How to correct slouching in 2 weeks of 4-minute classes. Posture Exercises

Slouching is one of the most common problems of the twenty-first century. A sedentary lifestyle and bad habits have a detrimental effect not only on the beauty of the back, but also on the health of the entire musculoskeletal system as a whole. To prevent curvature of the spine in the future, it is necessary to overcome the bad habit of hunching your back in time, and an orthopedic posture corrector will help to do this, as well as a set of special exercises, which will be discussed further in our article.

The muscular corset of the back includes a special rhomboid muscle, which tends to weaken. If you do not train it and do not maintain its tone, over time this can cause stooping. In other words, it is the rhomboid muscle that ensures beautiful and even posture, and if this part of the back is weakened, disturbances in the anatomical position of the spinal column appear. An orthopedic corset for posture correction will help correct this situation, as well as performing a set of exercises to strengthen the muscular frame of the back - Andrey Beloveshkin, Candidate of Medical Sciences, anesthesiologist-reanimatologist.

Causes of stooped back in children

Why does stoop appear and how to deal with it? is a common question that concerns many people who have already encountered this problem. The causes of a stooped back in children and adults are slightly different. At an early age, when the child’s body begins to form, and the skeletal system is actively growing and developing, it is very important for parents to ensure that during the formation process the child always keeps his back straight. This is especially true for school-age children, since frequent sitting at a desk in one position can provoke anatomical disorders of the spine and lead to the development of scoliosis. It is also very important to take care of the child’s sleeping place. It is advisable that special orthopedic products be used together with a regular pillow and mattress, which will provide excellent prevention of scoliosis.

The reason for stooping in children is often insufficient parental control to ensure that the child keeps his back straight while studying, as well as the lack of physical activity, which helps strengthen muscles. Another significant detrimental factor is an improperly organized sleeping place (too hard, or, conversely, too soft). Genetic predisposition and congenital back problems represent a special risk group, where treatment of stoop and spinal diseases should be carried out individually under the supervision of a doctor. In any case, the first thing you need to do if your child has a stoop is to buy a children's posture corrector. It will help keep your back straight even when your parents are not around, and will form the correct habit of keeping your back in the correct anatomical position at the level of muscle memory. This is an excellent prevention of scoliosis, which very often manifests itself in schoolchildren.

Causes of stooped back in adults

If the human skeletal system has already completed its full formation , this does not mean that now scoliosis does not threaten you. Under the influence of special factors, your spine may succumb to a pathological tendency, the consequence of which will be not only spoiled and ugly posture, but also scoliosis, which is much longer and more difficult to treat. The reasons why an adult’s back becomes slouched include the following:

• Work involving heavy lifting. This applies to working category professions (loaders, couriers, etc.). Due to constant physical activity, the back muscles are constantly damaged, which entails the formation of incorrect posture and, as a result, scoliosis. To avoid back problems, when lifting loads, you must wear a bandage that relieves the load from the spinal column and distributes it evenly;
• Sedentary office work in an incorrect hunched position. Working in an office, when you are in one position at the computer for 8-12 hours, and even in a cross-legged position, negatively affects your spine. Try to always keep your back straight and take breaks from time to time for a short warm-up. It is also recommended to wear a posture corrector for adults, which will always maintain the muscle tone of your back and give your posture beauty and grace;
• Pregnancy . Due to a shift in the center of gravity during pregnancy, the anatomical position of the spine may be disrupted. This can lead to scoliosis. To prevent this, you need to wear a bandage for pregnant women;
• Incorrect organization of sleeping space . A sleeping place that is too hard or soft provokes an incorrect position of the spinal column. This contributes not only to stooping, but also to a number of other problems of the cervical, lumbar and thoracolumbar spine;
• Carrying a backpack/briefcase on one shoulder. If you carry a backpack or briefcase on one shoulder, it is not surprising that you are faced with the problem of stooping. Such bags must be worn with two straps so as not to provoke scoliosis, and you must also wear a posture corrector.

Manual therapy and its effectiveness

Manual therapy is considered one of the most effective methods of treating stooped posture in patients over 25 years of age. Manual therapy is considered alternative medicine, however, manual techniques are widely used in orthopedics, sports medicine and neurology. It is necessary to seek the help of chiropractors only in medical institutions and specialized centers that are licensed to engage in this type of activity. It must be remembered that incorrect performance of manual techniques can lead not only to worsening of the problem, but also to spinal injuries (including fractures and vertebral displacements).

Manual therapy is a treatment system that, through the use of hands, allows for the treatment of the spine, joints, and disorders in the muscle system.

The most effective manual techniques and their characteristics are shown in the table below.

Table. Manual therapy methods for the treatment of stoop.

The cost of one session of manual therapy for problems with posture in adults starts from 2000 rubles. To achieve a stable result, it may take from 3 to 10 sessions.

Manual therapy

How to fix slouching in 14 days?

If you seriously approach the issue of correcting stoop and strictly follow all the recommendations, you can get rid of this problem within two weeks. The first thing you need to do is buy a posture corrector, which will provide support for your back and will be an excellent prevention of scoliosis. Every day you need to perform a four-minute set of exercises aimed at strengthening your back muscles and correcting your posture.

If, in addition to slouching, you are bothered by painful sensations in your back or neck that do not subside for a long time, you should definitely consult a traumatologist in order to diagnose your back and determine the presence of diseases that provoke back discomfort.

Physiotherapy

Exercise therapy (physical therapy) is the main method of treatment and prevention of pathologies of the musculoskeletal system, including diseases of the spine. Classes can be performed independently at home or with an instructor in special adapted groups, the number of which can range from 3 to 12 people.

Therapeutic physical education (PT)

Physical therapy for correcting stoop in adults includes not only special exercises to strengthen the back, but also other methods, for example:

• health walking;
• swimming;
• exercises in water (aqua aerobics);
• training on simulators;
• morning exercises.

Morning exercises activate metabolism, improve cardiac activity, strengthen and shape muscles, and help maintain correct posture.

The main rule to achieve stable results and correct posture: classes should be held regularly (at least 3-4 times a week), and their duration and intensity should be gradually increased, taking into account age and individual characteristics. If you experience discomfort, pain or discomfort while performing any exercise, you must stop. Before classes, be sure to do a light five-minute warm-up.

Health walking

This is the easiest and fastest way to strengthen the muscles of the whole body, including the muscular corset of the back.

To benefit from walking, it is important to monitor your posture and keep your head straight, without tilting it down or lowering your chin. The stomach should be pulled in when walking.

You can start classes from 20-30 minutes, gradually increasing the duration of the workout to 60 minutes. The pace also needs to be accelerated, but at the same time you should monitor your breathing rate and pulse: if the condition worsens during the exercise, it should be stopped.

The health benefits of walking

Water activities and swimming

Swimming is the only sport that has virtually no contraindications. The correct technique will quickly strengthen your back and correct your posture.

It is better to practice swimming with an instructor, since it is important not only to perform the movements technically correctly, but also to observe breathing techniques.

Water aerobics

Exercise equipment

You can also stretch your spine using special exercise machines. The instructor will tell you in detail which exercise equipment is suitable for a particular person. Before visiting the gym, it is also necessary to consult a local physician, surgeon and orthopedist, since strength training may be contraindicated for some diseases. To increase the effectiveness of your workout, you need to follow a certain diet, drink plenty of clean water and walk.

Roman chair exercise machine

For some, the instructor may recommend supplemental L-carnitine. This is an amino acid that is produced in the human body and accumulates in the muscles and liver. Levocarnitine (L-carnitine) has the properties of B vitamins, strengthens the heart muscle, increases endurance and makes training more productive. It is best to take L-carnitine in liquid form (the dosage is selected individually and can range from 1000 to 1800 mg).

Drink L-carnitine (Grapefruit)

A set of exercises against stooping

A set of physical exercises for the back helps strengthen the spinal muscles and also improves blood circulation in the soft tissues. This is an excellent way to correct incorrect shoulder position. However, remember that not a single complex can give a significant effect the first time. These exercises must be performed every day for fourteen days. Only in this case will you be able to improve the situation and get rid of stoop.

"Kitty"

One of the simplest and most effective exercises, which does not require any auxiliary equipment or large space. With this exercise you can stretch your back muscles and strengthen your muscle corset.

You need to get on all fours so that your knees are directly under your hips and your hands under your shoulders. Next, you should lower your head, trying to reach your chest with your chin, while your back should be in the most rounded position. Then stretch the top of your head towards your back so that the spine bends as much as possible in this position. Ideally, this exercise should be repeated up to fifty times, and preferably in the morning after sleep, as well as right before bed, to relieve muscle tension.

"Arc"

A great exercise for office workers as it strengthens the upper back. You need to stand with your back to the wall at a distance of no more than one step and lean your back on it. The arms must be bent at the elbows and placed on the neck area so that they, like the back, rest against the wall. Next, as you inhale, you need to bend forward as much as possible so that your hands still rest against the wall, and then, as you exhale, return to the starting position. It is recommended to perform this exercise slowly eight times.

"Back bend"

Get on your knees, lower your hip joint to your feet, point your toes out, place your hands behind your head. Begin to slowly rise from your heels, spreading your arms, bend back so as to maximally feel the tension in your upper back (in this position, your pelvis should move forward). Next, return to the starting position and slowly repeat this exercise up to fifteen times.

"WY"

As in the “Arc” exercise, you need to stand with your back to the wall so that your feet are at a distance of 10 cm from the baseboard. The knees should be relaxed and in a slight bend. The buttocks, head and spine rest against the wall. Next, you need to raise your arms above your head and bend them at the elbows to visually form the letter “W”. You need to stay in this position for three seconds, then straighten your elbows and raise your arms up again, visually forming the letter “Y”. The shoulders should not touch the ears. This exercise must be repeated ten times in three approaches.

"Door stretcher"

Stand in a doorway and raise one arm parallel to the floor. Bend your elbow so that your fingers point toward the ceiling. Next, place your hand on the door frame and slowly lean toward your raised hand, pressing down on the door frame for ten seconds. The same must be done with the other hand, 2-3 approaches. This will help relieve back tension and stimulate muscle tone.

Short

• Remind yourself to keep your back straight. You can do this using browser extensions, chat bots or gadgets that are attached to the body.
• Strengthen your muscle corset with training: warm-ups at home, workouts in the gym.
• At work, stretch during breaks and watch the position of your head and neck while sitting at the computer.
• Sleep correctly: you can’t sleep on your stomach, the pillow shouldn’t be high, you can put another one between your shins or under your shins.

Cover: still from the series “The Office”

Where to buy a posture corrector in Ukraine?

If you want to effectively get rid of stoop, exercise alone will not be enough. You need to buy an orthopedic posture corrector, which will support you and help you create the correct sensations in your back. You can buy a posture corrector in the Medtechnika Orthosalon chain of stores at affordable and reasonable prices. We provide customers with quality products in a wide range. You can also order a posture corrector on the website of the Orthosalon online store. You should buy such products only in specialized stores, where sellers will be able to provide you with competent professional advice and help you choose and buy a posture corrector that will be most effective for you.

When to see a doctor

If the parents were unable to provide healthy living conditions for the child or the measures were insufficient, the formation of a round back is manifested by the following signs:

• Shoulders dropped forward;
• Protruding belly;
• Head tilted forward, and sometimes slightly to the side;
• Wing-like protruding shoulder blades;
• Knees spread and slightly bent;
• General uncertainty of behavior.

At later stages, there are different heights of the shoulders and asymmetrical triangles formed by evenly hanging arms and curves of the waist. If the process is left to chance, the bones of the skeleton will begin to deform and then recovery will become much more problematic, and in especially severe cases the changes will be irreversible.

Therefore, timely contact with specialists in case of poor posture in children is so important. After all, kyphosis also slows down overall development.

Deformation of the vertebrae leads to limited mobility of the ribs and, consequently, to depression of respiratory function. Curvature of the cervical spine disrupts the blood supply to the brain, which inevitably affects its development in the best possible way.

The child should be shown to an orthopedist and osteopath as soon as possible. Doctors will first establish a diagnosis and prescribe appropriate treatment. It could be:

1. Passive stretching of the pectoral muscles, part of post-isometric relaxation methods. The procedure is designed to restore the elasticity of the pectoral muscle corset, the proper functioning of the heart and lungs, and strengthen the abdominal muscles;
2. Therapeutic and preventive gymnastics with an individually selected set of exercises, which should take into account overextension and laxity of the spinal muscles in combination with increased tone and compression of the pectoral muscles.

Diagnostics

You can identify the curvature of the spinal column yourself - you need to take a simple test. You need to lean forward and touch the floor with your outstretched arms. With a healthy spine, physiological curvatures are straightened, and the back becomes evenly sloping. With pathology in an inclined position, the bulge in the thoracic region becomes more noticeable, while the depression in the lumbar region remains.

The doctor measures anthropometric data - height, weight, chest volume. Functional tests are carried out with and without load. Based on these data, the specialist assesses the level of physical development.

The deformity is visible upon visual inspection in the lateral projection with the torso straightened. However, visual techniques do not make it possible to determine the degree and causes of pathological kyphosis. To clarify the diagnosis, instrumental techniques are used:

1. radiography in standard leads;
2. MRI, CT to assess the condition of soft tissues;
3. Ultrasound to detect pathology of internal organs;
4. electroneuromyography to determine the condition of the muscles.

If necessary, the doctor may prescribe a study of respiratory function, which suffers primarily with pathological kyphosis.

Based on comprehensive studies, stoop is diagnosed. Treatment is selected individually depending on the severity of the disorders.