Postural muscles and correct posture

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Postural muscles, due to their function, are one of the most important parts of our body. They are responsible for correct, upright posture. So how to take care of them properly?

What are postural muscles?

To be able to take care of our muscles, we need a little theoretical knowledge to understand the importance and role of tonic muscles and, as a result, to choose the right exercises and training plans. Postural muscles, also known as core

muscles, are mainly responsible for maintaining an upright posture by keeping the spine in the correct position. These include:
– deep back muscles,
– quadriceps,
– the lateral neck muscle,
– the pectoralis major muscle,
– scapular levator muscle,
– quadratus lumborum muscle,
– sternocleidomastoid muscle,
– inclined neck muscles,
– biceps brachii muscle,
– iliac crest muscle,
– wide thigh fasciae tightening muscle,
– straight thigh muscle,
– muscles of the ischio-leg group,
– Slender muscle,
– adductor longus muscle
– adductor muscle
– adductor muscle short
– pear-shaped muscle,
– triceps calf muscle.

Red fibres, predominantly forming the core

, enable the muscles they form to work longer and increase their resistance to fatigue. Due to the type of structure, the above list – contrary to popular belief – does not include abdominal muscles, because they are mostly made of white fibres.

Who should train postural muscles?

The answer is clear – everyone. However, there are certain groups for whom it is advisable to train this group of muscles regularly. As the core

is responsible for correct posture, it should be given the greatest attention by people who lead sedentary lifestyles. This is because they are much more prone to spinal injuries and postural defects. When we begin to hunch back, the upper part of the back as a result of their relaxation begins to gradually weaken. Part of it becomes completely rigid, thus losing mobility. As a result of these changes, we can expect injury when we least expect it, especially when reaching or bending. Moreover, we may be exposed to the loss of curvature of the spine, as a result of which we may feel pain and discomfort.

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Published by Take care of your health and avoid diseases Medical Diagnostic Center HAHS Tuesday, March 3, 2020

Exercises to strengthen the core

There are plenty of exercises to take care of our tonic muscles in a simple way. Many of them can be done in our homes. Here are some examples:

Assume a supported kneeling position. Alternate between lifting one straight arm and the opposite leg. Hold this position for 15 seconds. Repeat.

Assume an upright position with your legs slightly apart. Bend forward, trying to touch the floor with your palms.

Do a cat twist. On all fours, place your hands shoulder-width apart and keep your knees and feet hip-width apart. Do not lower or lift your head up. It should form a straight line together with the spine. Then, take a deep breath in through the nose. While exhaling through the mouth, turn the head towards the sternum and lift the back up so that the arc is formed. Move your hips slightly forward and stay in this position for five to ten seconds.

Lie on your stomach and stretch your arms above your head. At the same time, raise both arms and legs. Try to hold this position for about five seconds. Slowly lower both arms and legs.

Lie down on the floor and raise your body, resting on your forearms or hands. Place your elbows under your shoulders and remember not to bend your neck, trying to maintain the natural curves. Pull your navel up to your spine, tighten your glutes and stabilize your hips. Bring your feet together while resting on your toes. Start with five seconds and gradually increase the time.

Regularity is key!

Remember to train regularly. This will help you avoid back defects, especially when you work at a desk. It is equally important to encourage children and teenagers to exercise. After all, they are the most susceptible to numerous spinal defects as the spine is still in its developmental stage. Taking care of the correct posture is an investment in the future.

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