1. Stand against the wall: with your back to the wall, your back close to the wall, your feet together, your heels close to the wall, your abdomen closed and your chest held out, and your back straight. Keep this posture for about 15 minutes to 30 minutes, 1 time or twice a day.
2. Prone swallowing: The patient takes a prone position, face down, gently lifts his head and upper arm with the shoulder joint as the support point, then lifts his shoulders backward and upward, and at the same time gently lifts his feet, allowing his ribs and abdomen to support his body for 3-5 seconds, and then resumes his posture and rests for 3-5 seconds, repeating 65,438+000 times a day.
3. Five-point support: The patient takes the supine position, bends his knees, lifts the pelvis with the heels, elbows and head as fulcrums, tries to make the abdomen and knee joint level as much as possible, and then slowly puts it down and falls into one action, with 20 to 30 consecutive movements.
Exercise method for correcting hunchback
First, to understand the essentials of correct posture, you can use the method of ballet body training, heel together, feet open 180 degrees. The easiest way to correct hunchback is to stand with your back against the wall, which is the daily training of fashion models.
You can also lift your front foot, such as stepping on a book with your sole. Regular standing practice can gradually correct hunchback, which is also a new method of dance body training and has scientific basis.
Second, the use of orthopedic shoes. Body shaping shoes are also called body shaping training shoes. As mentioned above, this kind of shoes is the same as raising the front foot to correct hunchback, but this method is simpler, more active and often convenient for long-term persistence.
This kind of shoes is very common abroad, and has become a sneaker in Europe and America. It's called slimming fitness shoes in Hongkong. The physical training shoes are basically the same as ordinary shoes in appearance, and can be used as shoes for daily life.
Third, when sleeping, you can try to stretch correctly, lie on your back, separate your feet from your shoulders, put your knees together, raise your hands horizontally above your head, palms up or inward, and it doesn't matter if your arms are not straight at first. The longer you keep them, the better.
Original stretching can correct the influence of neck and shoulder posture on cervical spondylosis and hunchback, obviously optimize the shoulder and neck lines and lengthen the neck.