Posture can tell a lot about the nature of a person. And she also says how well the muscles and joints work together. Learn how to identify violations of posture, and how to fix them!
Author: Kendall Louis Schmidt
Imagine that you have a strong, successful, confident person. What will be his posture? Without a doubt, a man stands straight, with his chest extended forward and his head held high. He looks like this, the word is ready to rule the world.
Your appearance and well-being is directly related to your posture. Despite the importance of proper posture, most of us do nothing to improve it. We live life with a stooped back and a torso of the pelvis and suffer from pain, because we consider this a variant of the norm.
Living with a bad posture is dangerous. The imbalance of muscles and joints, the causes of which lurk in the violation of posture, can lead to all sorts of problems:
- Chronic pain in the back, neck and shoulder girdle
But we're going to fix it right now! Knowing what should be the correct posture, you will be able to identify yourself in violation of posture and pick up corrective exercises to correct the situation. With a good posture, you will become stronger, and your muscles will work more efficiently. You will take care of the prevention of pain and injuries, become better looking and feel much better.
To solve the problem, it is necessary to find its true cause. Most of the disorders of posture are caused by the imbalance of muscles that surround this or that joint. Simply put, one muscle group is in hypertonia, and the muscles of the antagonists are too weak.
For example, in people with rounded shoulders, the pectoral muscles are very often strained, which pull the shoulders forward and rotate them towards the midline of the body. Add to weakened pectoral muscles weakened back muscles, and you will get an imbalance that takes the shoulder girdle from its normal position. When this imbalance takes place, the hyperactive muscles compensate for the weakness of the antagonists, which leads to stress, fatigue and discomfort.
The simplest and most effective way to eliminate skew is to stretch the tension muscles and strengthen the weakened ones.
If you do not pay attention to your posture, there is a high probability that you do not know how many distortions can be in your body. If you are not sure if your posture is OK, or if you need to work with it for a little while, do a self-test.
Wear tight clothes to clearly see the location of all parts of the body. Stand barefoot on the floor, straighten your back, but do not try to deliberately stand in a pose that you think is right. To get a reliable result, close your eyes and take a few steps in place. Thanks to this, your legs will occupy a natural position. Stop and stand up straight. Now ask a friend to take a picture of you in front, side and back.
This is how the correct posture should look:
Notice how the individual parts of the body and joints are located. The ears are in front of the shoulders, the ribs in front of the pelvis, and the hip joints are in front of the heels. Taz and spine in a neutral position. If your body looks the same, you're done!
Disorders of posture: back, shoulders, pelvis and head
If your body does not look stretched into a string, you may have one or more posture disorders. We will tell you what violations are, how to diagnose them, and what stretch marks and strength exercises will help to correct them.
The pelvis extends forward and is located in front of the ribs
Hyperactive muscles: back of the thigh, large and middle gluteal muscles, muscles extending the spine and the square muscle of the waist (buttocks, dorsal surface of the thigh and lower back)
Stretching: stretching runners, the best stretch in the world, stretching the buttocks sitting, crossover lying down, stretching the muscles of the dorsal surface of the thigh and their myofascial relaxation (with a roll for pilates)
Weakened muscles: ilio-lumbar muscles, external oblique muscles, rectus femoris (hip flexors and lower abdominal muscles)
Violation of 2: lower cross syndrome
Excessive deflection in the lower back, pelvis tilted forward
Hyperactive muscles: ilio-lumbar muscles and muscles extending the spine (hip flexors and lower back)
Stretching: stretching the "pyramid" on the fitball, stretching the hip flexors, stretching the quadriceps and their myofascial relaxation, pulling the knees to the chest
Weakened muscles: abdominal muscles and large gluteal
Exercises: bridge, bridge on the gluteal muscles on one leg, bridge on the fitball, twisting with raised legs, "frog"
The shoulders in front of the ears
Hyperactive muscles: large and small pectoral (chest)
Stretching: stretching of the front delta, stretching with the retraction of the elbows back, stretching the chest on the fitball, dynamic stretching of the chest, stretching the torso on the chair
Weakened muscles: rotator cuff of the shoulder, lower trapezium sections, anterior dentate (back muscles, surrounding scapulae, posterior deltas)
Exercises: cable traction sitting, breeding with an expander, external rotation of the shoulder, traction on the rear deltas
Ears far in front of the shoulders
Hyperactive muscles: the extensors of the neck, the upper trapezium and the muscle that lifts the scapula (the muscles of the posterior surface of the neck that tilt the head back)
Stretching: myofascial relaxation of the neck, chin to the chest, stretching of the sternocleidomastoid muscle (with palms facing up, pull your hands back as far as you can, turning your head and looking in one direction)
Weakened muscles: neck flexors (muscles of the front surface of the neck that tilt the head forward)
Exercises: isometric exercises for the front neck muscles
Violation of 5: upper cross syndrome
Rounded shoulders with excessive bending in the upper back and displacement of the head forward
Hyperactive muscles: trapezium, muscle that lifts the scapula, large and small pectoral, extensors of the neck (posterior surface of the neck, trapezium, upper back and chest)
Stretching: myofascial neck relaxation, chin to chest, stretching of front deltas, stretching with retraction of elbows back, stretching of chest on fitball, dynamic stretching of chest, stretching of trunk on stool
Weakened muscles: rotator cuff of the shoulder, lower trapezium beads, rhomboid, anterior dentate and deep neck flexors (back muscles, surrounding scapulae, posterior deltas and muscles of the anterior surface of the neck)
Exercises: isometric exercises for the front sections of the neck, cable traction sitting, breeding with an expander, external rotation of the shoulder, traction on the rear deltas
Tilt the head in one direction; can be combined with rotation in the same direction
Hyperactive muscles: sternocleidomastoid muscle on the same side (sternocleus-mastoid muscle goes from ear to collarbone, its function is to tilt the chin down, push the ear forward and turn the head.)
Stretching: lateral neck stretching, myofascial relaxation, stretching of the sternocleidomastoid muscle
Weakened muscles: Chest-clavicular-mastoid muscle on the opposite side
Exercises: perform daily activities (chewing, carrying heavy loads, carrying bags, tugging, lifting objects, talking on the mobile) evenly on both sides, isometric exercises for this half of the neck
One shoulder above the other
Hyperactive muscles: trapezium (muscles moving from the back of the neck to the shoulder girdle) on the raised side
Stretching: lateral neck stretching and myofascial relaxation
Weakened muscles: anterior dentate (the muscle that extends from the upper ribs to the scapulae under the pectoral ones) on the raised side
Exercises: perform daily activities (carrying weights, carrying bags, pulling, lifting items, talking on the mobile) evenly on both sides; high traction with one hand
One hip joint above the other, which creates the illusion of a difference in leg length
Hyperactive muscles: internal and external obliques, muscles that divert the hip, a muscle that straightens the spine and the square muscle of the waist on the raised side (abdominal muscles, waist and outer thighs on the raised side). Many other tissues in the knees, ankle, shoulder girdle, neck and lower back can also be hyperactive.
Stretching: stretching of runners, best stretching in the world, stretching of the orotibial tract, myofascial relaxation of the orotibial tract, stretching of the buttocks sitting, crossover lying down, myofascial extension of the pear-shaped muscle, stretching of the dancer
Weakened muscles: variably, depends on individual features
Exercises: avoid exercises with a large impact load and repeatedly repeated movements (running, plyometrics, etc.) until the pelvis is completely leveled. This will reduce the risk of concomitant injuries to the ankle, knees, hips and lower back.
Posture disorders: foot and ankle joints
Like your shoulders, the hip joints and back, feet and ankles should be in the right position, that is, look ahead, not inwards or in different directions.
We will focus on the main violations of the position of the feet and ankles. If you notice that you are facing one or more problems, try stretching and strength training to solve the problem.
Violation of 9: stops looking inside
Thumbs facing the median line of the body
Hyperactive muscles: muscle stretching the wide fascia of the thigh (on the outer surface of the thigh)
Stretching: stretching of the orotibial tract, myofascial relaxation of the orotibial tract
Weakened muscles: medium and small gluteal
Exercises: bridge with resistance (with an espander around the hips), walking aside using an expander, squats with an expander around the hips
Violation of 10: one or both stops look outward
The thumbs of the feet are unfolded from the midline of the body
Hyperactive muscles: pear-shaped muscles and other deep rotational muscles (deep muscles of the pelvic region connecting the femur with the sacrum)
Stretching: stretching of the buttocks sitting, crossover lying down, myofascial relaxation of the pear-shaped muscle, stretching of the orotibial tract, myofascial relaxation of the orotibial tract, stretching of the dancer
Weakened muscles: hip flexors and oblique muscles
Exercises: cocoon, twisting on the fitball, lifting the legs in the vise
Now you know what to look for, it's time to evaluate your own posture. If you find any of these abnormalities, use stretch marks and strength exercises to correct them.
Integrate the necessary strength exercises into your training program. For example, if you have an upper cross syndrome, perform strength exercises such as traction and rotation of the shoulders on the day of the back. I recommend 3 approach for 8-12 repetitions.
Leave static stretches at the end of the workout. Perform stretch marks so that they give a feeling of muscle tension, but do not cause pain. Hold each stretch 15-30 seconds and make 3-5 approaches.
Continue in this spirit, and very soon you will notice excellent results: you will feel better, look better and raise more weight!