Exercises to correct the hunchback, five movements to correct the hunchback

In daily life, patients have a hunchback, and you can take the correct exercise on the lower back part, which can reduce the hunchback of the patient. For example, instructing the patient to carry out the horizontal bar suspension method, instructing the patient to hold the horizontal bar with both hands, and slowly do pull-up movements with the body, through the weight of the human body, the adhesion of the muscles in the lower back can be relieved, the metabolism in the local muscles can be promoted, and the hunchback of the patient can be reduced. The three-point support exercise method can also be used, instructing the patient to take the supine position, cross the upper limbs on both sides in front of the chest, and tell the patient to take the head and heels as the support points, try to push the stomach upward, so that the waist forms an arch, and the hunchback phenomenon of the patient's appearance can be effectively reduced through exercise.

5 movements to correct your hunchback, which include relaxing tight pectoral muscles, strengthening the muscles of your upper back, and improving your hunched back posture, several times a week until your posture improves.

1.Stretch the pectoral muscles for 30 seconds at a time, 3 times on each side.

How to correct a hunchback?

2.Chest compressions Using a massage ball or tennis ball, apply compressions to the chest area for 30 seconds at a time, 3 times on each side.

5 moves to teach you to get rid of the hunchback completely!

3.Massage Roller Roll Upper Back Use massage roller to improve the range of motion of the spine and correct the condition of round shoulders. Place the barrel in the middle of the back and do a one-up and down-and-down motion, then roll up a little more, and then perform a one-and-down motion.

When you find a stiff area, you can use a rolling bucket to roll back and forth to massage the area, about 10 to 15 seconds. Count one group back and forth, a total of 3 sets.

Massage the barrel and roll it on the back.

4.Letter Y Stretch This movement externally rotates the shoulders, stretches your abdomen and muscles, and exercises your upper and lower back extensor muscles. When performing the y movement, stay in the highest position for 5 10 seconds, then slowly lower your body and repeat 5 to 8 times, for a total of 3 sets.

The letter Y stretches.

5.Hold the boat tightly on your chest - this can be done through a machine or with a resistance belt, remember to flex and extend your supine hanging arm, imagine the shoulder blades squeezing back. One set was performed 15 times, for a total of 3 sets.

I have written about the effects of sedentary hunchback on muscles before, and another article is not too much, this time it is Marc Perry, the founder of Builtlean, who introduced 5 actions to correct hunchback and prevent hunchback, and shoot these five actions include relaxing and tightening the chest muscles, strengthening the muscles of the upper back, and improving your hunched back posture, several times a week until your posture improves.

1.Stretch the pectoral muscles for 30 seconds at a time, 3 times on each side.

2.Chest compressions Using a **ball or tennis ball, press on the chest for 30 seconds at a time, 3 times on each side.

3.*Roll the barrel to roll the upper back: Use the roll barrel to improve the range of motion of the spine and correct the condition of the rounded shoulders. Place the barrel on the middle back and do a one-and-down motion, then roll a little more upwards and perform a one-and-down motion (see the video above).

When you find a stiff place, you can use a barrel to roll back and forth ** the area, about 10 15 seconds. Count one group back and forth, a total of 3 sets.

4.Letter Y Stretch This movement externally rotates the shoulders, stretches your abdomen and muscles, and exercises your upper and lower back extensor muscles. When performing the y movement, stay in the highest position for 5 10 seconds, then slowly lower your body and repeat 5 to 8 times, for a total of 3 sets.

5.Close grip row - This can be done through a cable machine or with a resistance belt, remember to use the supine hanging arm flexion and extension, imagine the shoulder blades squeezing back. One set was performed 15 times, for a total of 3 sets.

1. It can improve the movement of hunchback

1. Back rolling exercises

Have your child lie on a yoga roller on his back**, perpendicular to his spine. Then place your hands behind your head and bend your upper back to roll on the rollers 5 times. You can adjust the roller repeatedly to work on various parts of your child's upper back.

2. Prone cobra-like

Let the toddler lie face down, with his hands at his sides, use the palms of his hands to prop up his body, and leave the ground of the filial piety book to look like a cobra. Hold this position for 5 seconds, repeating 10 times, 2 to 3 times a day.

3. Bend your body back

A simple backbend is the type of extended stretch that stretches the muscles and reduces stiffness. This exercise is also suitable for sedentary office workers'people, it is better to exercise 2 or 3 times at rest.

4. Cats and camels stretch

Let your child lie on the ground like a cat, keeping his arms straight, his ridge contracted, and his back in a C-shape. Look at the navel for 15 20 seconds, return to the original position and arch the back again, release the spine, and look at the ceiling for 15 20 seconds.

5. Use the horizontal bar to pull up

This is one of the best exercises to improve your back shape and posture. This exercise works the rhomboid longus muscles in the back, which are close to the dilator dorsi. Let your child exercise once a day.

2. Adverse effects of hunchback in children

1. Affect the growth height

If the child is often hunched, it will affect the normal growth of his spine, which will lead to low height, and in severe cases, it will also affect the health of the spine and lead to problems such as scoliosis.

2. Affect children's eyesight

If your child is hunched over frequently, it may affect his reading posture, hinder his vision, and lead to eye problems such as refractive errors, which need to be corrected by wearing glasses.

3. Cause backache

If the child is often hunched, in addition to affecting the body's growth, it may also cause pressure on the spine, leading to muscle stiffness, resulting in back pain and other problems.

4. Affect children's sleep

In addition to causing backache, muscle stiffness may also affect children's sleep in the long run, causing insomnia, poor sleep and other sleep problems, which in turn affect learning and memory ability.

Source fiber 5, may cause headaches

In addition to causing muscle stiffness and muscle tightness, poor posture of the body can also affect the muscles around the head over time, resulting in tightness and headaches.