How to learn to maintain good posture
Who of us in childhood did not have to make ships and boats. Having built the vessel, we re-fastened the mast several times in order to keep the boat steady and even on the water. Our spine needs the same correction. If we imagine that the pelvis is a ship, and the spine is a mast, then in order for the mast not to break and the ship to not tilt, you need to align the mast and position it correctly, vertically. Then the tension force of the ropes (muscle tone) will be uniform.
Using these skills, you first align the spine in three planes. And then orient the line of the pelvis, which goes through the hip joints and the line of the shoulders, passing through the shoulder joints perpendicular to the spine. When the correct position is reached, the muscle tension noticeably decreases, and the muscle tone levels out. It should be noted that the spine has bends, which, when aligned, become uniform. They give our posture naturalness and beauty. Therefore, good posture correspond to the correct bends.
Begin self-leveling training in the supine position, putting a small book or a hard pillow under your head to give your head a normal position. Orienting in the three-dimensional space of a body part, after a few attempts you will be able to find the desired position, at which you will feel the correct position of the body, symmetrical muscle tone, and their relaxation. In such a convenient and comfortable position, the pain is not felt so strongly. When pre-leveling, try not to rush, use micro-efforts, only focusing attention on the necessary areas, it is your will that will do everything that is needed after a while. After practicing for a while, you understand that even in bed, we, it turns out, cannot properly lie down and relax. These skills can be used in the prone position and on the stomach.
Having learned to find the right prone position, go to training in a sitting position. The ability to keep your back level, to sit correctly is very important when sitting. For self-control you can use a mirror. Sit on a chair, slightly spreading his legs and bent at the knee and hip joints at an angle of 90-100 °. The loin is in the unfolded position corresponding to the one it occupies in the standing position.
Training skills correct posture: a – the correct posture; b – wrong posture
It is this position that provides the spine with the ability to withstand vertical loads and makes any sedentary work not as tiring as before. Training in correct posture in a sitting position is similar to adjusting the body in a prone position. To maintain the correct position and create comfortable conditions for prolonged sitting use a pillow that provides support and extension of the waist. This will help your spine withstand the load.
Training skills correct posture with a pillow
Then continue training in the standing position, for self-control, use a mirror. During workouts, try to maintain and maintain the uniformity of natural curves.
Strengthening skills to maintain correct posture
As you master the skills to keep your back straight, a person develops the need to keep track of your posture. Since fatigue, pain and discomfort in the spine cause us to find a more comfortable position, sometimes it is difficult. But after a few days of training, you will learn to keep your posture, finding the perfect position for work and leisure. At first, it will be unusual for some muscles, since their inaction due to the failure to perform their function leads to frustration. But the more often you use them while maintaining correct posture, the easier it will be for you to keep it in the future.
Try to listen to your body more often, to understand its signals of trouble.
That is what will allow you to monitor your posture. Periodically controlling it during work and rest, you unknowingly get used to the correct position of the spine. Almost the same as a person who has had a serious illness, he first gets tired of an easy walk, but, gradually turning into a working rhythm, he returns to the previous level of performance. In addition, the process of habituation can be accelerated with the help of special exercises that increase the specific endurance necessary to maintain the correct posture.
Remember! Posture is a part of our individuality and reflects our psycho-emotional state. In some cases, chronic fatigue, sleep disorders, headaches, back and neck pain and
In most cases, posture can be improved at any age. The process of posture formation is that you are learning to listen to the signals of your own body and to respond correctly to them, taking the posture that is really needed at the moment.