Как исправить осанку в домашних условиях

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Как исправить осанкуЕсли вы думаете, что неправильная осанка, или сколиоз, — это лишь эстетическая проблема, вы очень ошибаетесь. Искривленный позвоночник – это и причина, и следствие множественных проблем со здоровьем и фундамент для потенциальных заболеваний. Позвонковые грыжи, остеохондроз и другие неприятности – вот, что ждет всякого, кто не спешит или не знает, как исправить осанку. Тем не менее, как и во всем остальном, здесь важную роль играет профилактика. То есть даже незначительные изменения состояния своей спины должны подтолкнуть вас к тому, чтобы несложные упражнения стали ежедневным ритуалом.

Итак, как исправить осанку в домашних условиях.

Все упражнения на улучшение осанки можно условно разделить на две группы: те, что растягивают позвоночник, и те, что укрепляют мышцы спины.

Упражнения на растягивание позвоночника
1. Самое простое и эффективное – вис на перекладине. Не имеет значения, что будет выполнять ее роль – профессиональный турник или дверца шкафа. Главное – регулярность. Выполняйте это упражнение по возможности до 5 раз в день по минуте и вскоре вы удивитесь результату.
2. Полувис. То же самое, но не отрывая ног от пола.
3. Лежа на животе, потянитесь ногами в одну, а вытянутыми руками в другую сторону. Затем оторвитесь от пола и повторите.
4. Знаменитое йогическое упражнение – «Кошка». Встаньте на четвереньки и с выдохом выгните спину, максимально ее округлив. Голову при этом наклоните, а подбородок прижмите к груди. Затем, прогните спину в другую сторону, а подбородок вытяните вверх.

Упражнения на укрепление мышц спины
1. «Ножницы». В положении лежа на спине, поднимите ноги под углом в 45 градусов к полу и делайте поперечные махи. Необходимо сделать 3 подхода по 10-12 раз.
2. «Складной нож». Из положения лежа на спине поднимите прямые ноги и руки навстречу друг другу, задержитесь в этой позе на 5 секунд, вернитесь в исходное и расслабьтесь. Повторите 10-15 раз.
3. «Велосипед». Лежа на спине в течение 2-3 минут без перерыва крутите педали воображаемого велосипеда в воздухе. Следите за тем, чтобы поясница не отрывалась от пола.
4. Лежа на животе, заведите руки назад. Возьмите заранее приготовленную палку и не торопясь поднимите ее вместе с подъемом туловища. Задержитесь в таком положении на 5 секунд, опуститесь и опустите палку.

Регулярное выполнение указанных упражнений значительно укрепит здоровье вашей спины и исправит вашу осанку.

Видео-упражнения для правильной осанки!

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