Need a special workout:
You need to stretch your pectoral muscles, pulling your shoulders and arms back. For this exercise, you can use a doorway. Exercise: throwing your head back - stretching the neck.
And then you need to form a muscle corset. Feel the muscles that hold your posture and choose exercises for them. Tone your muscles and correct posture and posture will become commonplace for the body.
Push-ups from the windowsill 3 sets of 15 times every day. After two weeks you will keep your back straight. The main thing is to find a comfortable support for yourself. I don't like it from the windowsill, it can be from the floor, kitchen countertops, walls.
Try knee chairs. Their mechanics eliminate incorrect posture - the root cause of back problems for many seated people.
I am engaged with a rehabilitation coach in the gym. I gradually forget what back pain is. He was never famous for bad posture, although in the diagnosis of Scheuermann-Mau, but here ... a hernia, arthritis.
A program has been compiled. Every day I do exercise therapy.
Oh yes, being overweight is always a problem for an even posture.
Eh ... I have already given part of my life to the study of this issue
For those who just want an even posture, without any gyms, just take your shoulders back. Set a goal, tell yourself that you are hunching over and fix yourself :)
I will add that it is important to be in shape in general. From sedentary work, the anterior muscles will be reflected. Abs and chest. Namely, they, together with the muscles of the back, are needed to keep the weight of the head in an even state. Push-ups will help you. The main thing here is to heavily load the muscles so that they hurt later and grow.
So, let me tell you a secret. For clarity, you can stand sideways in front of the mirror, look at your posture, or ask to take a picture of yourself in profile, before and after the exercise.
Now, we put our feet together, press the socks and heels together, spread our hands in sides so that we look like the letter "T". On the big, humped letter "T" ... And we tilt our whole body forward, like the Leaning Tower of Pisa, without lifting the heels off the floor, without bending the torso in the lower back, tilt only in the ankle. We literally stand for 10 seconds, writhe, and return to the starting position, lower our arms.
Now you can take a photo "after" and compare with "before".
If you did everything right - there should be a pleasant feeling of evenness of posture. Of course, the habit of hunching back will return you to your previous state, but now you know how to change this habit for another - walking with a straight back, and in just 10 seconds. Perform this technique regularly, and ... get used to walking with your arms spread apart)) Don't thank!
If the spine is crooked, see a doctor! (and only to the doctor!) If not - to the gym, swing your back. Deadlift, hyperextension, pull-ups, push-ups. Many more. Moreover, if you need a result, take a trainer, at least 10 lessons. Then you won't need to monitor your posture, it will be just extremely uncomfortable to slouch. The rest is from the evil one.
Before classes in the gym, I also slouched over. I started to strengthen my back muscles through hyperextension.
In general, there are two possible reasons: a crooked spine or weak back muscles (sometimes both). Before classes in the gym, you should consult with your doctor if there are any deviations, because this is a traumatic matter.
Oh, I myself face this problem every day, and have already listened to a thousand and one advice. For myself, I chose the following: stretching (more often) in the form of stretching upward, so that the neck must be stretched as much as possible. So: hands in a "lock" twist, stretch upward, latently we stand on our toes, chin looks up, poooootyanuuuuulis! At the same time, we slowly bend the back with the neck (carefully!) Back 15 degrees, so that everything straightens and relaxes as much as possible, the body at this moment should resemble a bracket ")". This relaxes the back and neck - voila! Now you can keep them upright!) And, of course, you have to track when the upper body shrinks.
Yes, in fact, this is not a very literate stereotype, which, among others, was harassed by the parents of Soviet children, passing it on from mouth to mouth. Posture is formed by the spinal column and the muscular corset of the back. Curvatures of the spine, congenital and acquired - this is to an orthopedist, swimming, special procedures and so on under the supervision of specialists, there the maternal "keep your back straight, I said" has nothing to do with it. The muscular corset is strengthened by a competent load of the back - bridges, pull-ups, push-ups - a gymnastic set of exercises. And in everyday life, the best thing that can be done for your back and other muscles is to change your body position more often. Sitting at a desk with an outstretched hand is generally not a very natural condition for us, in which many nerves are pinched and blood circulation is disturbed, and constantly consciously straightening the back is generally the essence of unhealthy masochism (with which we still stuff each other and our children) - the body naturally tries to minimize energy expenditure and assumes a calm hunched position as soon as the close attention of the brain ceases to terrorize it. Therefore, from a sitting position after some time you need to get up, from a standing position - lie down, from a lying position - sit down, and so on in a circle, as well as knead the body in the process. It is also useful, according to doctors, instead of a rigid (or even worse, soft office) chair to sit at the table on a fitball - such a large inflatable ball. On it you need to maintain dynamic balance all the time, the muscles of the back work, the position changes, blood circulation is normal.
You can take a mop over your shoulders and walk like that all day, if you always keep your back straight, a muscle corset is formed. And this becomes easier in the future.