10 World War II Army Exercises for Correct Posture

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

After reading this article, the phrase "military bearing" will take on a completely different meaning.

Despite the fact that these exercises are taken from a military brochure during the Second World War, they have not lost their relevance today. They do not require any additional sports equipment, and some options are ideal for charging in the home and office. Since the text was written almost a century ago, we have tried to maintain the style of presentation.

What is correct posture

The first step to correct posture is to understand what this concept really means, since not all people have the right idea about it. For example, some people, trying to achieve it, arch their lower back, bulge their chest and pull their shoulders back too much. However, correct posture actually looks different.

The head is kept straight, the chest is stretched out without strong tension, the abdomen is flat, the shoulders are laid back and relaxed, a slight deflection will remain in the lower back, the knees are straightened, but not tense.

Why do you need correct posture?

• A person with correct posture looks good. He attracts attention and instills confidence with his appearance.
• A person with correct posture feels better not only physically, but also mentally. Correct posture is associated with something positive and strong-willed.
• Correct posture allows all body systems to function most efficiently, ensuring the normal functioning of internal organs. It also relieves additional stress on bones, muscles, ligaments and tendons.

This image very clearly demonstrates how people with correct posture look from the side in comparison with others.

How to correct your posture

Many feel physically much more comfortable with poor posture. And in order to correct it, it is necessary to perform special exercises for certain muscle groups. The military bearing for a soldier should be practiced until it no longer requires special attention and becomes a habit. The exercises below will help develop these muscles and get you into the correct posture.

How to do it right

In fact, there is no general concept of “perfect posture” that could be applied to everyone. Each person is individual, and everything will depend on the structure of his bone and physique. Therefore, standard exercises need to be adjusted in accordance with the characteristics of your body.

Basic training principles:

• Explain the characteristics of correct posture.
• Make you feel what the correct posture is.
• Exercise until your previous state feels less comfortable than the new one.
• Motivate people to make correct posture a good habit.

What exercises to do

Exercise 1

Make up and forward movements with your hands, while lifting onto your toes with a wave. Then slowly lower your arms down along your body, squeezing your shoulder blades tightly. The legs are firmly on the floor, the chin is pulled in. Avoid arching in the lower back during the exercise.

Exercise 2

Lean forward about 60 ° with your arms hanging freely. Perform vigorous arm swings to the sides and upward, pulling your chin in strongly and flattening your upper back. Hold in the "hands up" position for a few seconds and return to the starting position.

Exercise # 3

Stand up straight. The fingertips touch the shoulders, the arms are bent in front of the chest, and the elbows point down. Move your shoulders to the sides and back, firmly squeezing your sides with your elbows. Hold this position for a few seconds, trying to move your arms as far back as possible. At the same time, stretch the top of your head up. Return to starting position.

Exercise 4

Get on your knees, bend forward a little, clasp your hands in the lock and put them on the back of your head. Then, keeping a slight tilt, straighten your back, while directing the crown upward, pulling in your chin, trying to spread your elbows and take your head back as far as possible. Hold this position for a few seconds and return to the starting position.

Exercise # 5

Sit on the floor. The legs are pulled up to the chest and bent at the knees, the arms are extended forward, the body is slightly inclined towards the knees. Keeping a slight forward bend, raise your outstretched arms up, trying to take them as far behind your back as possible, your chin pulled in. Hold in this position for a few seconds and return to the starting position.

Exercise # 6

Lie on your stomach. The arms are bent at the elbows, the fingers touch the shoulders. Spread your arms out to the sides, continuing to press your elbows to your sides. Raise your head about 15 cm from the floor and at the same time stretch your chin forward. Hold this position for a few seconds, trying to bring the shoulder blades as much as possible, and return to the starting position.

Exercise 7

Tilt the body forward about 45 °. Bend your arms and spread your elbows to the sides so that your shoulders are parallel to the floor. The palms are facing down and pressed against the shoulders. Spread your arms out to the sides and pull them back, pulling your head in. Hold this position for a few seconds and return to the starting position.

Exercise 8

Stand up straight, then lean forward a little. The arms are bent at the elbows and spread apart, the tips of the fingers touch the shoulders. Perform circular movements with them: the head is retracted, the arms tend backward. After completing a sufficient number of circular movements, return to the starting position.

Exercise 9

Stand straight, lean forward slightly and spread your arms to the sides so that they are parallel to the floor, palms facing up. Begin to slowly perform circular movements with straightened arms up and back. The head is retracted.

Exercise # 10

Stand up straight, put your hands up. Begin to gradually move them back until your fists are behind your shoulders. Then perform a pull-up motion with your hands, flexing them tightly and lowering them in front of your chest. Return to starting position.