Set of exercises that restore muscle balance and act mostly on the stiff and painful body areas, postural gymnastics aims to restore proper posture. Find out here what exercises to do to the parts of the body most affected.
In Italy, back pain, neck, neck and shoulders affect about 15 million people, and these pains have a multifunctional joints, fascia, tendons, vertebrae, intervertebral discs, in which the ligaments are involved, the nerves and muscles.
The cause is mainly attributable to our lifestyle, increasingly sedentary work-related, the desk and the PC that forces us into unnatural positions and leading in the long run to poor posture.
To avoid suffering from these disorders is very useful back exercises, to do every day, and followed by movements of stretching like these.
Postural exercises for your back
Entering the specific postural exercises, the ones best suited for the back include a series of push-ups and stretching muscles to make sure that the spine to maintain proper alignment and vertebrae not being squashed.
An exercise that, for example, can do is to lie down on the ground with your arms extended at your sides and your legs bent. From this position, lift your hips, keeping the soles of the feet, arms, shoulders and securely fastened to the floor head and, with your hands, if you can, hold your ankles. In this way favorite relaxation of the muscles of the back and will increase the elasticity of the spine.
Postural exercises for the shoulders
A habit incorrect posture is not only wrong in itself but gradually makes us more prone to shoulder injuries. According to the National Academy of Sports Medicine (NASM), people with rounded shoulders (because often held curves) are at great risk of tendinitis of the long head of the biceps, frequent chest pains and even headaches.
An easy exercise you can do to prevent these disorders consists in stretching and extension of the arms, upward, sideways and downward, to be carried out slowly and maintaining the position for at least 15 seconds per part. Relax your arms for about 30 seconds and start again for at least 5 series.
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Postural exercises for the neck
The physical exercises for the neck are a solution used in many of neck pain treatment programs. The therapy for cervical comprises a combination of: elongation activity, muscle strengthening, aerobic training and work on the trigger points (muscle portion or band of hardened and painful to touch).
If done correctly and consistently, these exercises can significantly help increase the range of motion of the cervical vertebrae and reinforce the supporting musculature.
One of the most effective postural exercises to combat pain in the neck bends forward the first two vertebrae and extends the cervical middle and low, helping to develop a good postural position.
The first time you do this exercise you should take the following position:
- Block the rear of the spine against a door
- Off your feet about 3 cm from the door
- Keep the spine locked the door, and take the head back until the back of the head touches the door
- Keep your head against the door for 5 seconds
- Repeat this gesture tenfold.
After performing this exercise using the door for ten reps, you begin to remake the movement standing or sitting, until you get to be able to do almost anywhere, at your desk or even in the car, and several times a day.
But if the pain does not pass and, indeed, is exacerbated even causing dizziness and back pain, you should consult an osteopath who will know where to put your hands and will recommend the most suitable exercises to solve your specific problem.Tags: exercises, Postural Gymnastics, stay healthy