Correcting posture is actually very simple. As long as you can persist for a long time, elegant posture must belong to you. Here are some suggestions to correct your posture:
(1) extension and contraction movements
① Stand with your feet waist-width, and focus on your right foot. When exhaling, raise your mouth, stretch your right hand and contract your left abdomen at the same time. Feel the right rib and pelvis pull apart, and the left rib and pelvis close together. When you stretch your left side.
When you are in the office, sit in a chair and do gymnastics! Basically the same as the last section. Put your hands behind your head, move your body weight to the hips on the stretching side, and stretch the side abdomen.
This kind of stretching and contracting exercise can reduce the burden on shoulders, make hand movements easier, increase the agility of movements, and also eliminate swelling and tighten the waist. When doing gymnastics, don't forget to shift your weight to the side where your body stretches, so that your whole body is C-shaped, and it feels like you are stretching your abdomen instead of your arms. Interact left and right, but if you think which side is easier to do, do it for a long time.
(2) Correcting hunchback gymnastics
According to the research at home and abroad, correct gymnastics exercises can correct most hunchbacks. There are two kinds of gymnastics to correct hunchback:
① Stand up straight, with your legs shoulder-width apart and your body about 25 cm away from the wall. Then raise your arms, stretch back and raise your head at the same time. After touching the walls, restore them. Repeat 38 times.
② Hold the horizontal bar with both hands and hang your body. Then, lean back and look at the bar. Do this once 1 min and repeat several times.
Pay attention to practicing the above actions, not too hard, but gently, and practice the times from less to more, step by step.
(3) Bending and anti-bending movements
(1) Put your hands and knees on the ground, while exhaling, turn your spine to the inside of your body and arch your back. The secret of doing this gymnastics is to start from the pelvis, affect the back and move the bones up conveniently.
(2) This time, while inhaling, raise the spine, deliberately slowly stretch the spine, and turn the whole back up and down. Stretch to the neck bone. When the chest is upside down, it feels like it is swollen and round. Turn back to the scapula. When doing this gymnastics, sit up straight and land on your hands and knees. Then subconsciously move the pelvis and spine. When you bow, the spine moves to the inside of your body, and when you turn around, it turns to your back. The back bones are driven to move from bottom to top in sequence. These two actions alternate. This kind of exercise can help the bones and muscles from the waist down to the lower abdomen and buttocks to be softer, thus making the legs more relaxed and flexible. In addition, it has the effect of tightening the lower abdomen and stretching the back.
(4) Torsional motion
Take the right pelvic passage as the fulcrum, exhale, and twist the upper body to the right to the end. I feel that my back bone is twisted from bottom to top. Move all the way to the shoulder and neck, as if to put your face on your right shoulder. So is the left. Which side is more difficult to do
When you twist your body. As the positioning axis, the foot can't move, but can only twist the body parts above the pelvic joint. The key point of this gymnastics is that the fulcrum does not move, just like twisting the back bone from the bottom until it can't be twisted any more. As for the method of breathing, it is inhaled through the nose and spit out through the mouth. After getting used to it, I changed to exhale through my nose.
Practicing this gymnastics well can correct the distortion of the chest and the skew of the back, increase the sense of balance of the body, and remove the fat from the back and abdomen.