4 methods to correct hunchback

4 methods to correct hunchback. Hunchback is a very common situation for us now, because people nowadays walk like People lower their heads while playing with their mobile phones, so in the age of technology, it is easy to become hunchbacked. Here are four ways to correct hunchback. 4 methods to correct hunchback 1

How to correct hunchback

Hunchback is also called thoracic kyphosis, which is when the spine bulges backward, causing the back to bulge, which can cause the trunk to tilt forward. . It is a common spinal deformity. Generally speaking, the normal thoracic kyphosis angle is between 20 and 45 degrees. If the thoracic spine kyphosis angle is greater than 50 degrees under X-ray, it can be diagnosed as kyphosis. This deformity can be congenital or acquired, such as trauma, tuberculosis, neuromuscular abnormalities, Scheuermann's disease, metabolic diseases (such as osteoporosis) or poor posture: due to long periods of standing and sitting, the force of gravity increases. Bone deformities caused by. Small thoracic kyphosis can be relieved with conservative treatment or to prevent the kyphosis from worsening. In severe cases, it is recommended to go to the hospital for surgical treatment.

1. Stand with your hands behind your back and hold your chest high

Stand with your legs open, clasp the ten fingers behind your hands behind your body, then lock your shoulders and sacroiliac bones, raise your arms back to the highest level, and straighten them Lift your chest and waist, and then restore it. 2 beats and 1 move, do 16 times.

2. Chest expansion

Stand with your legs open, raise your arms flat in front of you, then open your arms sideways to expand your chest, and then return to the original position. Repeat this practice 16 to 20 times. It is required to expand the chest backward quickly and with a certain degree of strength. When expanding the chest, raise the head, lift the chest, and tighten the abdomen.

3. Lying prone

Lie prone on the ground, straighten your knees, stretch your toes, raise your arms in front of you, lift your arms and legs from both sides at the same time, tighten your back muscles, and then Restore and do 8 to 12 times. When getting up, you are asked to clench your legs and raise your head and chest. Healthy Eating Network

4. Lie on your back and arch your back

Lie on your back, stretch your arms straight to the side of your body, lift your back off the ground, push your chest upwards, hold for 2 seconds, and then return to the original position. , do 8~10 times. When you are asked to raise your chest, your back should be at its highest point off the ground and your neck should not be relaxed.

5. Crawling

Crawling movement, with hands and toes on the ground, crawling on the ground like a baby. The distance is from short to long, and the speed is from slow to fast. It can be climbed in a straight line or in a circle. To prevent the handles from being worn out, wear gloves and climb twice a day for 10 to 15 minutes each time.

4 ways to correct your hunchback

1. Stand tall: Lie on the ground with your legs straight and close together, your belly close to the ground and your hands supporting your upper body, and then start to take a deep breath while looking at your eyes Look straight ahead. Hold for half a minute, rest for half a minute before continuing, until you have done ten times.

2. Chest expansion exercise: Bend both elbows and raise the arms to the level of the shoulders. Slowly pull the elbows back to bring the shoulder blades together as much as possible, so that the pectoralis major muscles can be stretched, thereby correcting the hunchback problem. Just repeat this action 30 times at a time.

3. Support the wall and straighten your waist: Stand about 30cm away from the wall, support the wall with both hands and lean as close to the wall as possible, then take a deep breath. Hold this action for 30 seconds each time, rest for a while and continue until you complete 20 reps.

4. Forward bending exercise: This is a preparatory exercise often done before physical education class, and everyone should be familiar with it. Spread your legs shoulder-width apart, do not bend your knees, touch your toes with your fingertips, maintain the posture for 3 to 5 seconds, and repeat 10 times.

Correcting hunchback is a step-by-step process, and persistence is important. I wish you a smooth back soon. 4 ways to correct hunchback 2

Yoga can easily correct hunchback

1. Backhand baby pose

Back-building yoga movements: Sit on your knees with your back straight , put your hands on your sides and look forward. Inhale, interlock the fingers of both hands and place them behind your hips. Exhale, bend your body forward, and press your abdomen against your thighs until your forehead rests on the ground. Keep breathing naturally and maintain the posture for about 15 seconds. After completing, return to step 1 to rest and repeat 2 to 3 times.

Warm reminder: When doing this yoga pose, pay attention to keeping your elbows straight, your shoulder blades adducted, and focus on your upper back. It can exercise the upper back trapezius muscles and strengthen the weak back muscles. Stretch the chest and shoulders to increase lung capacity.

2. Hand-raising pose

Back-building yoga movements: Stand with your feet together, or half a foot-width apart, cross your hands in front of your body, and relax your whole body. Inhale for 3 seconds and raise your arms overhead, keeping your hands crossed. Tilt your head back slightly, look up at your hands, and pause for 6 seconds. There is no requirement to hold your breath. Spread your arms at shoulder height and pause for 6 seconds. Inhale for 3 seconds, return to the cross-over-head position with your hands, and pause for 3 seconds. Exhale for 3 seconds, lower your arms and return to the starting position. Repeat 5 times.

Warm reminder: This action can eliminate stiffness in the shoulders and upper back.

3. Iceberg Pose

Back-building yoga movements: Keep your upper body straight and sit cross-legged. Inhale for 3 seconds, and at the same time extend your arms to the left and right, palms upward, and lift them from the sides to the top of your head.

Exhale for 3 seconds, rotate your upper body 90 degrees to the right and hold your breath for 6 seconds. Then inhale for 3 seconds and turn your upper body back to its original position. Exhale for 2 seconds, palms down, and arms from the top of the head to the sides of the body.

Warm reminder: This action can stretch the entire spine and relax the back muscles. But people with serious heart problems cannot do this move.

4. Locust Pose

Back-building yoga movements: Lie prone on the ground, palms down, face down, hands on both sides of the body, feet together and stretched backwards. Exhale, slowly lift your head, chest, hands and feet upward at the same time, and stretch your limbs as much as possible. Keep breathing naturally and maintain the posture for about 15 seconds. After completing, return to step 1 to rest and repeat 2 to 3 times.

Warm reminder: It can exercise the erector spinae muscles on the back and strengthen the weak back muscles. Stretch the chest and thighs to correct cold back. Use the muscles of the lower back to lift the limbs and upper body as high as possible, with only the pelvis and abdomen supporting the body.

5. Angle Pose

Back-building yoga movements: Sit on the ground and straighten your legs forward. Bend your knees and bring your feet close to your torso, with your heels and soles touching. Grasp your toes with both hands and bring your heels close to your perineum. Place the outside of your feet on the ground. Spread your thighs apart and lower your knees until your knees touch the floor. Hold your toes firmly with your fingers, keep your spine straight, and look forward or inward at the tip of your nose. Try to maintain this position as much as possible. Press down with your elbows against your thighs. Exhale, bend forward, and place your head, nose, and chin on the ground in turn. Maintain this position and breathe normally.

Warm reminder: Inhale, even the back, exhale, bend forward.