Prevent hunchback: Consistent exercise can prevent hunchback. Does this sentence make sense?

Hello, do the following exercises to prevent hunchback:

The first group: This group of movements is to relax the shoulder muscles first, soothe the muscles on both sides of the chest and spine, and repeat five sets of each movement for 20 seconds.

The second group: This group can improve the shoulder, relieve the shoulder muscles, balance the muscles on both sides, if you feel that the shoulder muscles are more, you can also stretch a few more groups to relax the muscles, otherwise it is hard and tense It is also effective in preventing frozen shoulder.

Group 3: These two actions are to open the chest, the main thing is to prevent hunchback, pay attention to the waist must be straight when doing it.

Group 4: This action is to stretch the muscles of the entire upper body to relieve and relax the whole body It can also increase the flexibility of our body Generally, babies who have little flexibility can take their time and drop more and more day by day Don't be in a hurry to avoid strain.

To prevent hunchback, you need to exercise consistently. But it's not enough to just do sports, you also need to build up your mind.

In addition, it is necessary to continue to do sports that improve your physical shape. Like dance, gymnastics and the like.

It makes sense, but also pay attention to the way you exercise.

Take deep breaths, maintain proper posture when standing and sitting, and make a low pillow when sleeping.

It is recommended to have 1 yoga asana to gradually flexible the spine, strengthen the spine, improve sub-health, effectively relieve low back pain, and improve insomnia. Align your knees at your hips and your hands at your shoulders.

The instep of the foot and ankle are close to the ground, and the fingers are pressed to the ground.

Inhale to extend the front side of the spine, and exhale to extend the back side of the spine.

Repeat 10 times.

The most effective exercise to improve hunchback, now many people have a bit of hunchback because of incorrect sitting posture and wrong walking posture, and hunchback is improved through exercise, the following shares the most effective way to improve hunchback. Let's take a look at sports-related content.

1. Pull up the face obliquely

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.

2. 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.

3. 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.

First, the L word stretches

The L-shaped stretch is a stretch that is specifically aimed at our thoracic joints and shoulder joints, this movement is simple but very effective, and it is enough for a less severe hunchback.

When performing L-shaped stretching, we should try to raise our head and chest as much as possible, and our chin should be retracted, so that we can fully open the thoracic spine, and then play a role in correcting the hunchback.

Novices should experience the feeling of the thoracic spine being stretched and stretched, and if you feel a crackling sound on the upper side of the spine when you do it, it means that this action is done in place.

2. Support the scapula to extend and contract backwards

The action of supporting the shoulder blades to stretch forward and retract is a form of hunchback that is more aimed at the type of hunchback with chest and shoulders, and people with this kind of hunchback generally look like they have a longer neck, so you can do it by supporting the shoulder blades to stretch and retract backwards.

Support the shoulder blades to stretch forward and retract, and when the body falls, you have to experience the feeling of the two shoulder blades being pushed up. As your body rises, you need to feel the contraction of the serratus anterior muscle under your armpit.

Do not lower the head of this movement, try to keep the neck straight and neutral, so that the correction effect is better.

3. Lie down on your stomach and hold your head up

There is also a type of hunchback that is the lack of strength of the posterior chain of the body, and people with this kind of hunchback are generally not very athletic, always wanting to sit and lie down, and it is uncomfortable to stand for a while.

This kind of hunchback player we can solve by lying on the back and holding the head, the supine head holding the head mainly recruits our back strength, the greater the back support force, the better the effect of correcting the hunchback.

As we stand up, open our elbows back and try to touch our back muscles while pausing for as long as possible at the highest point.

First of all, the bed should be a hard bed to prevent hunchback, and the sleeping position should be supine. The pillow should not be too high, as it will tilt the head and neck forward. Maintain a correct posture when sitting and walking, and avoid bowing your head for a long time or using your mobile phone or computer for a long time.

Maintain a correct sitting posture, change the bad posture in life, pay attention to the way you sleep, exercise more often, increase your physical toughness, and rest in a timely manner to relieve local body pressure.

When sitting, sit on a chair with a backrest, stand against the wall when standing, so that you can prevent hunchback, and learn to correct your posture and walk with your head and chest high.

Exercise can improve the hunchback, but it needs to be insisted on, not changed all at once, exercise is a long-term self-discipline process, you can run, do yoga are okay.

It can be improved, but the effect is not very good, if you want not to hunchback, you can usually practice yoga, because the shaping effect and speed of yoga are much better than exercise.

Since the hunchback is caused by the weakness of the back muscle groups, we need to enhance strength, train the core, exercise the back, learn to use the back to exert force, and correct the hunchback The main way of movement is to enhance the strength of the cervical spine muscles, chest and back muscles, including Xiaoyanfei, plank, three-point support or five-point support, some movements in yoga, including bridge pose, as well as swimming or cycling, can strengthen the exercise.

Exercise can improve the hunchback. You can do some chest expansion exercises. Stick to it for half an hour a day. Combined with some jogging, second-class aerobic exercises, one can health our body. Second, it can also improve our hunchback.

Exercise can be improved, there can be slight correction, and it is necessary to exercise consistently every day, as well as to correct poor sitting and standing posture.