Improve the movement of the hunchback, 5 simple movements to improve the hunchback?

Due to the incorrect sitting or standing posture in daily life, many women have a poor posture with their breasts hunched over. Hunched back not only affects the appearance of the appearance, but also causes a variety of discomforts in the body, such as shoulder and neck pain, poor breathing, constipation, etc. Therefore, it is recommended that the following set of actions to improve the hunched back with chest and chest, and practice it once a day, the posture will be significantly improved, and the temperament will be greatly improved!

Action. 1. Precautions: Extend your arms and place them on both sides of your ears. Get down on your knees with your knees slightly apart. When the body is pressed down, the chest is opened as much as possible, and the back muscles are stretched.

Action. 2. Precautions: Arms are straight, palms are directly below the shoulder joints, knees are on the ground, knees are separated, and thighs are perpendicular to the ground. As you exhale, arch your back and head down. Inhale and the waist collapses down, and the head goes up. Be careful to exhale deeply and inhale deeply.

Action. 3. Precautions: The elbow is supported on the mat, the hand joint is directly below the shoulder joint, and the forearm is on the side of the body. Exhale with your chest up toward the ceiling and your head down. Keep breathing evenly.

Action. 4. Precautions: Lie on your back on the mat, shoulder blades against the cushion, and chest up. Put your hands together and bend your elbows slightly. When you inhale, slowly lower your arms towards the top of your head, and in the process of lowering, you should straighten your chest and feel the stretching sensation in your chest. Exhale arm reduction.

Action. 5. Precautions: Kneel on the mat with your knees together and your hips on your heels. Keep your chest up and your upper body perpendicular to the ground. Exhale and do a reverse counter-stretch with your hands behind your back, keeping your chest up and not shrugging your shoulders.

Action. 6. Precautions: Kneel on the mat and sit on the heels with your hips. Keep your chest straight with your upper body perpendicular to the ground. Ten fingers crossed, arms straight, arms straight on either side of the ear. Keep your chest straight and don't shrug your shoulders at this point.

Practice 1-2 times a day, either on a regular basis or before bedtime. Keep it for a month, and your posture will improve significantly

The main thing to improve the movement of the hunchback is: Pay attention to your body movements, and walk with your chest up. Rise. Look straight ahead. As long as it remains like this at all times. Behavior is fine. Wish.

1. [Stretch at the base of the left leg].

Target sites: iliopsoas, rectus femoris.

Point 1: Stand upright, facing forward, with your hips forward.

Point 2: Distance your right foot from your left knee as much as possible, and tense your left leg and hips.

Point 3: Bend your upper body to the right side.

2. [Stretch at the base of the right leg] Target parts: iliopsoas muscle, rectus femoris.

Point 1: Stand upright, facing forward, with your hips forward.

Point 2: Distance your right foot from your left knee as much as possible, and tense your left leg and hips.

Point 3: Bend your upper body to the right side.

3. [Breaststroke stroke] Main muscles: rotator cuff muscles, deltoids, trapezius muscles.

Point 1: Open your shoulders when you row your arms forward.

Point 2: When paddling your arms back, clamp your shoulders together with your palms facing up and touch firmly back.

Point 3: Breathe smoothly and naturally: Inhale when you move your arm forward, exhale when you pull your back arm Frequently Asked Questions: Shoulder snapping. Solution: Repeat the practice without pain, allowing the shoulder blades to move the arms.

4. [V-shaped confrontation support] Main muscles: rectus abdominis, transverse abdominis.

Point 1: Tense your abdomen and fight your hands and knees hard.

Point 2: Keep your back straight.

Point 3: This can also be done while sitting on a chair, as long as your feet are off the ground and your hands and knees are facing each other.

5. [Stretching on the left side of the neck] Main muscles: sternocleidomastoid muscle, scalene muscle.

Point 1: Sit up straight with your cervical spine bent sideways, not forward.

Point 2: Look down at the ground to the right and to the left when you look up.

6. [Nod and tilt your head] Main muscles: head and neck flexor and extensor muscles.

Point 1: Place your hands behind the cervical spine to ensure that the neck is fixed throughout the movement.

Point 2: Hold your chin close to your neck when nodding your head, and lift your jaw up when you tilt your headCommon mistakes: The cervical spine swings back and forth with the nod Solution: Hold the back of the cervical spine with your hands and slowly complete the action while keeping the cervical spine still.

5 movements to improve the hunchback: chest stretching, massage ball chest relaxation, upper back foam roller release, lying on the ground Y-stretch, and lying on the ground Y-stretch.

If the patient is hunched over for a long time, it will lead to changes in the normal physiological curvature of the spine, resulting in mechanical instability, and then it is easy to induce degenerative changes in the cervical, thoracic and lumbar vertebrae. When the patient is hunchbacked, the cervical spine is in a forward flexion position, the physiological curvature of the lumbar spine disappears, and cervical spondylosis, lumbar spine diseases and so on are prone to occur.

When sleeping, sleep on your back and do not use a pillow; When walking, be sure to hold your chest up and head up, and force your neck back; When standing, it is best to lean against the wall, next to each other, so that the head and back are all strong.

Pull-ups, standing against the wall, planks, 5-point support, 3-point support. These are very good options to improve your hunchback.

You can do chest expansion exercises, you can also keep your body close to the wall, you can also raise your hands over your head, or put your hands behind your back and then raise your hands crossed, these movements can improve the hunchback.