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How to correct round shoulder humpback?
Lazy posture is the main reason for round shoulders. When you are lazy for a long time, you may also strain the muscles between your shoulder blades, which may lead to upper back pain. When you are lazy, the natural forward curve of your neck is often exaggerated. This may cause neck pain. Therefore, whether sitting or standing, try not to slack off.

The round shoulder will compress the diaphragm, causing shallow breathing. With the right posture, you don't have to worry about improper breathing. Good posture can ensure adequate oxygen intake. Adequate oxygen helps to relax and soothe muscles and prevent pressure accumulation around muscles, especially muscles. Tight muscles can cause back and neck pain.

What causes humpback to have round shoulders?

Round shoulders are an abnormal posture. There are many factors leading to the development of round shoulders. In most cases, they are caused by overstretching the upper back and neck muscles for too long.

Many people find themselves working at their keyboards or desks for hours all day. Over time, this will have a great influence on your posture. Long-term laziness, especially formed habits, is the main reason for round shoulders. Humpback or round shoulder appears because our upper back and shoulder muscles usually don't have enough muscle endurance to resist gravity. When your shoulders are lazy, your joints rotate inward and your head pushes forward. All joints and muscles exercise for a long time will promote the development of round shoulders. When our shoulders roll forward (that is, hunchback), our front muscles (pectoralis major and pectoralis minor) become tight because they are always shortened, while our rear shoulder muscles (trapezius, rhomboid and rotator cuff muscles) are lengthened and weakened.

This shoulder "abnormality" usually occurs when you are in adolescence or early adulthood. Both men and women are susceptible to this posture defect.

Some common reasons for round shoulders are:

Sitting in front of a computer or laptop for a long time, with hands on the table, may form a hunchback with round shoulders for a period of time.

Lying down with Ge You will lead to abnormal shoulders and hunchback with round shoulders.

When you try to exercise your chest muscles and biceps, you may form a round shoulder.

If you have been injured in the shoulder in the past, it may lead to deformity in the future.

Uncomfortable or poorly designed car seats can easily lead to hunchback and round shoulders of drivers.

Breastfeeding mothers are also prone to round shoulders.

Cyclists who are forced to stay in bed for a long time may have round shoulders in the future.

Puberty development is an embarrassing stage. So girls often form an awkward posture. Some girls will try to fight it with a chest posture, and the round shoulders will develop.

Other causes of round shoulder hunchback

Guess what? Your posture will also be strongly influenced by other factors, such as:

1 self-confidence: people who are not confident tend to use body language with round shoulders and hunchbacks. If you think this is the main reason for your poor posture, please consider solving this problem.

2 Intestinal problems:? What happens when you have a stomachache? A crouching/hunched posture. Consider solving any problems related to digestion, bloating, spasm, etc. To help you improve your back posture.

3 Abdominal training: What? Exercising abdominal muscles can actually lead to hunchback with round shoulders? Excessive abdominal muscle training will shorten the abdominal muscles, thus pulling the upper back back to the lazy circular posture.

Sleep on your side: especially when you sleep in a fetal position. Pay attention to your sleeping style!

What happened to the muscle level?

Tight muscles:

The tight muscles in the front of your chest pull your posture to a round upper back position.

Pectoralis major/pectoralis minor

Central part

Anterior intercostal space

Weak muscles:

The muscles behind the chest are weak and cannot correct the hunchback posture.

Erector spinae chest group

We will solve the muscles through the following exercises.

How to self-test round shoulder humpback?

This is a quick way to determine whether you have a hunchback posture with round shoulders.

Wall test:

Description:

Stand with your back against the wall.

It is designed to make your whole spine lean against the wall.

Keep the heel about 30 cm away from the wall.

Can you do it?

If you can't stick your whole back to the wall, and most of your upper spine is far away from the wall, you may have a hunchback posture and round shoulders.

Note: Make sure not to bend the lower back excessively so that the upper back touches the wall.

How to repair your hunchback posture with round shoulders?

Solution 1: Sit in front of the computer and keep the correct posture.

Sit at the computer desk and keep the correct posture (shoulder blades, back, chest out). The longer you keep this posture, the faster your body will adapt to the correct posture.

Also try to avoid excessive use of laptops. A laptop will naturally put your body in a round shoulder position because the computer screen on your knee is too low. Instead, try to put your laptop on a box or a pile of books so that the top edge of the monitor is under your eyes. This will help you maintain a natural and upright shoulder position, because you no longer need to bend down and look down at the monitor.

Solution 2: Relax the foam shaft.

Roll the thoracic vertebra with foam shaft to improve the chest expansion range. The release of myofascia (foam axis rolling) will help you recover the full extension in the thoracic spine, which may be caused by the weakness of the upper back muscles and the continuous pull-down of the front and shoulder muscles of the pectoral muscles.

Training methods:

Lie on your back on the foam roller under your shoulder blades. Now slowly lift your hips and focus on the foam shaft and your feet. Now slowly start scrolling forward and backward. This is an effective movement to eliminate the round shoulder.

Solution 3: Static Stretching

Static stretching of pectoralis major and pectoralis minor to release the tension of pectoralis major. Stretch for about 30 seconds each time and repeat it two or three times before resistance training or aerobic training. This will help to eliminate some tension in the front shoulder muscles, which will make it easier for you to maintain correct posture alignment.

1. Stretch your chest and shoulders forward.

This is an effective stretching, which can improve your posture, release the tension in your upper back and improve your round shoulders. Just find a doorway at home or in the office. Put your hands on both sides of the door with your palms slightly above your shoulders.

Next, keep your feet still, hold your hands steady and pull your chest forward. Keep your back straight when you lean forward. You will feel good stretching around the shoulder blades in your chest and back.

2. Wall stretching

Description:

Put your hand on the wall in front of you.

Focus on your hands.

Don't bend over too much.

To help solve this problem, please try to keep your ribs adducted.

Hold for 30 seconds.

Repeat 3? Time.

Solution 4: Upper back chain muscle exercise

Through various exercises of the upper back chain muscles, the muscle strength and endurance of the back shoulder muscles are increased. By strengthening these muscles and keeping the shoulders aligned correctly, the correct posture will become more natural. When our back shoulder muscles lack strength, it is almost impossible to win the struggle against gravity when bending down and tapping the computer keyboard.

1. Superman style

Description:

Get on the ground and straighten your arms forward. ? (as shown above)

Lift your chest slightly off the ground.

Make sure your waist muscles stay relaxed.

You should feel the muscle tension between the shoulder blades.

Hold 10-20 seconds.

Repeat 10 times.

2. Kneeling postures I and W

Description:

Kneeling posture, supporting a small stool under the abdomen.

Chest out parallel to the ground.

Move the mechanical arm from the initial position of "W" to the extended final position.

Make sure your waist muscles stay relaxed.

You should feel the muscle tension between the shoulder blades.

Hold 10 second.

Repeat 10 times.

Advanced: To increase the difficulty of this exercise, you can hold a small dumbbell in your hand.

Correction of round shoulder hunchback in daily life

Try to avoid sitting in front of the computer for a long time.

When exercising, don't just focus on the biceps and pectoral muscles, because this often weakens the upper back muscles.

In addition to shoulder training, we should also pay attention to strengthening back muscles. If you want to increase your chest muscles and biceps brachii, this should be your focus.

Girls with round shoulders and hunchbacks should avoid squatting forward for a long time. If you are studying at your desk, try sitting directly or walking often. Regular stretching can ensure that the back and shoulders are straighter.

The most important thing

Remember that.

Your posture all day will determine your posture.

You can't do these exercises, then keep a lazy posture in front of the computer 10 hour, and expect your posture to magically repair itself.

Sum it up? -Don't expose yourself to anything that can easily lead to your hunchback posture!

I hope this article can help you repair the hunchback posture with round shoulders!

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