I m 45 years old and a bit hunchbacked. Can it be corrected with the standing wall method?

If you are 45 years old, you have to pay more attention to it, and it is not very good for you to correct it, and it may have the opposite effect and you will be injured. You still have to rely on your usual habits, even if you spend money at your age, it's useless (to be honest).

The following is what a Chinese medicine practitioner taught me, I don't know if it will be useful to you, but you may try it, and it won't hurt.

Every day, with your back to the wall, you must stand upright with your head, shoulders, waist, hips, and calves against the wall for 15 minutes. It is very difficult to lean against the wall, but to persevere, try to distance the waist from the wall and not even insert your fingers, this method can not only correct the hunchback, but also effective for cervical spondylosis, and can also exercise a person's body. It's important to persevere!

If this effect is not obvious, use pull-ups, 5 next groups, a total of 3 groups, if there is a body, do a few more groups, the absolute effect is good, only willing to endure hardship, can be good.

Dance training can make the body straight, overcome some undesirable body postures such as hunched over. For example, the "one" training of ballet, through the opening of the lower limbs, the center of gravity of the human body is forced to move back, so that the pelvis tends to be erect, the lumbar lordosis is reduced, and the spine is straightened as a whole. After long-term training, the muscles of the hips, waist and abdomen have been strengthened, forming a powerful muscle splint that makes the waist and torso into an abnormally straight posture.

This is an important prerequisite for the beauty of the dancer's physique, and long-term "one" training can naturally shape an unusually tall and unnatural posture. (Excerpted from: Beijing Dance Academy's "Tenth Five-Year" Planning Textbook - Dance Physiology Editor:

In the final analysis, the key to overcoming hunched back is to shift the body's center of gravity backwards.

The soles of the body correction shoes designed according to the principle of ballet are high in the front and low in the back, forcing the center of gravity of the human body to move backwards, and the pelvic tilt is corrected, and the spine is naturally straight.

You can test it yourself: barefoot, step on a book about 18 mm thick with your front foot, and check whether your posture is upright and whether your hunchback is lightened.

Adolescent hunchback, i.e., adolescent habitual curvature of the spine, is divided into two types: scoliosis (left and right curve) and kyphosis. The curvature of the spine not only affects the body shape, but also squeezes the cranial nerves, spinal nerves, and splanchnic nerves related to the brain and spinal cord, causing nerve disorders, resulting in memory loss, slow response, and low IQ in adolescents. It can be said that hunchback, like myopia, is a major public hazard that endangers the healthy growth of adolescents.

If adolescents find the phenomenon of "hunchback", in addition to strengthening general physical exercise, the following methods can also be used for correction.

1. Push-ups. Touch the ground with both hands and feet at the same time, and prop up your head, neck, and body. During the exercise, bend the elbow and push the arm, and move the body up and down without touching the ground, repeat 15 to 30 times.

2. Anti-overthrow legislation. It is also known as the "scorpion upside-down wall climbing method". Stand about 1 meter away from the wall, then land on the ground 30 50 cm from the wall with your hands shoulder-width apart, and turn your legs straight back on the wall, with your feet on top and your head on the bottom in a reverse arch shape.

It is advisable to insist on 1 2 minutes each time.

3. Legislation on wall stations. The heels are close together, the legs are clamped and the knees are slightly pushed back, the buttocks muscles are tightened, the lower abdomen is slightly tightened, the chest is naturally straightened, the shoulders should be flat and slightly stretched back, the arms are naturally drooping and lightly attached to the sides of the body, the neck is straight and close to the collar, the chin is slightly closed, and the head is up. Keep your heels, calves, buttocks, shoulders and the back of your head close to the wall.

You can stand against the wall 1 2 times a day, and each time it will not be less than 30 minutes.

Fourth, the back-tilting vibrating arm method. The body is sitting in a chair with your arms straight up and back from front to back, while your head is tilted back. Or with your arms straight and moving from front to back with your arms raised at your sides, while your head is tilted back. 10-20 minutes each time.

5. Lateral vibrating arm. Sit with your upper body upright or stand with your legs apart, raise your hands straight to the side of your head, palms facing each other, and swing your body above the waist to the left and right with appropriate force. Repeat 30 to 40 times.

Sixth, the horizontal bar suspension method. Standing under the horizontal bar with a height of about one meter, grasp the bar body with both hands and shoulder width to make the body naturally straighten and hang in the air, and then oscillate up and down slightly. 1 2 minutes each time is appropriate.

These orthodontic methods have their own characteristics and practical value, and adolescents can choose to do them or all of them according to the specific conditions of the site and hunchback. After a period of training, it will definitely have a certain effect.

Hunchback is a relatively common phenomenon, and most diseases are not caused by diseases, but long-term bad posture, so the correction of hunchback should also start with correcting posture.

First, learn the essentials of proper posture. You can use the ballet body training method, the heels are together, and the feet are 180 degrees outward, forming a "one" shape. The easiest way to correct a hunchback is to stand with your back against a wall, which is a daily training for fashion models.

You can also put the front foot high, such as stepping on the ball of the foot (thickness of more than 20 mm), often doing such standing exercises, can gradually correct the hunchback, which is also a new method of dance body training, which is based on science.

Second, use shape-correcting shoes. Body correction shoes are also called body training shoes, this kind of shoes are high in the front and low in the back, and the method of correcting the hunchback of the front foot is the same as the previous one, but this method is simpler, more life-oriented and regular, and is convenient for long-term persistence. Body training shoes are basically the same as ordinary shoes in appearance, and can be used as daily life shoes, and there are many repeat purchases from repeat customers.

In addition, you can try to do the right stretch when sleeping: lie on your back, feet shoulder-width apart, knees bent together, hands raised above your head, palms facing each other upwards or inwards. It doesn't matter if you don't have your arms straight at first, the longer you keep it, the better the results.

Zhengzhiben stretching can effectively correct the posture of the neck and shoulder back, and has a significant effect on cervical spondylosis and hunchback, significantly optimizing the neck and shoulder lines and elongating the neck.

1. For the primary disease**.

2. Mainly conservative, patients should lie on a hard bed, stretch their chest and back as much as possible when standing and sitting, and maintain a good posture. Avoid excessive bending or weight-bearing activities, and strengthen your back muscles to limit kyphosis.

3. When the thoracic kyphosis is large and exceeds 50°, it can be fixed with a stent or plaster cast to correct the deformity as much as possible. Passive fixation for deformity correction should pay close attention to complications such as soft tissue injury, overcorrection, and concurrent scoliosis. The immobilization time with a stent or cast should not be less than 1 year.

4. Corrective exercises, the purpose of which is to strengthen the back extensor muscles and stretch the ligaments in front of the chest.