To correct the posture and let your back aligned is recommended to position the head a little more to the back, but in addition, to strengthen the muscles of the back is also a good help to keep the muscles strong and the joints aligned with the minimum of effort.
Here are a small series with 5 exercises, and 3 building and 2 for elongation, which can be performed to correct the posture. These exercises strengthen the postural muscles forming a sort of ‘strap’ natural, which is ideal to maintain good posture.
The exercises are:
The first exercise is to lie on your stomach with arms along the body, and then must elevate the arms and the head of the ground, contracting the back, as shown in the image. It is recommended to repeat slowly, 3 to 5 times.
Still lying belly-down to position the hands in the same direction of the head and then must raise the trunk floor, keeping the arms straight, look forward, keeping your neck parallel to the floor and the shoulders away from the head.
From the previous position, you should keep your hands in the same place, but must sit on the heels, keeping the back elongated. Push the arms against the ground to keep back the more elongated as possible. Hold this position for 30 seconds to 1 minute.
Hands and feet do not come out of this position, but should stretch the legs as much as you can to maintain the position of the pyramid. Make the strength with the back muscles to maintain good position, and it is not necessary to place the heels on the floor. Hold this position for 30 seconds to 1 minute.
Turn belly up is to position the arms as shown in the illustration and raise the trunk from the floor, holding this position for 30 seconds to 1 minute.
Other exercises for posture
Practice exercises, such as Ballet, weight training and horse riding is also a great way to correct posture. Other good examples are other types of dance, Pilates and swimming because these exercises strengthen the muscles, spinal erectors of the spine, chest, abdominal, and the posterior region of the thigh, which make it easier to maintain the correct posture from day to day.
When in addition to bad posture there is pain in the back or neck, or headache frequently, it is recommended a consultation with a physical therapist because there are treatments such as RPG, which is the Global Postural Reeducation, which is able to fix all of these situations.