is easier to immediately cultivate the correct posture than to correct the habit of incorrect body position. A person with impaired posture seems to be sitting or standing correctly. But when correcting his posture, he experiences discomfort, it seems to him that he is falling back, which looks somehow “proud” and unnatural. To convince him of the need to correct his posture, it is best to take photographs and show them. Better yet, take before and after photos. That is, to give the correct position to the body for at least a few seconds, take a picture and present for comparison. It is necessary to help a person realize the difference so that he himself wants to train posture and make it his good habit. After all, constantly pulling, hitting on the back to straighten up is not good, it can irritate and spoil the mood, moreover, it can cause internal resistance against constant control from others because the usual incorrect position of the body is a “comfort zone”, leaving which do not want. To win in this matter, you need to really want to have the right posture, for this you need to understand its value and necessity both for external beauty, and for the health of internal organs and the whole organism, and for the health of the individual. Getting rid of the stereotype of incorrect body position in space, formed in the brain, is also not easy, like, for example, quitting smoking. Therefore, it will take determination, concentration on maintaining the correct posture (constant mindfulness), patience, daily work - posture exercises and, of course, control of the result.

Stoop is not a sentence even for an adult. It is possible and necessary to defeat it, because it is the back that is the main trump card or, conversely, the disadvantage of any figure.

Weak back muscles are not only and not so much your promiscuity, but also heredity. Some people are born with responsive muscles that respond well to physical activity, while others are born with non-responsive ones. In the same way, someone comes into this world with strong back muscles, while someone has weak back muscles from birth.

For example, I have very responsive muscles that respond perfectly to even the slightest physical exertion, but at the same time I was born with weak back muscles. Despite many years of choreography as a child, I could not get past the family problem: I did and continue to do my back myself.

So I have experience of getting rid of stoop. This process is long and difficult, but it certainly leads to a straight back, if you don’t skimp and don’t lose patience.

A strong muscular corset helps to keep the back straight. I checked this statement on myself, having “bandaged” my back with muscle ribbons for several years.

Let's say you built a muscle core and now you can keep your back straight when you remind yourself of this. These "reminders" become the main problem. What's the point of being able to walk or sit up straight when you're slouching because of years of habit already "on the machine"?

I thought for a long time how to solve this problem. Agree: nothing is easier than to advise you to turn on self-control, when the main difficulty lies precisely in turning it on. It is impossible every minute of life to think about keeping your back straight. Nobody gets it. And hourly "reminders" on the phone do not solve the problem. For the first five minutes after the call, you hold on, then you are distracted by something else, and your shoulders take their usual stooped position.

I went the other way: a long one, but the only correct one. The way out is not to constantly remind yourself to keep your back straight, but to gradually accustom your body to its natural position.

Slouching is an unnatural position for the human body. Just like sweet soda and chips are unnatural food for him. However, a person who drinks Cola chips for years and eats fried potatoes with meat in mayonnaise considers his diet to be more than natural. Similarly, a person who stoops perceives this body position as natural.

What happens to a person who has been eating all sorts of rubbish for years, and then switched to proper nutrition? “I don’t understand how I could eat this? Now the once-favorite salad with mayonnaise is disgusting to me, and grilled vegetables and meat, which I used to consider boring, are what you need, ”the former food pig argues something like this. The puzzle was formed: unnatural food, which a person considered natural, over time became unnatural for him too. However, before this happened, man, week after week, month after month, gave his body food that is natural to him, not due to wrong habit, but from nature.

With the back, you should do the same as with bad eating habits. Not only do you need to build muscle and remind yourself not to slouch, but every day, week after week, month after month, let your body stay in the position that comes naturally to it: with a straight back.

If you keep your back straight for half an hour a day without interruption, and at the same time build a muscle corset in the gym, you will say goodbye to stoop.

The question is how to hold out for these half an hour and not stoop reflexively. It would seem nonsense, but it is on it that everything breaks down.

The way out is to occupy yourself in these half an hour with activity, during which it is physically impossible to slouch.

Yoga. She is your everything in this matter. No matter how much you want, you will not be able to slouch while performing asanas.

In the gym, you build strong muscles that will help keep your back straight. At home, you do yoga, which will help to accustom the body to its natural, direct position.

The devil is in the details. The detail is that yoga should be practiced every day without gaps. As soon as you start to skimp, your body memory "zeroes out". Three times a week you have a gym, every day, preferably at the same time, half an hour of yoga.

1) "For beginners",
2) "Pure power",
3) "Pure sweat",
4) "Pure calm."

“Pure calmness” in the Russian version goes like “Meditation”, but there is no meditation there. There is an excellent stretch without muttering about the spiritual.

If you want to do yoga solely for the purpose voiced in this post, you can do the Pure Calm complex. So you kill two birds with one stone: 1) daily stretching, which is necessary for any training person, 2) accustoming the body to its natural - direct - position.

If there are no other workouts in your life, then start with the “For Beginners” complex, gradually increasing the level to “Clean Sweat”. The first-third complexes go well in conjunction with the fourth, that is, first you do, say, “Pure Strength”, and immediately after it, you perform “Pure Calmness”. As a result, you will have a full-fledged hour-long workout, during which you will first work out the entire body with your own weight, and then stretch it well.

If you are completely limited in time, then do the “boat” exercise, followed by the “Pure Calm” complex. Keep within half an hour. Performing the "boat", strain your muscles as much as possible. Do not raise your arms and legs high, do not bend in the lower back, do not throw your head back. If you can't lift your arms and legs at the same time, lift your upper body.

In the "boat" you must "hold out" for at least 5-7 seconds. Gradually increase the load. Over time, you will be able to hold your arms and legs up for 5 minutes or more.