The action of correcting hunchback:

1, one-legged side kick

Target muscle groups: abductor, adductor and buttocks.

Action essentials:

Hands tighten waist and abdomen, hips always face forward, gluteal muscles exert force to drive legs to move, only femoral joints have obvious movements, the knee joint on the training side is not bent, and the leg on the supporting side remains stable.

2. Superman Twists

Target muscle groups: core, buttocks and flank.

Action essentials:

Change the last movement into an upper limb movement. The elbow on the elbow flexion side is as close as possible to the elbow on the support side, and the side abdomen is tightened at the same time. At this time, you can feel the abdomen on the elbow flexion side being strongly squeezed and stretched.

3, one leg balance type

Target muscle groups: legs, hips, back and shoulders.

Action essentials:

Maybe your flexibility can't make you reach such a standard level. It doesn't matter. You just need to lift one leg, but keep your upper body level.

4. Superman style

Target muscle groups: lower back, buttocks and shoulders.

Action essentials:

The upper body and lower body should start at the same time. Your power point is mainly concentrated in the lower back and buttocks, but the whole rear chain is stimulated at the same time. This action is very important for girls, which can prevent and correct hunchback.

Extended data:

Etiology and common diseases of hunchback;

1. Youth hunchback

Also known as "juvenile humpback" and Schellmann's disease. The lesions mainly involved the middle and lower thoracic vertebrae. The lesion occurred in the second ossification center of the vertebral body, that is, the epiphyseal plates above and below the vertebral body. The thoracic vertebra bends backward, so that the pressure in front of the vertebral body is greater than that in the back. The necrosis of the anterior epiphysis affects the height development of the first half of the vertebral body.

2. vitamin d deficiency

Calcium and phosphorus metabolism disorder and bone changes caused by vitamin D deficiency in vivo. Its outstanding performance is that rickets in children and osteomalacia in adults coexist with osteoporosis, which affects the functions of nerves, muscles, hematopoiesis, immunity and other tissues and organs and seriously affects the growth and development of children.

3. Ankylosing spondylitis

With the progress of the disease course, the whole spine stiffness can appear from bottom to top: the curve of lumbar lordosis disappears first, and then thoracic kyphosis and hunchback deformity appear; The cervical spine is involved, and the movement of the cervical spine is limited. Finally, the movement of the spine in all directions is limited.

4. Mucopolysaccharidosis

Progressive joint distortion, kyphosis or scoliosis, common changes such as chicken breast, hunchback, knee joint valgus or varus, limb flexion, valgus deformity, claw hand, etc.

Baidu encyclopedia-hunchback