Today you can hardly meet a man with a proud bearing, straight shoulders and a straight back. The modern world of technology, sedentary work, constant trips by car or in public transport are waging war against our bodies. And while they win on all fronts.
The good news is that we can win using a few simple tactics. Yuri Elkaim, an expert in health and fitness, has developed a simple workout that will help to straighten the rounded shoulders.
Why do we slouch and what does this lead to?
The reason for our rounded shoulders is a wrong posture. Sedentary and sedentary lifestyle leads to muscle imbalance. The muscle of the thorax contractes and the shoulder muscle (upper part of the back) weakens, which in time can lead to the appearance of humpback.
Straight back and straightened shoulders have many advantages. In addition to the obvious improvement in appearance, it was found that proper posture also affects mood, confidence level and even can help feel more confidentDo slumped and upright postures affect stress responses? A randomized trial. .
How to fix stoop
1. Stretching
If you decide to fight stoop, then first of all, pay attention to stretching. Regular execution of the exercises below will help maintain the correct vertical position of the back and do not round up the shoulders. Delay in position from 20 to 30 seconds several times a day.
Muscles of chest and shoulders
The starting position is standing. Hook your hands in the lock behind your back. Focus on gently pulling your shoulders back and forth, avoiding stretching your neck forward.
Anterior thigh muscles
The starting position is standing, the right leg is in the attack. Lower the left knee and push the hips slightly forward until you feel a stretch deep in your hamstrings. Change your legs.
Four-headed thigh muscle
The starting position is standing. Grasp the leg with your hand behind you and gently pull upwards until you feel a slight stretch in the front of the thigh. Change your legs.
Hamstrings
The starting position is sitting. Pull one leg forward, the other bend in front of you so that the knee is pointed to the side, and the heel to the groin. Slowly lower the chest down to the thigh, hands stretch to the toe of the straight leg. Change your legs.
2. Exercises for the back
The proposed exercises will help to strengthen the muscles in the zone of the shoulder blades, which are responsible for leaning the shoulders back and down. Perform them several times a week in addition to stretching.
Shoulder push-up
Accept the position for push-up. The body must form one straight line from head to toe. Squeeze the shoulder blades together, and then return to the starting position. Do 5-10 repetitions.
This type of push-up, unlike the usual, involves a small movement and is directed directly at the upper back muscles, responsible for bringing the shoulders to the correct position.
Sliding along the wall
The starting position is with your back to the wall. Press your chin and push your hands against the wall, the angle in the elbows should be 90 degrees. Hold the position for 30-60 seconds. To better develop the upper muscles of the back, you can slowly move your hands up and down.
Scapling
Pull the tape around a stable object at the waist level. Holding your elbows on the sides at an angle of 90 degrees, pull the tape toward you until you collect the blades together. Return to the starting position and perform 8-12 repetitions.
3. Yoga
Yoga promotes the development of strength and flexibility, which is great for correcting posture. The proposed poses will help to stretch and strengthen the problem areas. Remain in each position for 20-30 seconds.
Cobra
The starting position is lying on the stomach. Push away from the floor and straighten your arms in the elbows, while trying to use the muscles of your back. Focus on opening the shoulders, slightly bending your head back.
The dog snouts down
The starting position – standing on all fours, hands are under the shoulders. Pull off the floor and straighten your legs, lifting your hips to the ceiling. Strive to keep the head and neck in line with the spine, heels try to touch the floor.
Dog face up
The starting position is lying on the stomach. Pull your hands from the floor and straighten them completely, put your feet on your toes. Hips need to rise slightly above the floor, so you feel a stretch in the chest and shoulders. You can connect two poses, moving from the dog face down to the dog face up one smooth movement.
4. Basic exercises
Strengthening the basic muscles with the proposed exercises will help to establish the spine in the correct position.
Planck
To perform the strap, take the push-up position, hands under the shoulders, the body forms one straight line. You can also do exercises on elbows. Hold the position for 30-60 seconds.
Exercise with a medbol
The starting position is lying on the floor, legs and arms are extended upwards. Hold a medallion (weighing 1 or 2 kilograms) or another suitable weighting agent. Lower your right foot and your left hand over the floor, holding the ball upstairs between your left foot and your right hand. Change your foot and arm. Do 8-10 repetitions.
5. Exercises with a massage roller
This is a very convenient tool for myofascial relaxation, which helps to get rid of tension in muscles and connective tissues.
The massage roller promotes an increase in the flow of blood into the muscle tissue, improves mobility, accelerates recovery and increases productivity. Try using it 2-3 times a week for maximum results.
Upper back
Lie on your back and place the roller under the upper back. Cross your arms on your chest or latch them in the lock behind your head, slowly roll forward and back. Stop in tension places for 20-30 seconds.
Rib cage
Turn over face to the floor and place the roller under the rib cage next to the shoulder joint. Move your hand up and down, feeling that the roller has hit various points of tension in the chest. Hold in these points for 20-30 seconds. Repeat on the other side.
Now you know five simple ways that will help win the war with rounded shoulders. Remember that the result will depend on the regularity of the proposed exercises and poses.
