How to sit, stand and walk correctly? Yoga Instructor Tips. How to go to church for a newbie, a woman Tips for proper posture

It seems to be a simple task - everyone knows how to walk from childhood. But here's how right walk so that it is safe for your spine (and the whole body), we will tell in this article.


What to count correct gait?

This is a gait in which the body (spine) is straight, the hips and shoulders are motionless, but the shoulders do not fall down. The head and arms do not dangle (the arms only move slightly in time with the movement). There are also parameters for the correct step.

1. When the first leg moves forward, its toe is extended forward, the weight of the body moves smoothly along the second leg.
2. The heel of the first leg is placed on the ground, the toe is slightly turned outward. However, in general, the feet should be approximately parallel to each other.
3. Body weight is gradually transferred from the second leg to the first.

Some people are used to walking incorrectly. This is not only ugly, but also unsafe for the spine and the whole body. Therefore, in order to learn how to walk correctly, such people need to perform special exercises. They should be done regularly and until the correct gait comes naturally.

Exercise 1. It is aimed at establishing the immobility of the hips while walking. Take the pole and place it behind your hips, and grasp it with your hands to feel the movement of your hips. Walk like this for a few minutes.
Exercise 2. Aimed at developing the right step. You need to draw a straight line or pull the fishing line straight on the floor and, passing along it, make sure that the legs do not arch, but are approximately parallel to the line.
Exercise 3 Lean back against the wall so that the walls touch the heels, shoulders and head. The legs should be straight, the stomach should be taut, and now slowly walk around the room, watching your gait.
Exercise 4 Put a book on your head and try to walk with it so that it does not fall.

In addition, it is recommended to walk backwards, master dance steps, walk on an inclined plane, because this develops orientation in space and coordination of movements. This will result in a lighter normal gait.

But not only habit can influence gait. For example, with flat feet, clubfoot, crooked toes, the gait cannot be correct and beautiful. In addition, all these factors can affect posture. But we will talk about posture, there will also be a separate article about flat feet, but clubfoot, which greatly affects health, should be considered here.

Clubfoot is the inward tilt of the foot when walking. Clubfoot is especially noticeable in high-heeled shoes. Perhaps it is more convenient for a person to walk this way due to the characteristics of the body, but such a gait creates a special tension in the body, and after a few years the legs begin to tire quickly, hurt, and become heavy after walking. There is pain in the lower back, arthrosis of the joints of the legs begins. All this brings a lot of trouble to a person. And the person ceases to actively move (if he ever actively moved at all). It turns out hypodynamia, and new problems arise related to metabolism, the work of the cardiovascular system, etc.

You can correct this state of affairs with heels on the sole of the shoe, which will not allow the leg to hold crookedly. However, this is only suitable for a small clubfoot. For a large one, and even coupled with flat feet and similar ailments, you will have to order arch supports - devices that will correct your foot and even the length of your legs (if necessary).

Only basic information about gait is given here. If you want to improve your gait even more, to give it more grace, then it is recommended to refer to specialized literature. But for the selection of arch supports or orthopedic shoes, you should consult a doctor.

This type of activity, like walking, is the result of the work of various muscle groups. Their activation helps to maintain the tone of the whole body. While walking, not only muscles and limbs are involved, but also neurophysiological and biomechanical processes are activated, which have a positive complex effect on the body.

The movement of the legs during walking is carried out in the vertical, transverse, longitudinal planes. With an increase in the pace, the amplitude of vertical movements, the activity of the ligamentous-muscular apparatus, and the intensity of energy consumption increase.

Engaging the leg muscles leads to increased blood flow. This contributes to a more intensive oxygen enrichment. internal organs and acceleration of metabolic processes occurring in the body.

Taking regular walks in the fresh air promotes health by providing the following positive effects:

• strengthens the cardiovascular, muscular, respiratory systems;
• promotes the removal of toxins;
• eliminates body fat: at an average speed of 1.5 km, up to 100 kcal is burned in a quarter of an hour;
• is the prevention of hypokinesia (physical inactivity), somatic diseases, varicose veins, diseases of the musculoskeletal locomotive apparatus;
• relieves sleep problems;
• has a beneficial effect on the psyche;
• increases immunity and stamina.

The benefits of hiking for men is to remove stagnant processes in the pelvis. This greatly reduces the risk of developing prostatitis and other ailments.

Walking or running - which is better?

Both walking and running have almost the same effect. In both types of vigorous activity, similar muscles and sections of the musculoskeletal system are involved. The difference is that running requires a greater degree of fitness and endurance.

You should start running only after strengthening the body by hiking on a regular basis. Running is recommended for people who are not overweight. Otherwise, high loads can harm the heart and joints.

Walking does not require good physical fitness. An intensive hour-long walk, according to doctors, can not only replace a half-hour run, but is also more beneficial for health.

What are the contraindications and indications for walking?

Hiking, with the goal of improving health, is suitable for both men and women, regardless of age. The pace and duration, route and time are selected individually. The benchmark is your own well-being. Walking, despite its versatility, has a number of indications and contraindications.

• reduced immunity;
• depressed - lethargic state;
• loss of strength;
• a general feeling of weakness.

Walking is contraindicated for people suffering from:

• arterial high pressure;
• chronic kidney disease;
• diabetes
• arrhythmia and cardiovascular disorders;
• glaucoma;
• violation of the retina, when there is a threat of its detachment;
• colds and other acute diseases.

Walking is not allowed after a heart attack or stroke.

Three Principles of Walking

The usefulness of hiking lies in the observance of three clear principles:

1. Moderation

The choice of the degree of intensity and duration of walks should be based on the state of health and the state of the body. No sudden surges.

1. gradualism

The duration and pace of walking should increase without any sudden jumps and transitions.

1. Regularity

You need to take walks every day. If there is no opportunity for daily walking, it is acceptable to walk for at least 30 minutes three to four times a week.

What is the best time to walk?

The daily walk should include the way to and from work. If you walk far to work, you need to accustom yourself to walk several stops. Morning walks invigorate, and evening walks contribute to a good and sound sleep.

On hot days, it is better to walk in the morning or in the evening. Frosty weather in winter time year, with the exception of extremely low temperatures, stimulates to build up a fast pace and a good load on the body.

How and how much should you walk?

Depends on the individual physical characteristics of the organism. Good exercise for an untrained person allows you to get low-intensity walking, at a pace of 4 km per hour, the pulse at which reaches 80 beats per minute.

The duration of the walk at first should be from 20 minutes. In the future, the walking time is increased to 30-40 minutes. Depending on individual characteristics, this can take from several weeks to months.

The duration of walks in order to achieve a healing effect should be at least 35 minutes, provided that the step speed is 7 km / h, and the pulse rate is 65-80 beats per minute. Accelerated wellness walking has a beneficial effect on health, which manifests itself:

• reducing the risk of developing heart and vascular diseases;
• weight loss;
• normalization of blood pressure;
• improvement of physical endurance;
• increasing the aerobic capacity of the body.

The duration of the “training” in accelerated walking ranges from several months to a year, until walking a distance of 6-10 km stops tiring. When the goal is achieved, the physical form is supported by various loads, without stopping regular walks at an accelerated pace.

Walking in one place

It exerts a load on all the main systems of the body, strengthens and increases its endurance. The difference from normal walking is that there is no progress, and the efficiency remains the same.

Stair walking

Effectively corrects well-being. You should start climbing the stairs by refusing to use the elevator. If the physical condition allows, you can not be limited to raising to the desired floor, but to reach the last one. When vertical movements cease to bring pain in the calf muscles, shortness of breath and palpitations pass, the climbs become more difficult, first standing on toes, stepping on each step, and then stepping over one.

Climbing stairs develops and strengthens leg muscles, stabilizes blood pressure, and burns several times more calories than running. You can achieve a positive effect when climbing stairs when the duration of walking is at least 20-35 minutes. The time to reach this duration is individual for everyone.

The usefulness of walking on a horizontal and vertical plane for the human body is multifaceted. You can start walking at any time. The main thing is to refuse to use the elevator and transport, getting to work and home, if the distance allows it, on foot.

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Only those people who do everything right in order to save energy and not make unnecessary gestures achieve success. The state of health and the quality of life position depend on the correct posture. Watch people in transport, in the park, on a walk - as soon as a free place is vacated, there are immediately those who want to take a sitting position so as not to get tired.

In order not to get tired while sitting or walking, you should perform the correct movements and keep your back straight, distribute weight. You learned to walk as a child, but not everyone knows how to do it correctly. It is very important to know how to sit properly, or walk and stand.

We diagnose our ability to walk, stand or sit

To determine what to learn while sitting or walking, observe yourself and write down your observations. Put a chair in front of a mirror and read a book, then take a break from reading and look at yourself in the mirror, it will immediately become clear how to sit correctly and what you are doing wrong.

Remember that health problems begin primarily from the wrong lifestyle and bad habits. And incorrect posture and the inability to walk and sit are precisely the pests of your health.

How to sit correctly so that your back does not hurt

How to sit correctly so that your back and head do not hurt, consider Figure 1. Sitting too straight, pushing your chest forward and keeping your arms and head straight is just as harmful as slouching and crossing your legs. Figure 1 shows three poses: a, b, c.

Pose B is considered optimal and correct, because it is golden mean between postures A and B. Posture C shows how to sit correctly. The back should be straight, without tension, the legs should lie completely flat on the floor, pressing the feet to the floor completely, the head and neck should be straight. Shoulders turned back, maximally lowered.

While reading and working at a computer monitor, do not bend your head or slouch, keep your legs straight, hands are on both sides of the keyboard. The gaze should be straight, to do this, aim the monitor appropriately at eye level. If you have to print and read for a long time, then the monitor should be directed so that the head does not carry the weight up or down.

The head should remain straight, and only the eyes can move, moving from the keyboard to the monitor. You can not sit with your legs crossed - this position negatively affects blood circulation and blood vessels. People who like to sit with their legs crossed develop thrombosis and increase the chances of a heart attack.

How to walk and stand

Walking and standing in such a way that you do not constantly think about the desire to sit down can be based on recommendations on how to sit correctly. In the ability to walk and stand, the basis is the correct distribution of body weight on the legs. Not on one leg, or on heels with socks. Find your balance so that you are comfortable both standing and walking. Put your feet shoulder-width apart, if they are wider, your legs will get tired, if already, your back will hurt.

Distribute the weight between three reference points: thumb, little finger, heel. Keep your feet parallel. The chest is located above the pelvis, the head is straight, the shoulders are not clamped. Look straight ahead, not down. Proper walking is the same skill that is necessary as proper sitting. By developing the habit of correct posture, not only when sitting, but also when walking, the load will not be so great, and the painful sensations will gradually pass, leaving only a beautiful and graceful gait.

Walking correctly should be soft and smooth, take medium-sized steps, while starting from the heel and slowly rolling onto the toe. The leg that takes a step remains bent, the leg that you rest on should be straight.

The key to the ability to sit or walk, stand correctly lies in self-control and habit. Rebuild your skills slowly so that the body does not receive a heavy load. Correct yourself slowly.

If you think that correct posture matters only for your health, then this is not true.

No, of course, posture has a huge impact on the functioning of all our internal organs and can sometimes even cause serious health problems. But, besides this, it is a reflection of your psychological state, the degree of self-confidence and attitude to the world. Your body language can tell others about you even more than the most lengthy speeches, and more than the most expensive clothes. But, unlike a suit, posture does not cost you money and only requires your effort and practice. In this article, we will learn simple techniques for developing a posture that will become your real decoration.

Learning to sit correctly

The realities of our life have developed in such a way that we sit most of the day. And the wrong position of the body at the same time can become the main source of health disorders, fatigue and even bad mood. Today, the ability to sit correctly is the most important issue of survival.

• Push your hips back so that your lower back is supported by the back of the chair.
• Roll your shoulders back and down, and keep your chest expanded. Don't slouch.
• If you are working behind a monitor, then position it so that you can watch without changing the natural position of the neck.
• Position the keyboard so that your forearms and elbows are resting on the desk or resting on the arms of your chair.
• To avoid knee problems, position your legs at a 90-degree angle so that your feet are flat on the ground.
• Regardless of the correctness of your posture, please note that human body not designed for prolonged sitting. So take breaks every 20-30 minutes. It is enough just to get up and take a walk for a couple of minutes.

Learning to stand properly

Look at the people around you. Have you noticed that most of them, even very young ones, try to sit up at the first opportunity? In transport, in line, at a party, their eyes instinctively look for a suitable horizontal surface, and their legs themselves carry them there. That's right, these people just forgot how to stand properly!

• Stand straight, feet shoulder width apart. Now move the lower part of the body slightly forward to feel the heaviness of the body on the toes. Then compensate by moving your upper body back so that you feel the heaviness in your heels. Find such a balance that the weight of the body is evenly distributed. Thus, your pelvis should be slightly forward and your shoulders back. It is in this position that the weight of the body is optimally supported by the spine.
• Pay attention to keeping your shoulders back and your chest up. Don't put your head down.
• Don't keep your hands in your pockets - it makes you slouch.

Learning to walk correctly

In the previous paragraph, I wrote that we have forgotten how to stand. This applies even more to walking. A person walking when it is possible to pass is perceived as a freak. A person who has covered ten or fifteen kilometers on foot is perceived as a champion. Meanwhile, the ability to walk begins precisely with the correct movements of the body. And they are not that difficult, believe me.

• Get into a proper standing position using the tips above.
• Take a step with your foot, gently placing it on the heel and rolling onto the toe.
• Repeat this movement ten thousand times throughout the day.
• If you want to move to a faster pace, then bend your elbows and make auxiliary movements with them. Yes, it may look unusual, but it will help you then smoothly transition to running.

All of these tips are extremely easy to do...once or twice. The problem is to do it all the time. To do this, we need to consciously and purposefully pay attention to how we sit, stand and walk. Correct and straighten yourself. Do not ride where you can walk, do not sit down where you can stand, and do not blur where you just need to sit down.

If you do this regularly, you will see that after a couple of weeks it will become natural for you. In a month you will do it without even thinking. The world will see you differently and will be surprised at this transformation.