Also known as the wretched neck, when standing naturally, your external auditory canal is not in a vertical line with the acromion, trochanter and the front 2cm of the lateral malleolus, but protrudes forward, which is what I call neck probing (a typical manifestation of the upper cross syndrome). Many female stars also put their heads forward? Teach you to get rid of the wretched neck easily and improve your temperament.
Generally speaking, the front neck probe is easy to appear on sedentary office workers and low-headed people who keep mobile phones. Being in this position for a long time will straighten the physiological curvature of the cervical spine, and the cervical spine also has blood vessels and nerves that supply nutrition to the brain. Therefore, it will lead to insufficient blood supply and oxygen supply to the brain for a long time, which is manifested as listlessness, emotional irritability, insomnia or lack of sleep, dizziness, etc ... It is easy to cause cervical spondylosis again.
Having said all kinds of hazards, everyone should be most concerned about how to solve them:
The appearance of neck forward probing is closely related to muscle weakness behind the neck and poor posture. In terms of muscles, strengthening the muscles behind the neck is the main idea to alleviate the neck forward exploration, and resisting the neck backward extension is a good training action.
Pull a muscle
trapezius
scalenus
Change posture
As far as posture is concerned, it is more common to feel before the neck in people who work at their desks for a long time. Shrugging your shoulders and looking too far away from the screen will cause your neck to lean forward. After all, the screen is too far away to see clearly, and they will habitually stretch their necks forward.
Therefore, the most important thing is to change the posture: office workers should be careful not to stretch their necks forward when facing the computer, and everyone should pay attention to the position of their necks when playing mobile phones.
Develop good sitting habits
A hunchback with a chest
Speaking of humpback, someone must want to say, what's there to talk about? Just hold your chest out!
Oh, no, first of all, we should know that the action of holding out the chest has a great relationship with the mobility of the thoracic spine. When a person has a hunchback for a long time, the mobility of the thoracic spine will be affected to varying degrees, so it is a challenge for many people to hold out the chest without opening the mobility of the thoracic spine first.
So what if my thoracic spine is restricted? Generally speaking, the routine treatment is to find a rehabilitation technician to loosen and chiropractic around the thoracic vertebra, but for friends with poor mobility of the thoracic vertebra, the following action is also very useful:
Open the range of motion of the thoracic spine with the dorsal transverse rod.
We need a long stick, with our hands on it, and our upper body kept straight and turned left and right.
After properly opening the range of motion of the thoracic spine, in order to better consolidate your chest posture, pull the pectoralis minor muscle and activate your back strength, you can let yourself "stand up" again.
cause
There are two main reasons for hunchback and chest. One is that bad posture causes tension in the chest muscles; Second, excessive chest muscle movement, which is more common in male groups.
Bad posture can make the muscles of the head, neck and chest tense, which can cause neck, shoulder and back pain; In the long run, the curvature of the cervical spine will become smaller or even disappear. In severe cases, it will compress the nerves between the cervical vertebrae, which can cause headache, arm pain and numbness, and compress the vertebral artery passing through the cervical vertebrae, resulting in insufficient blood supply to the brain and dizziness. The back will also be stretched for a long time because of hunchback, resulting in a series of problems such as disorder of thoracic facet joints and backache.
adjustment method
After finding out the reason, I will tell you some methods to adjust the hunchback posture of round shoulders. First of all, we need to relax and stretch the tense muscles on the front side.
1, stretching pectoralis minor muscle
Step 2 stretch pectoralis major
Then strengthen the muscle strength of the lower trapezius and rhomboid muscles in the back, so that the muscle strength of the chest and back can be restored to a balanced state, and the problem of hunchback with round shoulders can also be improved.
3, back muscle activation-Y.
Action essentials:
4, back muscle activation-T.
Action essentials:
5, back muscle activation-W.
Action essentials:
6. The elastic band is pulled down.
Action essentials:
7. Slide your arm against the wall
By practicing the movements in the moving pictures, young friends can improve their neck forward and hunchback and chest. Please keep a good posture.
The posture of hunchback neck leaning forward is called hunchback head leaning forward and round shoulders. Because most people are used to playing with their heads down for a long time now, there are many people with this problem. This posture at the age of 20 can be completely corrected by self-exercise. Let me talk about specific correction methods.
First, muscle stretching
Because of playing mobile phone for a long time, the muscles in the chest and the front of the neck are tense and short, which leads to the scapula moving forward, the curvature of the cervical vertebra disappearing and the curvature of the thoracic vertebra increasing, resulting in the wrong posture of hunchback head and round shoulders. To correct this situation, we must first stretch the muscles in the neck and chest.
1. Climb the wall with both hands
According to the appropriate distance from the wall, hold the wall with both hands and stick it with your chest and chin. Hold 10 for 20 seconds, rest from the wall for 10 seconds, and continue to repeat the above actions. 4 ~ 6 times as a group, two groups a day.
Help the wall expand the chest
Arm abduction is shoulder height, handle and elbow joint are attached to the door, and the same leg is moved forward, so it is better to feel the stretch in the chest. Hold 10 for 20 seconds and switch the opposite arm. 4 ~ 6 times as a group, two groups a day.
Second, activate the posterior cervical muscle and rhomboid muscle.
Long-term bowing makes the muscles at the back of the neck and rhomboid muscle weakness unable to fight the muscles that are too nervous in front. So the head and shoulder blades move forward. Activating the muscles behind the neck and shoulders is the key to correct the wrong posture.
1. Hands back
Stand, put your hands back, interlock your fingers, pull your shoulders back, and lift your arms up for 5 ~ 10 seconds, 20 times as a group, two groups a day.
Stand against the wall
Stand with your back against the wall, tuck in, tuck in, pull your shoulders back against the wall for 30 seconds, rest for 10 second, ten times as a group, two groups a day.
Adhere to the above methods of exercise, 3 to 4 weeks can improve the wrong posture of hunchback head forward. In daily life, we must correct our long-term bad habit of bowing our heads and bad sitting posture in order to maintain a tall and straight posture for a long time.
abstract
On the basis of the daytime method mentioned by everyone, you can use a head-up mattress, also called a spine mattress. In this way, it can be corrected very well in half a year at most.
I also suggest that you know about the spine mattress, also known as the head-up mattress, and use your sleeping time to correct it. Can be combined with other methods, so the effect will be better.
Is it possible to correct the humpback head with round shoulders? The answer can definitely be corrected.
Nowadays, students are under great pressure to study, and people who work are under great pressure to work, and they all study at their desks for a long time, play with their heads down for a long time, drive in one posture and so on.
In the long run, it leads to the upper cross syndrome.
Muscle exertion is unbalanced, which generally appears obliquely: shortening/over-tightening or weakness/lengthening. The upper cross syndrome is characterized by pulling the head forward and arching the shoulders at the same time, which is more common in sedentary or uneven training people.
2. How to improve the upper cross syndrome
As shown in the above figure, the upper cross syndrome is essentially caused by incorrect body posture, which leads to uneven muscle exertion, leading to hunchback of round shoulders and head forward. Therefore, to completely improve, we must first improve the habit of sitting and standing in life, and then train the tense muscles, shorten the elongated muscles and make them more powerful.
3. Specific training steps
When sitting or standing, stand in a neutral position in the pelvis, hold your head up and chest out, and tighten your core at the same time.
Stretch the muscles according to the picture first.
Exercise muscles and strengthen strength.
Standing against the wall, sticking the back of the head and the upper corner of the shoulder blade to the wall, exhaling and pulling down the upper arm, and starting the back muscles, long-term practice can well correct the problem of hunchback and chest.
I am Feiyu, @ Feiyu Yoga Shaping
I have a hunchback since I was a child, because I was not "beaten" when I was a child. Sometimes when I walk, my mother just looks at my back from the side. However, if the eggs are put together and hunched for more than 20 years, the body has long been accustomed to this way, and unconsciously the neck leans forward. When I was about twenty-nine, I began to practice yoga. At first, because of work pressure and poor sleep, I wanted to adjust my sleep before I started exercising. As a result, after practicing for more than half a year, I not only slept well, but also returned to normal posture. Therefore, as young as you are at the age of 20, hunchback and neck forward are nothing, which can be completely corrected.
0 1 What is humpback? The human spine has four physiological bends, the neck and waist bend forward, and the chest and sacrum bend backward. If the curvature of the spine exceeds the normal range, it belongs to spinal deformity. Humpback is the most typical type of spinal deformity, which is very common in daily life.
The causes of hunchback are varied and complicated, some are pathological changes caused by congenital dysplasia, and some are caused by acquired reasons. If it is congenital dysplasia or spinal lesions, it is difficult to prevent and correct.
There are three reasons for the formation of acquired hunchback:
1, lack of exercise.
I seldom exercise. After a long time, the bones and muscles are stunted and the strength is insufficient.
2, walking and sitting habits are not good.
Many people stoop because of bad habits. They did not develop correct walking habits and good sitting posture in adolescence, and after a long time, they formed a "deformed" state.
3, long-term malnutrition can also lead to hunchback.
Human bones need trace elements such as calcium and phosphorus, which will not affect the normal development of bones. If adolescence is not nourished for a long time, it will easily lead to rickets and hunchback.
Prevention and improvement of hunchback I didn't deliberately correct my walking posture at that time, but I would stand by in front of the mirror regularly in yoga class, maintain the standard of action, and frequently observe whether I hunched when standing in a three-dimensional position. After a long time, the chest stretches and opens, and the back muscles have strength, so naturally they will not hunch over.
Humpback is divided into mild, moderate and severe. If it is serious, the effect will be even worse. According to your own situation. In the mild stage, do more arm stretching to enhance muscle strength, or stand against the wall for 15-20 minutes every day to develop good habits. In the middle stage, you can do some corrective gymnastics improvement, or you can insist on eating flat plates every day to enhance your overall strength. If it is serious, you need to find a special institution to exercise under the guidance of a professional teacher.
I think you'd better find a group or exercise with friends. It's easy to get tired when you exercise, and it's easier to persist when you have a partner or exercise with everyone.
This kind of problem is more common, and middle-aged and elderly people can correct it, not to mention that you are only 20 years old. It can be corrected by hand or by instrument training.
Humpback and front of neck are posture problems, which are related to the muscle strength of the back of neck. The simplest method of unarmed training is to stand with your feet open, shoulder width apart, shoulders sinking, shoulder blades clamped, hands crossed behind your back, arms straight, try to lift to the highest position, pause, keep your head back, and keep this posture until you feel stiff muscles, let go of your hands and slowly return to your original position with your head. You can repeat it many times and do it when you have time.
There is also a more convenient unarmed movement, that is, holding your head and squatting, without grouping and counting, until the upper limb muscles become stiff every time.
The uneven bars squat can be considered in equipment training.
Since you ask sincerely, I will answer you seriously.
Neck leaning forward is an incorrect posture, which will lead to chronic pain, upper limb paralysis, poor breathing and even nerve compression. This is because every time the neck leans forward 2.5 cm, the cervical vertebra will bear an additional 4.5 kg of pressure!
Many people don't realize that their neck posture is incorrect. You might as well do a test against the wall to see if using the computer for a long time, watching TV or sleeping incorrectly has an effect on your cervical spine. Then do specific exercises to stretch and strengthen muscles, and relieve the symptoms such as muscle tension caused by the neck leaning forward.
How to correct the neck forward tilt?
Method 1
Test the correct posture against the wall.
Stand with your back against the wall. Heel is shoulder width, and hips are close to the wall. The scapula should also touch the wall, which is more important than whether the shoulder top is attached to the wall. You may need to put the shoulder blades in the middle slightly, so that they can become a more natural posture and stick to the wall. This action is sometimes called "opening the chest". After posing, pay attention to the head posture. Pay attention to whether the back of your head touches the wall. If not, then the neck leans forward, which is probably caused by the weakness of the neck muscles.
Lean your head against the wall and keep the correct posture. Pretend there is a rope passing through the cervical vertebra from the top of your head. Lift the rope and stretch your neck like a swan. As the muscles at the back of the neck stretch, the chin will tighten backwards and downwards towards the back of the neck. This is the correct posture of the head and neck. Don't just raise your head back, increase the curvature of your neck to support your head. This posture is also incorrect. The back muscles of the neck must be stretched.
Hold this position for one minute. This is the correct head posture, so that the body can remember it firmly. Always stand against the wall and check your posture changes.
Method 2
Relax tight muscles by stretching.
Relax occipital muscles with massage balls. Occipital muscle is a small muscle located at the base of skull, just above the junction of neck and head. Many times, neck stiffness and pain are caused by the tension of occipital muscles, and sometimes headache and dizziness occur. The best way to relax the muscles here is to massage with a ball. You can use tennis, squash, a small foam shaft or something like that. Lie flat on the ground, face up, and put the ball under the neck, on one side of the cervical vertebra, facing the bottom of the skull. [4] Swing the head left and right to make the ball roll back and forth in different parts. Do it for 5 minutes and massage on both sides.
Always pull the muscles at the back of the neck. Stand straight. Chin down close to chest. Cross your hands and put your fingers behind your head. Don't bend your head hard, but press down gently with the weight of your arm to stretch the muscles at the back of your neck. Hold for 30 seconds. Repeat for more than 3 times.
Stretch the muscles on both sides of the neck. Stand up straight or sit up straight. Keep your nose forward and your right ear down close to your right shoulder. Place your right hand on one side of your head and gently stretch the left side of your neck with the weight of your arm. Don't bend your head hard, but pull gently with the weight of your arm. If you have a hunchback and your shoulders are bent forward, you can bend your left elbow when your head leans to the right, bring your left arm behind your back and palm outward. Stretch each side for 30 seconds and repeat for 3 times.
Relax the sternocleidomastoid muscles on both sides of the neck. This powerful muscle extends from the back of the ear to the middle of the throat and connects to the sternum end of the clavicle. The sternocleidomastoid muscles on both sides are just V-shaped when viewed from the front. This muscle is easy to touch. Find it and rub it gently with your fingers. [6] Massage up and down along the whole muscle. Don't push inward too hard during massage to avoid touching other painful parts. The massage action should be to gently pull it out, away from other structures in the neck. You can easily find and relax the contralateral sternocleidomastoid muscle by turning your head left and right. For example, turn your head to the left and nose forward, and you can touch the sternocleidomastoid muscle on the right.
Stretch the chest muscles. Go to the open door. Lean your right hand against the right side of the door, palm toward the door, bend your elbow 90 degrees, and lean your forearm against the door. Take a small step forward with your right foot. Keep your forearm against the door all the time. You should feel the chest muscles close to the armpit tighten. ] hold for 30 seconds and repeat on the other side.
Consult a professional body muscle therapist. Masseurs and masseurs are experts in this field. They know what kind of pain the wrong body posture will cause and how to solve these problems. Be treated by a massage therapist or chiropractor and ask them what exercise and stretching you can do at home by yourself.
Method 3
Do exercises to strengthen your muscles.
Do chin-shrinking exercises. This action is a bit like nodding, but it's not the head that moves, it's the nose. Lie flat on the ground with your face up, bend your knees and put your feet flat on the ground to prevent pulling your waist. The nose faces the ceiling and is perpendicular to the ceiling. Keep your neck still and nod slowly forward. Imagine yourself drawing a small arc with the tip of your nose. Keep your movements very slow. [8] Let the nose slowly return to the vertical position. Repeat 10 times. After a few days, it gradually increased to 20 times. Start doing 2 or 3 groups every day after a week. Once you get used to this action, you can try standing against the wall or not.
Practice clamping the scapula. Sit in a chair. Stretch your neck, bend your knees 90 degrees, and put your feet flat on the ground. Both shoulder blades are sandwiched in the middle, as if they were going to touch each other. Hold for 3 seconds and imagine that they are trying to catch a tennis ball. Slowly relax the shoulder blades and let them return to a relaxed position. If your muscles are tense and your shoulders are raised towards your ears, you need to deliberately put down your shoulders. Let your arms hang naturally at your sides. Repeat this exercise 10 times slowly and orderly. When the muscles around the scapula become stronger and stronger, increase the holding time to 10 second, and do 2 ~ 3 groups every day. People who sit at their desks or work in front of computers for a long time often suffer from chest tightness and back muscle weakness. This will cause hunchback and shoulders to lean forward. Clamping the scapula can correct this bad posture.
Do advanced decompression exercises to improve joint mobility. Sit in a chair or stand up straight. Practice shrinking your chin or clicking on the tip of your nose several times to sweep your nose down slightly. Don't move after the chin contracts, keep the distance from the neck unchanged, and only move the top of your head back. Hold it for a few seconds, then move it slowly and let your head return to its original straight position. Then the chin and nose returned to the original position. Repeat 10 times, and then increase the number of repetitions and groups as the muscles become stronger. Remember not to increase the curvature of the neck during this exercise. Try to move your head backwards in a natural and correct way. People who lean forward for a long time may find this action difficult at first.
Method 4
Improve posture from daily habits
The placement of computers should conform to ergonomics. Lift the screen so that the top third of the screen is eye-level. The distance between the eyes and the screen should be kept between 45 and 60 cm. You may need to pad some books on the computer screen, use a higher or shorter table, or adjust the height of the chair. Confirm the distance between the face and the computer screen with a tape measure, and then adjust the height of the chair appropriately.
Do not carry heavy bags or handbags. Try to use a small shoulder bag or handbag, the lighter the better. If you need to carry a lot of things, it is best to use a backpack that can evenly distribute the weight instead of a shoulder bag. [10] Don't always use the same shoulder bag, which will lead to shoulder height. Always change your backpack.
When sitting in front of a desk, computer or TV, do stretching every 30 minutes. If you have been sitting at a desk or working in front of a computer, you should always get up and walk around to relieve the pressure on your neck and back. It's good for you to have a rest and walk around every half hour. Stretch the neck for 30 seconds or 1 min every 2 hours. Do the same when sitting on the sofa watching TV.
Buy a neck pillow with good support. If you often feel neck pain when you sleep, you probably have a bad sleeping position. A neck pillow with good supporting performance can naturally put the head in the middle, while the pillow bottom in contact with the cervical vertebra has a certain curvature and is strong, which can support the neck well.
Keep a good standing posture. When you walk, your shoulders lean back and keep a straight line. The contraction of abdominal muscles makes the whole body more straight. Bend your knees slightly to help relieve the pressure on your hips. Buying a pair of shoes with good arch support is very helpful to improve your posture.
Walk correctly, too When walking, the chin must be parallel to the ground, the heel should land first, and the center of gravity should shift from the heel to the arch and finally to the toes. Don't stare at your feet or back when you walk. Hips and abdomen should be in line with the rest of the body.
Use corrective braces. Studies have shown that the use of braces can push the shoulders back, keep the head and spine in a straight line, and help improve posture. Daily use can not only help maintain the correct posture, but also pull the shoulders back to the correct position.
skill
Exercise step by step to avoid muscle fatigue. Do a set of exercises first, and then slowly increase the number of repetitions as the muscles get stronger. Once your muscles are tired, you are likely to return to your bad posture.
You can correct it at any time as long as you have the heart.
Hello, I'm Tian Luo, a professional and humorous pharmacist, and I'm glad to answer your question. Are you asking, "I'm 20 years old, with a hunchback and a forward neck. Can I correct it?" This question is explained by Tian L Luo Pharmacist as follows.
Please listen to the specific explanation of pharmacist Tian Luo.
Humpback and neck forward, also known as "neck forward probe". When you stand naturally, your external auditory canal is not on the same vertical line with the acromion, rotor and lateral ankle, but protrudes forward, which is what I call neck forward exploration.
Generally speaking, the front neck probe is easy to appear on sedentary office workers and low-headed people who keep mobile phones. Being in this position for a long time will straighten the physiological curvature of the cervical spine, and the cervical spine also has blood vessels and nerves that supply nutrition to the brain. Therefore, it will lead to insufficient blood supply and oxygen supply to the brain for a long time, which is manifested as listlessness, emotional irritability, insomnia or lack of sleep, dizziness, etc ... It is easy to cause cervical spondylosis again.
Having said all kinds of hazards, everyone should be most concerned about how to solve them:
The appearance of neck forward probing is closely related to muscle weakness behind the neck and poor posture. In terms of muscles, strengthening the muscles behind the neck is the main idea to alleviate the neck forward exploration, and resisting the neck backward extension is a good training action.
Stretch tense muscles to change posture.
As far as posture is concerned, it is more common to feel before the neck in people who work at their desks for a long time. Shrugging your shoulders and looking too far away from the screen will cause your neck to lean forward. After all, the screen is too far away to see clearly, and they will habitually stretch their necks forward.
Therefore, the most important thing is to change the posture: office workers should be careful not to stretch their necks forward when facing the computer, and everyone should pay attention to the position of their necks when playing mobile phones.
Develop good sitting habits. The posture of hunchback and neck forward is called hunchback and head forward. Because most people are used to playing with their heads down for a long time now, there are many people with this problem. This posture at the age of 20 can be completely corrected by self-exercise. Let me talk about specific correction methods.
1. Muscle Stretching Due to playing mobile phones for a long time, the muscles in the chest and the front of the neck are tense and shortened, leading to the scapula moving forward, the curvature of the cervical vertebra disappearing, and the curvature of the thoracic vertebra increasing, resulting in the wrong posture of hunchback head and round shoulders. To correct this situation, we must first stretch the muscles in the neck and chest.
1, climb the wall with both hands
According to the appropriate distance from the wall, put your hands on the wall and stick your chest and chin on the wall. Hold 10 for 20 seconds, rest from the wall for 10 seconds, and continue to repeat the above actions. 4 ~ 6 times as a group, two groups a day.
2, buttress the chest.
Arm abduction is shoulder height, handle and elbow joint are attached to the door, and the same leg is moved forward, so it is better to feel the stretch in the chest. Hold 10 for 20 seconds and switch the opposite arm. 4 ~ 6 times as a group, two groups a day.
Second, activate the posterior cervical muscle group and rhomboid muscle to bow their heads for a long time, so that the posterior cervical muscle group and rhomboid muscle weakness can not fight against the muscles that are too nervous in front. So the head and shoulder blades move forward. Activating the muscles behind the neck and shoulders is the key to correct the wrong posture.
1, hands behind your back
Stand, put your hands back, interlock your fingers, pull your shoulders back, and lift your arms up for 5 ~ 10 seconds, 20 times as a group, two groups a day.
Step 2 stand against the wall
Stand with your back against the wall, tuck in, tuck in, pull your shoulders back against the wall for 30 seconds, rest for 10 second, ten times as a group, two groups a day.
Adhere to the above methods of exercise, 3 to 4 weeks can improve the wrong posture of hunchback head forward. In daily life, we must correct our long-term bad habit of bowing our heads and bad sitting posture in order to maintain a tall and straight posture for a long time.
That's what I said, "20-year-old, hunchback and neck forward, can you correct it?" I hope I can help you.
I'm Dr. Luo from Tiancheng Kangkang, your family health housekeeper, and I'm willing to share more interesting, high-quality and rigorous health information with you to solve family health problems. Kangkang will work with you hand in hand! Pay attention to @ Tiancheng Kangkang L Luo Pharmacist and share more healthy dry goods with you.