Maintain personal balance
Among wellness trends, self-care is coming to the fore.
According to statistics, nervous breakdowns and depressive states are being diagnosed in 35% more people compared to last year. Therefore, the main thing that all adherents of a healthy lifestyle care about is the search for personal balance. This means that it is important to spend less time on social networks in order to give up like addiction and learn to take a break from everyone.
Experts advise not to be afraid to travel or go to a restaurant alone. This will help not only relax, but also find harmony with yourself.
Methods for correcting posture in adults
If the spine is severely curved, you should consult a doctor. He will choose ways to eliminate this problem, taking into account the degree of the disease:
- Physiotherapy . By using different methods of influencing the back muscles, blood circulation is improved and back pain is reduced.
- Drug therapy . Medicines, vitamins, and minerals help improve nutrition of the ligaments, prevent the destruction of the vertebrae, and stoop disappears.
- Manual therapy . Correction of the spine should only be performed by a very experienced specialist.
- Physiotherapy . Exercises will help quickly restore the spine.
- Surgical intervention is used for the most advanced diseases of the spinal column.
- Orthotics
includes the use of such technical means of rehabilitation as orthoses, orthopedic devices, corsets, and reclinators.
Corsets for posture correction
Several types of corsets have been developed that will help straighten your back. Recommendations for wearing corsets.
To correct curvature in the lumbar or thoracic region, it is recommended to use a Leningrad-type corset, and to correct the cervical region - a Shants collar.
Why a corset is useful:
- Relieves certain parts of the spine, relieving tension and pain.
- A natural habit appears of keeping your torso upright.
- Muscle imbalance is reduced.
- Acts as a prevention of back curvature.
Types of corsets:
- elastic;
- hard;
- lumbar
Elastic is recommended to be worn when there is slight curvature. It is also suitable for unloading all parts of the back and fixing the post.
A rigid corset is recommended for those people who already have serious problems with the spine. Elastic plates are sewn into it on both sides, which secure the torso well.
Lumbar corsets are worn for problems in the lumbar region. They have a slight warming effect, so they are often worn for kidney disease.
Dressing for WFH
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WFH (work from home) is a special dress code that has become a new trend for people whose office has become their home (and there are more and more of them since the beginning of the pandemic). Working from home in pajamas, a robe or stretched sweatpants is not a good idea. WFH is comfortable, but not too formal clothing, in which you can conduct a Zoom meeting or write a quarterly report much more productively.
Stay in vegan hotels
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Not only hotels where the menu offers original dishes made from vegetables and cereals are called vegan, but also those where materials of animal origin - wool or silk - are not used in the interior. So-called second-city travel is especially popular.
This term denotes a holiday that is different from the usual urban tourism. You should not choose the capital of the country with the most famous attractions, but small cities where you can truly feel the local flavor.
Stick to clean eating
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Clean eating is another trend that all healthy lifestyle followers are following. This term means a conscious approach to food and an emphasis on organic foods that are as rich in vitamins and nutrients as possible.
It’s even better if it’s local food with minimal processing. This is a new level of healthy lifestyle, which followers of healthy eating pay special attention to. For example, the global trend is alternative (or plant-based) milk. It can be used to add to smoothies, coffee or breakfast cereal. Second in line is alternative flour. Not so popular yet, but actively gaining momentum.
A little about the physiology of the spine
Posture is a position of the body of a casually standing person that he can take easily, without unnecessary effort. The main signs that characterize healthy human posture are the structure of the spine, the angle of the pelvis, as well as the level of muscle development that helps maintain the spine in the correct position.
In total, a healthy spine should have four physiological curves:
- two lordoses (cervical, lumbar);
- two kyphosis (thoracic, sacrococcygeal).
Physiological curves of the spine
A healthy, strong back and, accordingly, attractive posture give its owner undeniable advantages:
- symmetrical proportions and aesthetically attractive appearance;
- light and graceful gait;
- more raised and furry breasts in women;
- keeping the musculoskeletal system in a healthy state and less pronounced wear and tear;
- coordinated work of internal organs;
- reducing the risk of muscle injury;
- elimination of pain in the lower back and neck.
Correct posture and an elegant back are the position of the bones, joints and muscles of the body conceived by nature, optimal and most effective for human life.
How to determine the evenness of the back and the symmetry of the bends? It's simple! There are a number of ways to do this.
Method No. 1. Stand up, relax your shoulders, take a comfortable position and ask them to measure the distance from the seventh cervical vertebra (the most prominent) to the edge of each shoulder blade, as seen in the figure. These distances must be the same.
Method No. 2. You must first measure the segment between the two points that we see in the figure, from the chest side (letter a) and from the back (letter b). Everything is fine if segment a is 90% of segment b or more (a ≥ 0.9 × b).
Test 1 and test 2 to determine correct posture
Method number 3. Stand in front of a mirror and evaluate the symmetry of the location of the shoulder girdles and iliac bones. If the spine and head are in line, the chin is perpendicular to the head; shoulder blades, as well as buttocks, at the same levels, then the muscle corset is well developed and the back is flat.
Test No. 3 to determine correct posture
Don't forget about time for yourself
In the modern world, when every person has a job, family and children, it is difficult to find time for yourself. But adherents of a healthy lifestyle are sure that without Me Time it is impossible to maintain mental health.
It is important that dates with yourself are beneficial. This could be a workout for health, not for a figure, a beauty bath or meditation.
Top 18 exercises for straightening your back
To correct your posture, choose a set of 10-18 exercises and do it without missing a day. After three months you will see significant improvements. If the exercise is static, then perform it for 30 or 60 seconds, the rest 10-15 times.
Please note that all strength exercises are performed while inhaling. Relaxation occurs as you exhale. Up – inhale, down – exhale.
After each strenuous exercise, you should relax in child's pose to avoid overload.
- Lunge low with one leg forward, raising your arms up. Pull your arms up until you feel tension in your spine. Repeat with the other leg.
- Clasp your hands behind your back and bend over.
- Perform an emphasis on the wall.
- While sitting or standing, clasp your hands. If you can’t clasp your palms, then simply pull your hands towards each other.
- The cat arched her back.
- Remaining in the same position, lift the opposite arm and leg up to form a straight line. Stretch your palms forward and your feet back, while lifting them up as high as possible.
- Twisting the body while raising the arms up one at a time. Turn your body, straighten your shoulders, opening your chest, bringing your shoulder blades together. Feel how your spine is pleasantly stretched.
- Sphinx pose is one of the best exercises for correcting posture.
- the Pilates swimmer's movement When doing this, do not strain your neck. Lying on your stomach, lift the opposite arm and leg, and let your chest, stomach and pelvis remain on the floor.
- Raise the body . At the same time, clasp your hands behind your head. The same exercise can be performed with your arms spread to the side. When you do sit-up exercises while lying on your stomach, support your core by tightening the muscles in your mid-back.
- Boat . Raise your arms and legs at the same time while lying on your stomach.
- Bow pose . Hold your feet with your hands and arch your back. The spine straightens and the muscles become stronger.
- Plank on your arms, then do it on your forearms. The stomach should be pulled in.
- Camel pose . Arch your back. Try to place your palms on your feet. The movement should be performed by arching the back, and not by throwing back the head. While stretching your spine, bend in the thoracic and lumbar spine.
- Half bridge . If it’s not difficult for you, then make a bridge , rising on straightened arms and legs.
- Twisting . Bend your leg at the knee and move it to the side, twisting your spine.
- Child's pose . This exercise should be performed after all intense and complex movements.
- When finishing the complex, lie down on pillows . Place pillows under your knees and back so that you can bend. Lie down for 5 minutes.
Use additives
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To feel good even while in the rhythm of a big city, real health workers closely monitor their diet. They also use various supplements to saturate the body with useful substances and look good even without makeup.
Among the most common dietary supplements are collagen, chlorophyll, Omega-3, hyaluronic acid, and adaptogens.
Give up alcohol
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If you want to live like true adherents of a healthy lifestyle, you must say goodbye to alcohol forever. And the point here is not even about harm to health, although not without it. When you drink a glass or several, it's like you're taking credit from yourself.
By liberating yourself, you become who you want to be. But in the morning the harsh hour of reckoning comes. Challenge yourself and forget about alcohol as if you don’t want it at all. To avoid being completely sad, replace millet with kombucha - and life will sparkle with new colors.
General recommendations
When you decide to do back exercises at home, adhere to the following rules:
- Start training at least 1-2 hours after eating.
- Before class, always perform joint exercises to warm up your muscles and warm up your joints.
- Increase the number of repetitions gradually, avoid excessive loads.
- Train every other day, giving your muscles time to recover.
- It is desirable that the diet be balanced and contain sufficient amounts of protein, calcium, and phosphorus.
- Avoid sleeping on soft and sagging mattresses. The best choice would be an orthopedic mattress from a good company, designed for your weight.
- Don't quit training without achieving your goal in a short time. Exercises to correct posture in adults produce results only after months of hard practice. Perseverance and patience will definitely help you achieve beautiful posture.
A good addition to home exercises would be swimming, hanging exercises, yoga, Pilates, and dancing.
These types of physical activity help straighten the spine and will help you achieve your goal faster.
