How to straighten your back: the gym that corrects

Bad posture and advancing age can accentuate the dorsal curve of the back, a condition that can cause pain and hinder digestion and breathing.

The following exercises are useful for straightening and correcting the back. Try the program suggested by Jair Consonni, orthkinetic physiotherapist in Legnano. Do it consistently 3-4 times a week and, within a month, you will notice the first benefits.

Chest Extensions

In quadrupedal mode on a mat, slide your arms forward, keeping your thighs perpendicular and bringing your chest to the ground, until you feel a slight sensation of tension on the back. After 10 ”, return to the starting position and repeat. Do 4 series of 15 repetitions, interspersed with a 1 ‘break.

Lateral raises

Lying on your stomach, spread your arms and keep your palms open, in contact with the ground. The forehead rests on a pillow to ensure proper neck alignment and allow you to breathe. Now, bring your shoulder blades together and lift your arms off the ground; hold for 10 ”, then relax them to the starting position and repeat. Perform 3 sets of 10 repetitions, with 1 ‘stop between sets.

Chest openings

Place a Pilates semi cylinder on the mat or, alternatively, a large rolled sheet. Now, lie down with the area from the sacrum to the head resting on the support. Bend your knees, keep your arms at your sides and then slowly rotate them backwards by bending your elbows, towards the floor. Then, return to the starting position and repeat. Do 4 sets of 15 repetitions divided by 1 ‘of rest.

Rotations of the torso

Sitting in a chair, cross your arms across your chest and slowly rotate your shoulders to the left. Then, she returns to the center and repeat the movement on the opposite side. Keep your back straight during the exercise and be careful not to lean forward. Complete 3 sets of 1 ‘, observing a 60 ”stop between each.

(Drawings by Alessandra Scandella)