Как ИСПРАВИТЬ ОСАНКУ за 5 минут в ДЕНЬ!

💪 Get the training program — https://vladlitvinenko.com ✅ The program is tailored to your body parameters ✅ Your age, daily activity, and training experience are taken into account ✅ The program gradually becomes more challenging as your fitness level improves ✅ You will learn how to perform each exercise correctly, avoiding mistakes and injuries ✅ If you have any questions during the training, you will always receive answers personally from me. Vlad Litvinenko ● Certified trainer ● Certified participant in Nike and Reebok conventions ● Coach of the Adidas team for the international Adidas Creators Games competition for 3 seasons ● Author of 350+ informational videos and articles about training ● Ectomorph who naturally gained 25 kg of muscle mass (from 59 kg to 84 kg) with 9.2% body fat ● Experience of personal and Over 10 years of group training with clients 🎥 Learn more about the training programs:    • ЛУЧШИЕ ПРОГРАММЫ ТРЕНИРОВОК ДЛЯ СЖИГАНИЯ Ж...   If you have any questions, please message me: 📲 Telegram: t.me/vlad_litvinenko 📲 WhatsApp: wa.me/+79779217743 Hello, friends! How to improve your posture in 5 minutes a day. In this video! Your posture is stressed every day by poor body positioning. And the more time you spend in this position, the more your body adapts and gets used to it. Sedentary work, resting position, driving, and even looking at your phone can all be to blame. Fortunately, you can improve your posture fairly quickly. But to do this, it's important to understand how it's corrected. The curvature itself occurs because muscles lose tone, and due to prolonged sitting, some become shorter and stiffer, while others are constantly stretched, losing the ability to maintain normal posture even when you're no longer sitting. Furthermore, our muscles are a protein structure that couldn't maintain their shape without a sheath called fascia. Fascia can be thought of as a suit that envelops each muscle. And this fascia is very flexible when healthy. This is always the case in young people, and later only in those who are physically active. If you look at the fascial matrix in such people, you'll see that it has a clear, directed network of collagen fibers. It's also more elastic. This is because it's used during running, strength training, or any other activity that involves stretching and contracting muscles under force. And vice versa. If you look at the fascia of a physically inactive person, you'll see that the fiber network becomes multidirectional, and the fascia becomes stiffer. The fibers stick together, forming tissue adhesions. This is precisely what long periods of sitting and a lack of exercise lead to. Therefore, to improve posture, we need to focus on both increasing muscle tone and stretching tight, chronically shortened muscles. At the same time, we improve the elasticity of the fascia, which will give you both correct posture and a healthy sense of flexibility in your body. So, the first exercise. #1 Stand with your back to a wall, so that your buttocks, shoulder blades, and the back of your head are touching it. From this position, begin to stretch the crown of your head upward toward the ceiling. This engages the muscles of the front of your neck and stretches the muscles of the back of your neck. Your goal is to hold the top position for 10 seconds. From here, also smoothly, return to the starting position. Slowly do three repetitions in two sets. THIS is an effective exercise that corrects curvatures and creates proper curves in the cervical spine. #2 For the second exercise, move to the floor. Lying on your stomach, extend your arms straight out in front of you. Now, as you exhale, lift your chest and legs off the floor, tensing your back muscles. Hold for three seconds. Then, lower back down, inhaling. This movement strengthens the muscles along the entire spinal column. It engages the spinal erectors, trapezius, rhomboids, lats, and many smaller muscles that shape your posture. This exercise produces very quick and noticeable results in straightening your posture. Do two sets of 10 repetitions. If you find this exercise difficult to do right away, you can start by lifting only your upper body, sliding your arms along the floor. Then move on to leg lifts and one arm, without lifting your chest. Then, lift your chest, but keep your arms at your sides. Then move on to the full version, but without pausing at the top. And then...