On half-bent legs

Note that the backs of your hands, not your thumbs, are facing up. The shoulders are automatically curved down.

Prevention of bad posture

Good posture is the ability to hold the body in a standing, lying, or sitting position. Actually, it is the correct posture, that is, the normal, voluntary position of the body. Maintaining a normal posture is possible due to the development of the spine and other parts of the skeleton, muscles. Getting used to a standing or sitting posture has an impact on the purely anatomical factors

– general well-being;
– the psycho-emotional background;
– its working and living conditions.

Posture can change not only over a lifetime but also over the course of a single day. Their changes are influenced not only by the anatomical and physiological conditions of the musculoskeletal system, but also by other body systems and the external environment.

Posture is a purely individual factor. One can recognize a person by their posture, distinguish them from others, and even assess their overall physical development and stature.

Normally, posture is the average between passive and active posture. The first is associated with muscle fatigue or a resting posture. The second occurs with active muscle work. This mean is characterized by a pronounced curvature of the vertebrae - the spine is wavy.

A person with correct posture is slim, manly and athletic in appearance. He moves easily and tires less. He or she has a lifted chest, taut abdomen, straight back, and head. The lack of damage to the natural curvature of the spine and the excellent balance of the musculoskeletal system not only result in an athletic appearance and an easy gait. The nervous system, respiratory system, heart and blood vessels work well and efficiently. The load on the joints is evenly distributed, the person is very fit and does not suffer from headaches or back pain. Its organs and systems are functioning properly.

postural defects. species

Unfortunately, postural defects that affect people when standing, sitting and walking are very common.

It is customary to distinguish between the following postural disorders:

Stand. Characterized by flattening of the lumbar lordosis and deepening of the thoracic kyphosis. Characteristic are winged shoulder blades, a lowered head and lowered shoulder joints.
Round curved back. An enlargement of all vertebral arches is characteristic. Typical features are winged shoulder blades, head tilted forward, legs half bent at the knees, sloping abdomen with slumped shoulders.
Flat arched back. Characteristic features are normal or increased lumbar lordosis and flattened thoracic kyphosis. Typical are the pelvis, the winged shoulders and the half-bent legs.
Flat back. This condition is characterized by a flattening of all spinal curvatures. It is characterized by a forward displacement of the chest and a protruding abdomen. The lack of curvature of the spine increases the impact load on the brain and base of the skull, increasing the risk of damage to these anatomical structures.
Rounded back. Significantly enlarged thoracic kyphosis and no lumbar lordosis. This is an extreme form of bending over. People with this type of posture disorder walk with their legs half bent to avoid falling. The head is bowed, the shoulders are slumped, the stomach is bulging, the shoulders are slumped, the back is arched, and the head is bowed.
Scoliotic spine. Characterized by an abnormal posture in the frontal plane. Characterized by a lateral curvature of the spine with disruption of all symmetrical lines of the body.

Lordosis, Kyphosis and Related Myths

'He was diagnosed with lordosis.' ,Really?' 'How will you treat her? I don't know why you should be surprised. And does it need to be treated immediately? Every person with a normal spine has both lordosis and kyphosis. It is not a pathology of any kind.

Main groups of reflexes: from essential to transient

Some reflexes disappear within a few days, others can be observed for a longer period of time. Even longer-lasting reactions of the nervous system can disappear, e.g. B. the sucking reflex is only necessary in the initial phase of food intake. Even an adult cannot survive without the breathing reflex.

What groups of unconditioned reflexes are distinguished by neurologists and neonatologists?

• Reflexes necessary for general normal functioning: breathing, sucking, swallowing, as well as spinal automatisms.
• Protective reflexes, special responses that help the infant protect itself from external influences such as bright light, heat, cold, or other stimuli.
• A transitional group, to which z. For example, a favorite reflex heard by some parents is the breath-hold reflex – when water gets on the baby's face, the breathing movements stop. This quickly extinguished reflex can be used to teach an infant to dive. However, it is not about swimming, but about successfully passing through the mother's birth canal.

Different reflexes are 'responsible' for different parts of the brain. Segmental motor automatisms are controlled by brainstem segments, spinal automatisms by the spinal cord, and suprasegmental or postsegmental automatisms are controlled by medulla and medulla oblongata centers. Therefore, if a reflex does not manifest itself in the normal range or, on the contrary, does not subside for a long time, it is necessary to diagnose the functioning of the affected brain regions. Most of these reflexes can be checked by parents themselves, which does not exclude a visit to the pediatrician or neurologist.

Oral automatisms: what helps the child to eat?

The oral segmental automatisms are a group of innate reflexes known to the parents. They enable babies to suckle independently from birth. These innate abilities help the infant to seek out a food source and then 'draw' milk from it on its own.

Disorders of these reflexes are usually a sign of facial muscle paralysis or a disorder of the central nervous system. They are established immediately after birth, since the manifestations of such automatisms can be checked immediately.

We know this reflex: it is often derided with reference to the work of Freud. In reality, this reflex is the basis of the baby's feeding. When we put a finger, nipple or teat in his mouth, the baby begins to make rhythmic sucking movements to 'get the milk'.

In the average norm, the sucking reflex dies off between the 3rd and 4th year of life, which should explain some cultural traditions of breastfeeding infants until the automatism ceases.

Catherine Dettweiler, an anthropologist who has observed many children in different tribes, concluded that between 2.5 and 7 years the need to suckle expires and everything can be considered normal.

When the sucking reflex is not satisfied, children feel the need for a substitute - a pacifier, a finger, a piece of clothing, a stick, a pen, a pencil. However, this has nothing to do with smoking cigarettes in adulthood.

The search reflex is also linked to feeding: stroking the corner of the baby's mouth turns the head in the direction of the stroking, the mouth opens, and the tongue reaches for the stimulus. This reflex is especially good when the baby is about to eat.

When checking facial expressions, pay attention to the reactions on both sides of the mouth. The automatic search lasts until the age of 3-4 months.

Why you should sleep in the right position

The human brain is quite small (only 2 % of total body weight), but it consumes enormous resources. When we sleep, the brain keeps working, 'absorbing' 15 % from the blood supply and 20 % from the oxygen we get from breathing.

The brain is supplied with blood and oxygen by two carotid arteries and two vertebral arteries. The vertebral arteries pass through the canal formed by the transverse processes of the cervical vertebrae and supply mainly the posterior part of the brain (cerebellum, pontus varus, medulla oblongata).

When these areas are insufficiently supplied with blood, the following bodily functions are impaired: cerebellum - coordination and fine movements, medulla oblongata - digestion, respiration, vascular tone and cardiac function.

What Are the Risks of Bad Posture?

Compression of both or one vertebral artery during sleep is very dangerous. Even if one artery is narrowed, the other may not be able to handle the increased blood flow — it may be too narrow to function for two (artery diameters sometimes differ by a factor of 2), or it may be blocked by atherosclerotic plaque.

When the blood supply through two paired arteries supplying the brain is cut off, hypoxia occurs, which is a lack of oxygen supply to brain cells that respond to lack of oxygen. The kidneys or liver, for example, can survive without oxygen for many hours, but the brain can only do so for about five to ten minutes. In the parts of the brain responsible for intelligence and memory, irreversible processes begin after just one minute. It is therefore necessary to protect and care for our vertebral arteries that allow us to live a full life. When we go to bed, we should take care that these arteries are not seriously affected during sleep.

It's important to choose a pillow that supports the cervical spine and keeps the head in a natural position. It is best to choose a medium-high pillow or an orthopedic pillow. The shoulders should not rest on the pillow but on the mattress.

Exercises for scoliosis: complete guide on how to do them

Scoliosis is a deformity in which the spine twists in three planes. Externally, it looks as if the spine is tilted sideways, and the vertebrae in scoliotic curvature are also rotated about their axis.
The lateral curve can be congenital, acquired, or develop as a result of trauma. It is classified as a growth disorder because it usually begins and develops during adolescence.

The whole truth about the symptoms.

Scoliosis is not just a cosmetic defect that causes a certain body image in children and adults. Severe deformities can cause internal organs to shift, often resulting in dysfunction.
Even a slight curvature can significantly affect life, causing pain during prolonged static loading, walking, or lifting weights. It is not uncommon for patients to complain of sensory disturbances in their back and limbs, including numbness in certain areas. Movement disorders are also characteristic of scoliosis.

Physical therapy is an obligatory part of the comprehensive treatment of scoliosis of any degree. At an early stage, the deformity can be fully corrected with regular exercise. The effectiveness of the method has been clinically proven, which is why LFK is included in all rehabilitation programs.

Remedial gymnastics for 1st degree scoliosis.

1. Walk in place for 1.5 to 2 minutes.
2. Lift on tiptoe with arms stretched overhead.
3. shoulder rotation back and forth.
4. Lean forward with your fingertips touching the floor. If the stretch allows, you can place your palms on the floor.
5. With your arms stretched out to your side, rotate your body until it is parallel to the floor.
6. Switch starting position (IP): Lie on your back, stretch your arms behind your head and pull your arms up and legs down. The exercise is called an 'elastic band' – the spine lengthens as the limbs extend.
7. Do the exercise lying on your back with your knees bent. Lift your body off the floor and try to reach your opposite knee with your elbow (twist). Switch sides each time.
8. From the same position, alternately raise your knees to your stomach and hold at the top for 5-6 seconds.
9. Bike – lift your legs off the ground as if you are riding a bike.
10. Scissors - raise straight legs and slightly cross them in front of you. If you have a strong lumbar bend, you can raise your legs higher so that your lower back is pressed against the floor.
11. Lie on your back and put your hands behind your head. Lift your torso up to your waist with a lunge, then lower yourself back down.
12. From the same position, lift your torso and straight legs, stretch your arms forward, and keep your balance. The exercise is difficult and not everyone is able to do it right away.
13. exercise variant. Turn on your stomach, pull your body up as high as you can, and propel your arms and legs as you would a breaststroke.
14. Raise your torso and legs bent at the knees. Grab the legs with your hands and form a basket. Hold the position for 5-10 seconds and return to the IP.
15. Finish the exercise with a walk around the room.

EXERCISES FOR A BEAUTIFUL WALK

Exercise Royal Treasure.

This exercise is an excellent workout for the calf muscles. It is very simple but effective.

You need to collect money scattered on the ground:

Exercise 'Royal Stance'

Everyone knows this exercise and everyone has seen it before. However, she has a little secret that nobody usually reveals.

• Stand against a wall and press all five points against the wall: the back of your head, shoulders, pelvis, knees, and ankles.
• Keeping this state in mind, step away from the wall and try to walk with an upright posture.

You will find that you will not feel comfortable standing.

The trick is that this exercise should always be done on your heels. First, solidify proper posture on your heels, and only then do the steps.

Be careful not to hold your breath or raise your arms.

Exercise 'Royal Grace'.

This exercise is one of the key exercises in developing a beautiful gait.

• First do the exercise 'Royal Pose', press yourself against a wall and remember this state.
• Stand on your heels.
• Take a thick book, put it on your head and walk around the apartment.

Remember that a beautiful, elegant walk is only possible on the heels. Balance should be determined only on the heels.

Exercise 'Royal Castle

This exercise combines all the useful skills from the previous three exercises.

In the King's Lock position, the load is evenly distributed over both legs and the shoulders are pulled down, straightening the pose.

• Standing Stand up in your heels.
• Keep hands behind your back.
• Fold them together.
• Rotate your arms outward so your elbows are centered and your shoulder blades meet.

WANT TO LEARN MORE?

Here is the Real Queen's Basics course: a training compendium. THE BASIC POSTURE OF A QUEEN:

This collection of three workouts offers practical advice for all women and for all occasions. That is why this collection is called 'The True Queen's Basic Course'.

All in all, these trainings are your teaching tool to become a true QUALITY.

Remember: A woman must be beautiful!

OSHANIC FAILURES: Flat back

A flat back is a postural disorder in which the thoracic kyphosis (usually the posterior curve) flattens and the lumbar lordosis (usually the anterior curve) is increased or unchanged. The cervical lordosis (usually the anterior curve) is also flattened, as is the thoracic kyphosis.

The pelvis is shifted backwards, the shoulder blades are winged and so called, the legs can be bent to a certain extent or, conversely, tend to hyperextension in the knee joints.

OSA DYSLEXIA: Kyphoscoliotic back.

Kyphoscoliotic back is a postural disorder in which scoliosis (ie, a lateral misalignment of the spine) is combined with a more pronounced thoracic kyphosis (usually a backward curve, here a more front-to-back curve of the spine).

Depending on the direction in which the spine moves, a distinction is made between right-sided and left-sided kyphoscoliosis.

This bad posture is often the cause of back pain, tiredness, increased fatigue and dysfunction of the internal organs.

How can you check if your posture is correct?

• Stand with the back of your head, shoulder blades, and buttocks touching the wall, and your heels two to four inches from the wall.
• Put your hand behind your lower back. When properly bent, your hand should slide easily between your lower back and the wall.
• If the distance between the wall and the lower back is too large, pull the belly button toward the spine. This will smooth out the curve and gently bring your lower back closer to the wall.
• If the distance behind your back is too small, arch your back enough to allow your shoulders to stay behind you.
• Step away from the wall, hold the corrected back position, and look at yourself in the mirror—this is what correct posture should look like.

Don't feel bad if your back is anything but ideal—in adults, especially those who are sedentary, ideal is the exception rather than the rule.

How does a back curvature occur?

Postural defects are caused by certain abnormalities, most notably scoliosis, a condition in which the spine arches in a severely curved, non-physiological position. This condition affects people of all ages, from infants to adults, but is most commonly diagnosed in adolescents between the ages of 10 and 15. Secondary scoliosis can be caused by neck and back injuries, rickets, certain infections, and other diseases.

These issues should only be dealt with under the guidance of competent professionals.

However, in most cases, poor posture is a consequence of our lifestyle and habits. You can strive to keep your back straight as you walk and still make mistakes every day that you just don't notice. This is also because the people around them are doing the same.

Here are the most common postures that lead to bad posture:

The habit of leaning forward when sitting in a chair

It's not uncommon to sit in this relaxed posture during long meetings or when flying. This pose can be quite comfortable, but over time muscle tension and pain will develop, and bending over will become a habit.

Hyperlordosis or Donald Duck posture

The habit of walking or standing with a slightly tilted pelvis is called hyperlordosis. This condition is caused by severe bending of the lower back, e.g. B. by pregnancy, obesity and long-term stress on the lumbar spine. Hyperlordosis causes lower back and sacral pain, fatigue and discomfort when walking.

'Flat back'.

That is, without curvature of the lumbar spine. A back that is too straight causes us to constantly tilt our head forward, leading to chronic tension in the cervical spine. This condition is caused by muscular imbalance, including from sitting in a chair for a long time.

The habit of leaning on only one leg

This pose looks very striking, which is why girls are often photographed with a slightly bent leg. Sometimes we assume this posture mechanically, especially when we have to stand for a long time. However, this pose shifts the center of gravity of the lower back and hips to one side, leading to muscular imbalance and ultimately poor posture.

What reflexes newborn babies have

Newly born babies cannot do anything, they only have reflexes. But within the first months of life they begin to form complex voluntary reflex responses based on these unconditioned reflexes. By the age of one year, the child's neural activity has developed to the point where it is able to carry out the most complex tasks of its age.

There are several classifications of the physiological reflexes of infants. We will focus on one of them.

Group 1 - oral automatisms (related to foraging)

• Foaming reflex.: When the newborn runs its fingers over its lips, the lips tighten forward. This reflex lasts until the child is 2-3 months old, and then disappears.
• search reflexWhen the baby is stroked at the corner of the mouth, the lip lowers, the head is turned toward the stimulus, and the tongue is raised. If you press the middle of the upper lip, the mouth opens and the head stretches. If you press the middle of the lower lip, the head bulges and the lower jaw sinks. The search reflex persists in a healthy infant until 3-4 months of age and then disappears.

Reflex asymmetry – unilateral paralysis of the facial nerve. Lack of reflex – bilateral paralysis of the facial nerves, damage to the CNS (central nervous system).

Important

This reflex is best tested on a hungry child. He is particularly strong half an hour before feeding.

Important

The reflex must be symmetrical (ie equally strong) on both sides. A unilateral reflex usually indicates a unilateral lesion of the facial nerve. Complete absence of the reflex suggests bilateral facial nerve palsy or CNS involvement. A child with this condition should be evaluated by a pediatric neurologist as soon as possible.

• suckling reflexWhen an object is placed in the child's mouth, it makes a characteristic rhythmic sucking motion. This reflex usually lasts until the age of 3-4 years. If the need to suckle is not satisfied in time, this can later lead to nail biting and finger sucking. To prevent this, long-term, satisfactory breastfeeding is important.

Important

The sucking reflex is absent in unilateral or bilateral facial nerve damage, CNS lesions, severe somatic pathologies, and in extremely preterm infants.

How to use the Romanian Single Leg Deadlift in your workout

As previously mentioned, the single-leg RDL integrates well into your warm-up routine. You can also use it as a core exercise in your strength training.

Let's say you're doing a full-body workout consisting of presses, pull-ups, squats, and joint movements (one exercise for each movement pattern). You can choose the Romanian Single Leg Deadlift as a knee and elbow exercise.

If you want a more intense single-leg RDL, do 5-8 reps at a time. You can also do 12-20 reps, but be careful. A low number of reps is better for learning an exercise because you can finish a set before you get very tired and your technique deteriorates.

As you become more experienced and trained, you can do more repetitions to increase muscular endurance and strengthen your cardiovascular system.

Of course, the single-leg RDL is most commonly used as a performance-enhancing exercise for barbell squats and push-ups, so it works well when you're doing it as a second, third, or fourth leg for moderate sets of medium reps.

You can do the RDL on one leg with a dumbbell or two legs, or with a barbell, but you use it like a dumbbell.

A trapeze bar can also be used with the one-legged RDL. This takes some of the strain off your lower back compared to the barbell, as the weight is held laterally.

Because the weight is closer to your center of gravity, you don't have to lean your torso as far forward as you would with a straight barbell, and you don't experience the same shear forces on your spine. However, the downside is that the posterior chain muscles are not activated to the same extent.

Variations of the Romanian one-legged pull-up

The single leg RDL can be modified or upgraded depending on your goals and fitness level.

If you have trouble balancing, try a fighting stance. In this case, simply keep the foot of the non-working foot on the floor while performing the hip movement. This will give your glutes and hamstrings a great stretch, and you'll get most of the benefits of single-leg training without the fear of falling.

For a smooth transition to performing the movement on one leg, you can hold on to the support bar of a stand or even a foam roller that you hold vertically and balance on one end. To add weight to the movement, you can wrap a rubber band around your hips and attach the other end of the loop to a post or other sturdy object.

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