Hunchback is the most common bad posture among modern people. It will not only affect the temperament, but also cause health problems. Chest hunchback is mainly caused by bad living habits, and the best way to improve it is to slowly correct bad standing and sitting postures, supplemented by improved training to see the effect.
Round shoulder hunchback: Round shoulder refers to the internal rotation of the shoulders, including the chest, and the back is curved; hunchback means that the curvature of the thoracic vertebrae increases and protrudes backward. If you maintain the posture of lowering your head, probing your head, or holding your chest for a long time, abnormal postures including rounded shoulders and hunched back will gradually form. is an auxiliary exercise method to improve the hunchback. It mainly exercises and relaxes the neck, shoulders, chest, back muscles group, which means to make the muscles on the front side of the trunk more relaxed and the muscles on the back side of the trunk stronger.
[ recommended exercises ]
1. Yoga
There is no doubt that yoga is the first choice for improving various bad postures, and it is of great help in improving hunchback. You can choose to practice yoga poses that target the shoulders, chest, back and other parts, such as peak pose, lunge and back spread pose, cat stretch pose, looking up on bricks, cow face pose, etc. are basically beginners and can be done, and It can improve shoulder and back pain.
Cow Face Pose - Picture Source Network
2. Stretching Actions
These shoulder and back stretching actions can be done at any time and can be used as a warm-up to improve training.
1. Towel shoulder and neck stretch: Hold the towel/mineral water bottle behind you with both hands, stretch the front of the body, and stretch the chest and shoulders as much as possible according to the flexibility of the body;
2. Wide shoulder pinch: Clamp the elbows and maintain the spine Stable, with your elbows on both sides of the body, a bit like a chest expansion movement, feel the tightening of the shoulder blade muscles;
3. Pull down the back: Raise your hands, make fists at your side. Bend your elbows and sink them, contract hard, feel the clamping of latissimus dorsi , and reach the limit of the body's close position.
Towel shoulder and neck stretching - Picture source network
3. Swimming
Swimming can exercise the lower back muscles well, effectively prevent kyphosis, and is very helpful for body exercise and fat loss. , is conditionally recommended as the first choice.
4. Pull-ups
Pull-ups mainly correct the hunchback by exercising the strength of the back muscles. Because when doing pull-ups, the shoulders are in an externally rotated position, which can slightly improve the internal rotation of the shoulder joint. When exercising with pull-ups, it is best to master the standard movements, otherwise you may also injure other parts.
The most important thing is to consciously correct your bad posture:
1. When working, studying, or playing with mobile phones, do not bow your head and lean forward excessively, and try to keep the mobile phone/computer screen at the same level as your eyes.
2. Try not to carry a bag that is too heavy on one shoulder.
3. When sitting, avoid slouching, arching your back and other lazy postures. When resting, you can stand against the wall, open your shoulders back, and straighten your back naturally to touch the wall. Persistence is victory.
4. Do more shoulder and back activities in your free time, and always remember to hold your chest up and your head up.
