A posture school refers to a course for learning a physiologically healthy posture, development of body awareness, back-friendly handling of everyday situations, strengthening of the postural muscles as well as various movement and stretching exercises. Posture schools or back schools are often offered in physiotherapy practices or fitness studios. Also in companies and at the workplace, more and more people can participate in posture school and back training courses.
Indications
Participation in a posture school is suitable for a wide variety of people and clinical pictures. From precaution, over regeneration after injuries, herniated discs, posture weaknesses, back pain, movement restrictions and much more is represented. Clarify this best with your doctor.
Exercises
The exercises in a back school are diverse and varied. A course often starts with education and exercises suitable for everyday life, such as sitting at a desk or lifting heavy objects. Strengthening and movement tasks do not only relate to the back, but to the body as a whole.
In the following some exercises are presented for a small insight.
1) In order to move the spine smoothly, the four-footed position is taken. The therapist pays attention to correct posture, settings and joint stress.
Now the back is slowly rolled up, vertebra by vertebra, from pelvis to head to a hump, kept short and then unrolled again until it is stretched out downwards. Hold both positions for a few seconds and repeat about 10 times. 2) Another movement exercise, now for rotation, is performed in the supine position.
The feet are raised, the arms are spread out on the floor to the right and left of the body. Now the knees are slowly lowered to one side, led back to the middle and lowered to the other side. As an extension, the legs are raised at right angles and now lowered to the side.
This simultaneously strengthens the oblique holding muscles in the abdomen. 3) From the same position, the feet are on the floor again and the arms are on the right and left side of the body, palms turned towards the ceiling, the whole body stability can now be trained. The back now lies flat on the floor and a static tension is gradually built up.
Start with the feet, the heels press into the floor, the pelvis is tilted backwards, the lumbar spine is pressed firmly onto the floor, the shoulders pull down backwards, the backs of the hands press into the floor and finally the back of the head is pressed straight down without stretching the neck. The whole tension is held for a few seconds, breathing deeply into the abdomen and intensified with each exhalation. The exercise can be done daily at home as self-training. Popular materials to provide variety in posture school are thera bands, bars, balls, pezzi balls, small dumbbells, fascia rolls and much more. More exercises can be found in the articles
- Back school
- Postural deficiency
- Sitting correctly
- Spinal column gymnastics
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