I m a little hunchbacked, which affects the image, what to do

If it is only a functional hunchback, it can be corrected by exercise, pay attention to exercising trapezius, rhomboids, erector spinae and posterior neck muscles, but more importantly, always pay attention to posture and change bad habits in posture.

Hunchbacks can be divided into two types:1functional hunchback;

2.Structural hunchback. Structural hunchback is caused by vertebral lesions, such as ankylosing spondylitis, degenerative lumbar spine disease, or related to personal constitution, and most of them need to be corrected by surgery.

There are two causes of functional hunchback:

Poor posture Sitting at work, reading, watching TV is not in the right posture, often with the upper body in front of the body, and the shoulders are retracted.

Imbalance in chest and back muscles Some fitness people like to practice more chest than back, and gradually the chest muscles are stronger than the upper back muscles, so the chest muscles will pull the shoulders and form a hunchback.

First and foremost, it's important to maintain proper posture, whether you're sitting, standing or walking, and remember to keep your chest and stomach up.

The second is to strengthen the back muscles through weight training and stretching movements, please refer to the following training.

Orthodontic treatment: Facial oblique pull-up.

This movement trains the upper back muscles, taking care not to exert force on the biceps, because the focus of the action is to adduct the shoulder blades inwards and drive the arms to move. Train 4 sets of 10 reps.

Reverse Bird. This movement also trains the upper back muscles, so be careful to use light weights, otherwise it is easy to get injured. Train 4 sets of 10 reps.

Seated rowing boat. This action strengthens the overall back strength, please hold your chest and abdomen up, pay attention to using your back to exert force, and your arms are not the point of force. Train 4 sets of 10 reps.

Pectoral stretches. This is a stretch with the goal of lengthening the pectoral muscles, for example, hold 30 seconds each in A, B, and C positions and perform 3 reps.

Upper back muscle stretching.

This stretch increases the mobility of the upper back joint, and in tight areas, you can roll the part back and forth with a barrel for about 20 to 30 seconds, for a total of 3 times. This seems to be the scoliosis hunchback method of Beijing Zhang Dehong Hospital, I hope it will also help you.

Buy a body shape orthosis for informal hunchback.

In daily life, there are many people who do not pay attention to their posture and cause themselves to have a hunchback. When your spine is deformed, your posture will become very unsightly, resulting in a fixed hunchback. This posture is very ugly, and there are many celebrities who have this situation, and it is difficult to improve.

The main manifestation of hunchback is the head leaning forward, and even the original round shoulders, how to get rid of this habit? First of all, you must recognize that this hunched way is harmful to your body, in your daily life, always pay attention to your posture, do not always walk hunched over, and even use a very high pillow when sleeping. This will cause a lot of damage to your spine and cause deformation of your spine.

If you want to change your spine, you can stand against the wall, this way can improve your spine accordingly, and the effect is also very significant. If you can't change it with perseverance, you can also buy some orthotics and put them on yourself, reminding yourself every day to get rid of this habit of evasion. The hunchback is very ugly, makes people feel unmotivated, and the temperament is very different from ordinary people.

Nowadays, many elderly people will have a hunchback when they are old, but young people will also have a hunchback because they do not pay attention to their sitting and standing postures, so that many parents have no way to understand.

This posture of hunchback is very unsightly, and it is also accompanied by internal rotation of the humerus, for example, star Yang Mi also has this situation, which makes many people feel that her posture is not beautiful. But she has her own way of improving, and after the change, Yang Mi's current posture has become much more beautiful. In ordinary life, you must pay attention to your posture, don't relax yourself, walk and sit, let your body be in a tense state, so as not to make your posture very ugly, let yourself appear hunchback, which is very temperamental.

If you want to get rid of this bad habit, you should consciously straighten your back when you walk in life, and let others supervise you.

Correcting one's posture, exercising regularly, doing yoga, changing the posture of walking, sitting, correcting the spine, stretching, stretching the waist, can all get rid of this bad habit.

You must have a good sitting posture at ordinary times, and then you should always remind yourself to straighten your waist, or you can wear a back is good.

Hunchback can be corrected by self-conditioning, stent fixation, exercise, primary disease, surgery, etc., and patients should follow the doctor's instructions to accept the norms**. If the patient's hunchback exceeds 50°, it can be immobilized with instruments or braces, which can help correct the deformity. It can be due to factors such as ankylosing spondylitis.

First, correct your behavior and habits, hold your head high and stand up when you walk; Second, it can assist the device to correct the hunchback image, and make the back straight under the action of external force.

Hunchback may be congenital or hereditary, so it is necessary to start correcting it from a young age and go to a regular hospital to find professional help from a doctor to slowly improve this phenomenon.

In daily life, with the popularity of electronic products, there are many people who like to play with mobile phones, and may walk on the road will also brush mobile phones, we can often see some people in daily life are bowing their heads all the time to play with mobile phones, there are more and more people who bow their heads, and this also has a certain impact on everyone's posture, if you bow your head for too long, it will form a hunchback with chest posture, and hunchback is a bad habit, it will cause obesity in addition to affecting a person's posture, and there is the possibility of being out of shape. Therefore, it is necessary to correct the long-term hunchback, and the hunchback will also cause various conditions such as low back pain, shoulder pain, and edema, so if you have the habit of hunchback, you can try some of the following methods. <>

Pay attention to the posture in daily lifeIf there is a hunchback, the most important thing is to pay more attention to your posture, whether you are sitting or standing, you must always remind yourself to straighten your back, and at the same time tighten your abdomen, in such a case you can prevent hunchback, you can also slowly change this bad habit, and at the same time you can also have the effect of slimming your abdomen. One of the healthiest ways to improve hunchback is to adjust your sitting and standing posture, many people are always habitually hunched in their daily life, that is, they will forget about their hunchback. You can also choose to stand against the wall, stand against the wall every day, relax your shoulders, and try to stick your back against the wall to develop a good habit.

Solve the problem of hunchback at the rootMany people have a hunchback caused by long-term bowing their heads to play with their mobile phones, and if you want to solve this problem from the root, you must play less with your mobile phone, reduce the situation of bowing your head, and usually give yourself more free time to exerciseIf you don't exercise for a long time, there will definitely be a hunchback with chest, use some free time to stretch your upper arms, do more exercise to prevent hunchback, at the same time, there are many women like to wear high heels, and wearing high heels it will cause a person's center of gravity to lean forward, will develop the effect of hunchback, and wearing high heels is not good for your feet, so in addition to work needs, you can try to reduce wearing high heels in daily life. <>

If the hunchback is more severe, you can also go to the hospital for treatment, because the hunchback will have a bad effect on a person's bones, and you can also use some external tools to help you correct the hunchback.

Be sure to sit upright when writing your homework. If the hunchback is very serious, you can also go to the hospital to solve the problem by surgery. Or go to TCM orthopedics.

These are all things that can get rid of the bad problems of hunchback.

The first thing is to have a good sitting posture with your back straight, and secondly, you should walk with your head up and chest up, often standing against the wall. You can do push-up movements. According to your own situation, wear a good back for correction.

The first thing is to consciously adjust, and in the process of walking, you must hold your chest high and raise your head, and you can often stand on the position of the wall root for a period of time, and you can also use the back to do well.

If you want to get rid of bad habits, you have to rely on tenacious perseverance, hunchback directly affects the image and temperament, and in severe cases, it will lead to spinal deformation. You can remind yourself to maintain a chest posture when you usually walk or listen to lectures, I believe that you can correct it by insisting on a period of time, or you can buy "standing like loose" to correct the hunchback, whenever you are hunchbacked, it can remind you to straighten up, insist on a few days of your hunchback can be corrected, it is a new product, friends have just used a very powerful baby.

You can usually wear some back or practice yoga to improve the bad habit of hunchback, and you must pay attention to your own shape.

It is to always put your back against the wall to practice your back, and when you sit, you must straighten your back and try to keep your head up and chest high.

1. Always subconsciously remind yourself not to hunch over your chest. Straightening our backs is not a difficult task for us, and over time we will change bad habits into good ones. 2. If the pillow is too high when sleeping, it will directly lead to the deformation of our cervical spine, so don't sleep on a pillow that is too high when you fall asleep.

3. Standing against the wall can effectively correct our spine and prevent bending. If you want to change your form, you have to stick to the wall, and you will definitely see noticeable results. 4. Whether it is a student studying or a staff member who sits for a long time.

Be sure to pay more attention to your sitting posture and don't lie on the table. That will not only affect our study or work efficiency, but also make us hunchbacked even more severely.

You can practice standing against a wall. When standing against a wall, try to keep your body close to the wall and your heels at 90 degrees to the wall. In this way, you can better straighten your body.

In daily life, you must keep your back straight when standing, and you should also maintain a good sitting posture when you are sitting, and don't always think about bending your head down.

It is best to improve the temperament of the hunchback, that is, to wear a good back, which is very effective, and it is particularly comfortable, the most important thing is that the effect is fast, unlike doing exercise, not only the effect is slow, but also people can not persevere.

You can usually do this method of exercising against the wall. When standing against the wall, try to stand with your feet together at 90 degrees from the wall, try to tense ** and use abdominal breathing. You can also use the supine cushion back method to exercise.

Finally, you can also use the exercise of leaning forward and leaning back, which is all possible.

You can stand against the wall for a while every day, straighten your waist, relax your shoulder blades and lumbar spine, and maintain a stable state, so that you can break this habit.

The first thing is to consciously adjust, and you can often stand against the wall for a period of time when you are free, and then you can also choose to use the back of the best.

You can wear a good back, or find a professional to conduct military training every day, exercise more, you can stand against the wall for a short time every day, and you should tuck your abdomen and back straight. If the condition is severe, surgery can be done.

You can usually practice more yoga or massage, or you can stand by the wall and keep your head, waist, and buttocks close to the wall, which can improve the habit of hunched back.

Sternocleidomastoid muscle relaxation: The head is looking to the side, the thickest one visible to the naked eye is the sternocleidomastoid muscle, press the hand below the collarbone, and at the same time lift the head slightly to the opposite side, pull to the maximum stretching sensation, stay for 15-30 seconds, stretch 2-4 sets. Open your feet 60 70 cm, take one leg back half a step, raise your arms at shoulder height, and throw your arms back horizontally.

Twist 7 times in the direction of long legs and 4 times in the direction of short legs, this action can make the waist constricted and the body delicate.

Sit with a straight back: Tie a cushion to the back of the chair so that the person sits on the chair with a straight back while pressing against the cushion. Then stretch your hands downward, hold on to the place where the cushion and the back of the chair are connected, and try to put your arms to the inside of your body, with your chest up and your head slightly back.

Hold for about 20 seconds each time and repeat 10 times. Train your back muscles with elastic bands: Stand or sit upright, pick up elastic bands with both hands, balance them with your shoulders, and then use your shoulder blades to pull the elastic bands apart to both sides, so that you can achieve the purpose of exercising your back muscles.

You should sit on the sofa less, play less chess, cards, and mahjong. The sofa is too elastic, and when the elderly lie down, it will invisibly make the spine arc, which will make the formation of a hunchback, and the formation of a hunchback will be more heavy, and the posture will be fixed, and the body is easy to lean forward, and it is also easy to form a hunchback. Usually, whether standing or walking, the chest should be naturally straight, the shoulders should be naturally stretched back, and the head should be raised and the chest should be raised.

When sitting, the spine should be straight, and when reading and writing, do not bow your head too much, let alone lie on the table.

Strengthen physical exercise: take physical education classes seriously, do a good job of recess exercises, and promote the development of muscle strength. Do corrective gymnastics on the basis of a comprehensive workout.

There are many types of corrective gymnastics, from various forms of freehand exercises to corrective exercises using various sports equipment. Pull the rings, pull the horizontal bar or parallel bar, or consciously bend your head back and stand upright, bend and stand upright. Divide it twice a day, morning and evening, 8-10 times each time, and do what you can.