How to correct girls' humpback?
1, "high collar" Bye.
Stand about a step away from the wall, feet shoulder width apart. Back against the wall, knees slightly bent, hands 45? Settle it. Bend your elbows and push back at the same time, and keep this posture for 5 seconds (like clamping your shoulder blades together), with your palms as far back as possible from your shoulders! (20 times)
2. Stretching of back muscles and thoracic vertebrae
Be sure to find a chair with a backrest! After sitting on it, straighten your waist, cross your fingers on the back of your head, then gently lean back the most prominent part of your back, open your elbows, hold your chest out, try to keep your waist straight 10 second, and stretch the muscles between your shoulder blades and shoulders. (3 times)
3, "hunchback" soothing exercises
Kneel on the ground, cross your fingers behind your back, lift your chin slightly, and straighten your palms to the ground; After the waist is straightened, push your palms back, raise your arms as high as possible 15 seconds, and stretch your shoulders and chest. (3 times)
4. The spine is straighter
This move can not only correct the spine, but also practice to the lower abdomen and buttocks! After lying flat, your knees are bent, your feet are shoulder-width, your hands are naturally flat on both sides of your ass, and your hands and shoulders push hard to the ground, and your hips are up 10 second. Also, be careful not to leave the ground with your shoulders (repeat the action 20 times). If you feel tight in your shoulders, neck and lower back, you can also put a pillow on your back and stretch it first to relax your back and lower back, and at the same time open the space in front of your body.
In addition to always paying attention to your posture, swimming and yoga can prevent hunchback. Yoga's "dog posture" is also an action that can adjust posture and strengthen back muscles! Humpback is not only accompanied by backache, but also leads to cervical disc herniation if it is accumulated seriously for a long time! So after sitting for a while, you still have to stand up and stretch to relieve your back muscles.
What is a humpback whale?
Humpback is a common spinal deformation, which is a morphological change caused by thoracic kyphosis. It is more common in senile spinal deformity, improper sitting posture or rickets, ankylosing spondylitis and other diseases. The humpback whales that can be corrected are called active humpback whales. What can't be corrected is called a fixed hunchback.
How did humpback whales form?
1, hunchback or bone and joint tuberculosis
The hunchback caused by this disease was common in the past, but less in recent years. Most of them occur in the lower thoracic vertebrae or thoracolumbar segments, often involving multiple vertebral bodies. The course is long and protracted. Due to the destruction and invasion of tuberculosis, the vertebral body is damaged, deformed and fused, thus causing kyphosis or scoliosis, forming an angular deformity-humpback. Treatment: It can only be corrected by surgery.
2, hunchback or due to senile hunchback
This is mainly due to the degeneration of intervertebral discs. On the one hand, due to degenerative changes, the intervertebral space is narrow before and wide after. If this change occurs in most intervertebral spaces, it can affect the spine to become lordosis; On the other hand, intervertebral disc degeneration can also involve the joints of the spine, resulting in different degrees of wear, proliferation and osteoporosis. Over time, the already fragile vertebral body bears heavy pressure and cannot bear the load, resulting in wedge-shaped changes. Hunchback is inevitable. This is the reflection of human aging on the spine. Treatment: you can supplement calcium, sleep on a hard bed, and strengthen proper exercise in your life.
3, hunchback or ankylosing spondylitis
This is a unique connective tissue disease. The pathological basis of its hunchback: first, inflammatory reaction leads to calcification and ossification of joints, synovium, ligaments and soft tissues, leading to stiffness and rigidity; Second, due to pain and stiffness, the movement is limited, and most joints are stiff and deformed, buckling forward. This disease is more common among young men. Treatment: Treatment is to control inflammation and relieve symptoms. Severe flexion deformity needs surgical correction.
4, hunchback or idiopathic scoliosis.
This disease can also lead to hunchback. Most of them happen to young women. The etiology is not clear, which may be related to nutritional deficiency, genetic factors, muscle growth and development, spinal growth disorder and so on. In addition to the main protrusion, the spine also has an auxiliary protrusion, so it can be a unique humpback with an "S" shape. Treatment: Muscle training and wearing corrective braces can be strengthened in the early stage of the disease, and surgery is needed in the late stage.
5, hunchback or hunchback due to youth
Also known as Humen's disease or spinal epiphysis and osteochondrosis, it is a developmental disorder. Its characteristic is that the back projection is as gentle as a hill, so it is called "round back". Treatment: Teenagers should sleep on a hard bed, strengthen the exercise of back muscles, and always remember not to stoop, sit and stand, and ensure good habits.
What exercise does hunchback do?
1. Stop
Pull-ups can stimulate our latissimus dorsi, strengthen our back muscles and make our back muscles bigger and wider. When doing this action, we first grasp the parallel bars with both hands, then the distance between our hands is twice as wide as our shoulders, then our thighs and calves are kept at 90 degrees, and our calves are parallel to the ground, so we can slowly rise by using the power of latissimus dorsi. In the process of falling, we should also use latissimus dorsi to control the speed of falling, so as to exercise our muscles well.
Pull the barbell hard
Barbell stretching can also stimulate our latissimus dorsi, widen our backs and improve hunchback! When doing this action, we bend our knees slightly first, and then sit back with our hips at an angle of about 30 to the ground. Be sure to keep your back in a straight line so that you can exercise your latissimus dorsi well. Then we grab the barbell with both hands, and the distance between our hands is about shoulder width. Then we slowly pull up the barbell with the strength of latissimus dorsi, and then slowly put down the barbell with the strength of latissimus dorsi!
3. Dumbbell rowing
Dumbbell rowing is simple to do, but it can also exercise our backs well, and it can be done anytime and anywhere, as long as we have a pair of dumbbells. When doing this action, we kneel on the bed with our left foot, then hold the bed with our left hand and the ground with our right leg, and then swing the dumbbell backwards with our right hand, just like rowing! This can also stimulate the muscles of our back well. When rowing, you must turn left and right, which can prevent the asymmetry between the left back muscle and the right back muscle.