Besides exercising your back muscles, it's important to take care of your spine and joints. If you sleep on the wrong mattress, no amount of exercise will help you relieve back pain and fatigue.
Orthopedic mattresses are responsible for the correct position of the spine in a dream. We recommend choosing one of these types:
Many motivational techniques and physical exercises have already been proposed ... So I will write "Posture for the lazy" or "How not to pretend to be a noble ballerina when you are a seal"
Everything has been done for us for a long time, you just need to use it . Did you pay attention to the ladies of the "Pampadurovsky" image in cinema or painting? In addition to the chest raised to the collarbone, they also have a straight back) 1) Starting from this torture instrument of beauty, we go to any orthopedic salon / shop / department of the clinic / pharmacy
2) By its size ( this is important!) and needs, we try on and choose a corset. There are a lot of options, but most of them with "bones"
3) We go to an orthopedist or some chiropractor, in general, to someone whom you trust your spine. And he, according to you and your plans for straightness of posture, bends the bones under the necessary arcs, shows how to wear, tries on you and threatens to date with correction every month.
4) We put on correctly! We wear it on a T-shirt, at home 3-4 hours a day. You can figure it out further at work.
5) At first it will hurt, then there is nothing to breathe But over time it goes away The habit is developed, and the correction is made.
My stoop was "cured" by a tango teacher, in which it is simply unacceptable to be hunched over. For the first time in 30 years, I have an important reason not to slouch! In general, the main thing is to find a reason why you shouldn't slouch and then consciously move towards it)
To correct posture, in addition to what has already been advised, you can stand against the wall (you can easily find it on the Internet), and also move around the apartment with a heavy bag on your head.
From personal experience: yoga, swimming, gym. Correct exercise requires self-control + good warm-up and muscle strengthening + stress relief, release of positive hormones, pride in yourself. This difference is physically and visually palpable - here you used to crawl hunched over and crumpled from work and study, but after a hard day and a good workout, you swim out into the street - tired, but with straightened shoulders, straight back and head held high, confident and great;)
Exercises purposefully on only one back is not the best option: firstly, it is more difficult with self-organization, and secondly, muscles develop best in a set of exercises for different groups, and this is never an imbalance good
Besides purely physical habit, posture also depends on self-esteem and pride in oneself. If everything is in order with this, then you can begin to accustom yourself. The most difficult thing is to learn not to walk, but to sit with your back straight! Sitting, we often slouch, slide into a relaxed position, and that's it - the habit is immediately killed. If there is no one around who could constantly beat a cane on the back, you can use a special posture corset, which is sold in pharmacies. With him, you can really feel what a straight back is. But you can't wear it for a long time, keep in mind.
Another thing that kills posture is computers. Often the screen is located below eye level, and we involuntarily bend over, try to hunch over it, or vice versa - slide down. In order to learn how to keep your posture, you need to remove all the factors that make us hunch over while we are sitting. This also includes too soft chairs, low tables, and so on.
I hope you succeed. Good luck!
The girl with whom you are wildly in love does not like stooped guys - the most effective "advice", you immediately start walking straight like a Russian sword
This answer is written with a grain of humor, do not take it to heart) Although there is some truth in it. The best stimulates a person hurt pride.
First of all, it is worth strengthening the back muscles, these are various strength exercises for individual muscle groups (work with dumbbells, a barbell or on simulators) in order to create a kind of strong frame for the body. And it is worth introducing into the habit of sitting upright, walking with straightened shoulders, at first you will have to constantly consciously control this process, watch your back, but as soon as this becomes a habit, you will unconsciously walk with an even and graceful back.