Posture and training

Posture and training

This article contains information about why posture is so important and how it can affect your future development if my advice is neglected.

Very often I had to see how training was conducted in many halls for newly arrived beginner athletes. And the most “funny” thing that I noticed is that almost none of the coaches takes into account the ward’s posture, on the basis of which the future training program should be built.


Why is posture so important? Before you train, you need to conduct at least a couple of tests to calculate the muscle imbalances that even the most healthy athletes have. The first test in my selection is a test to check the balance of the abs muscles and the long extensor of the spine (lower back).

The human spine has 2 kyphosis (backward bending of the spine) — thoracic and coccygeal, and 2 lordosis (forward bending of the spine) — cervical and lumbar. Each person has a tendency to increased lordosis of the lower back or insufficient. The cause of these pathologies can be either features of work or study or overweight. The pose in which we sleep also affects this.

Test 1

Take a vertical position, touching the pelvis, shoulder blades and head of the wall, legs should be located 15-20 cm from the wall. In this position, your palm should pass between your back and the wall.

If the palm passes freely and there is still room, then you have reinforced lordosis. With increased lordosis, lower back pain or simply discomfort is often noticed. The cause of the pain is the overstressed muscles of the long extensor spine. The muscle group is an antagonist (press), at the same time weakened compared to the lower back.

If the palm is stuck, then you have insufficient lumbar lordosis. This means that the muscles of the lower back are weakened, and the muscles of the press are vice versa. Often with this pathology, squatting as an exercise is impossible, since a person will not be able to crouch with a straight back and round it, and the spine, and not the back muscles, will take the burden from the projectile. With this deficiency, there are also cases of back pain, but not because of hypertonicity, but hypotonicity (weakened muscles).

Test 2

Stand straight, keep your lower back straight, and make the maximum tilt with a flat back and straight legs. If you managed to lean parallel to the floor or lower, then if you had a norm in the previous test, there are no deviations. If you had reinforced lordosis — the biceps of the thigh are weakened, and the quadriceps on the contrary is overstressed. If you were unable to tilt even to the parallel with a straight back — you comprare drostanolone propionate have short (overstressed) hip biceps and weakened quadriceps. With the above-mentioned imbalances, the risk of injuring the knee joint increases, since the influx of nutrients into the joint is impaired.

Posture and training

Test 3

Put the dumbbell on the floor, opposite it, become one leg, tear off the second from the ground and perform 1 squat with the touch of the dumbbell with your hand. Change leg and repeat. If during an exercise the knee rushes inward, your muscles of the inner thigh are overstrained, and the muscles that divert the thigh (small and medium gluteal) are weakened. As practice shows, there are very few people with overstretched muscles that divert the thigh.

Test 4.

Take both hands on the ruler. If there are no rulers, the pens can perform the same function. Stand evenly, relax, stand in a familiar and comfortable position for you. Now pay attention to the pens / rulers. If the turn of the rulers / handles inward is approximately 5 *, then you have a stoop. This means that the pectoral muscles are overstrained, and the muscles of the upper back (trapezoid, rhomboid, latitudinal, large round, cuffs of rotators of the shoulder joint) are weakened. If one ruler is rotated more than the other, you have scoliosis.

Scoliosis is a curvature of the spine in the frontal plane due to which one shoulder is higher than the other. The most common causes of scoliosis are either work, study (for example, a programmer puts one hand on a mouse, while slightly raising the opposite shoulder) or previous injuries. Also, the cause may be incorrect posture habits in everyday life (for example, a girl wears a handbag only on her right shoulder, and instinctively picks it up to hold it, earning itself scoliosis). With scoliosis, the broadest muscles of the raised side will be weakened, and the top of the trapezius — overstressed. On the lowered shoulder, the opposite is true.

To prevent and correct scoliosis, you can use certain complexes that will strengthen your weakened muscles. Usually use them as a workout.