How to straighten the shoulders to overcome stoop? Exercises, recommendations and feedback
Sedentary work spares the spine and in this wewe can be sure every day - stoop, pain, stiffness of movement disturb many - from schoolchildren to pensioners. How to straighten the shoulders and return your back to normal? In this article we will give you many useful and simple exercises that will help you maintain your spinal health.
A complex approach
You must remember that the shoulders are not a separate part of the body, living their life. It is a component of the musculoskeletal complex, which unites the neck, ribs, shoulder blades and directly shoulders.
Let's remember school biology, viz.section of anatomy. The shoulder complex is inextricably linked with the humerus, clavicle, thoracic spine, thorax and shoulder blades. Due to this we are able to make a huge range of motion in the upper body. But unlike, for example, the hip joint, which works by the hinge principle, all these bones can perform their functions optimally only due to a complex system of muscles and ligaments. When soft tissues are forced to perform uniform movements for a long time or to be in the same position, their mobility decreases and they "remember" the incorrect position.
How to straighten the shoulders, the muscles of which are frozen inwrong position and cause pain, inconvenience, and also worsen the work of other body systems (primarily respiratory and cardiac)? Get a habit - to regularly perform certain exercises at least once a day. Rare training you will not achieve anything. If you have a sedentary job, then try to find time at dinner, to at least slightly stretch your back.
Correction of posture
Let's start with the simplest. Let this exercise be the very first of those that you will perform for the health of the back, as it helps the muscles "remember" their right position, the spine to straighten, and generally improves the blood flow in this zone.
How to straighten the shoulders with the help of improved posture:
- Become straight and slightly slouch forward. Do not overdo it, because, most likely, you have already taken a position in this position.
- Now straighten up, slightly bending the upper part of the spine. Do not strain your neck or lower back.
- To check the correctness of the exercise, place your thumbs between the shoulder blades and feel the movement of the muscles in this area. Repeat 3-5 times.
Accuracy of movements
How to straighten the shoulders, if you still feel stiff?
Perform movements up and down the blades. It sounds simple, but in fact it requires some skill. Concentrate on the fact that the movement is done with the shoulder blades, and not just move the shoulders.
To do this, be so that you feel comfortable, andmove the scapula up, but not more than 1 cm. Watch for the posture and hold the position for 10 seconds. Then lower the blades 1 cm and wait a little bit again. Repeat several times.
The most effective exercises for the muscles of the shoulders
Straighten the shoulders will help even simple, familiar with the lessons of physical education movement.
For example, torsion with the shoulder joint: stand straight, holding the posture and rotate your shoulders (not with your hands) clockwise 10 times, then against.
Another good exercise is known as"Castle". To perform it you need to raise your right hand, bend it and put it on the shoulder blade, the left arm at this time bends at the elbow and touches the shoulder blade from the bottom. Now try to grasp the fingers of one hand with the other. Try to squeeze them as close as possible to the scapula. Repeat by changing the position of the hands.
If your flexibility is not enough to get the fingers of the other hand, take a regular towel and try to grab it.
In any case, act cautiously, not overextending untrained muscles, so as not to aggravate the problem.
After that, you can flap your hands - just with straight hands, and leaning against the wall and bending your hands at an angle of 90 degrees.
How to straighten slouched shoulders
Try to perform such simple exercises on a regular basis:
Stretching the shoulder: raise the right hand and bend at the elbow, pointing the fingers from the left shoulder to the side, then with the second hand, grab the elbow of the right, and slightly pull it to the left side. Try to slightly increase the amplitude of movement each time, but do not overdo it.
Deflections or cobra posture is very effectiveAn exercise that helps to straighten the shoulders and straighten the back. To perform it you will need a gym mat. Lie on your stomach, bend your arms in the elbows and put your hands down at shoulder level. Now slowly tear off the breast from the floor, lifting the scapula upwards, not allowing excessive trough in the lower back. Try to move only the middle and upper parts of the spine. From the first time, it is possible that you will not be able to climb high enough. Do not rush, after a few days the spine will become more flexible, and then you can safely stretch it.
Now you know how to straighten the shoulders forovercoming stoop. Do not forget that the effectiveness of these exercises will directly depend on the frequency of their implementation. And always listen to your body - careless and abrupt movement can give a lot of problems.
Useful habits
The secret of how to straighten the shoulders and take care of the health of the back, lies not only in exercises, but also in the formation of useful habits.
For example, take breaks duringsedentary work and move more - even if it means going through a couple of floors instead of using an elevator. Many people are helped by a small office trick - to put the printer away from the desktop. So every time you need to print a document, you will be forced to walk a little.
Do not forget that your shoulders are not earrings, so do not let your neck bend constantly, and your shoulders go up to your ears.
If you keep the posture difficult, it will not be superfluouspurchase special lining for sitting chair, which help maintain the right bend of the spine or special corsets. The latter can be purchased at the pharmacy.
