I have written "The Effect of Sitting-time Humpty-backed Computer Family on Muscles" before, and it is no exaggeration to write another one. This time, Marc Perry, the founder of BuiltLean, introduced five actions to correct and prevent hunchback. These five movements include relaxing tense chest muscles, strengthening upper back muscles and improving your hunchback posture, and doing them several times a week until your posture is improved.

1. Stretch the chest muscles-30 seconds each time, 3 times on each side.

2. Press the chest-press the chest with a ball or tennis ball for 30 seconds each time, three times on each side.

3.*** Roll up the upper back with a roller-use a roller to improve the flexibility of the spine and correct the condition of the round shoulder. First, put the drum in the middle of the back and do an up-and-down motion, then roll it up slightly and do an up-and-down motion (see the video above). When you find a tight place, you can roll the area back and forth with a roller for about 10~ 15 seconds. Count one group back and forth and do three groups.

4. Stretch with the letter Y-this action will turn your shoulders outwards, stretch your abdomen and muscles, and exercise your upper and lower back extensors. When doing Y-action, stay at the highest position for 5~ 10 second, then slowly lower your body and repeat it for 5~8 times.1* * is divided into 3 groups.

5. Hold the racket tightly on the chest-this can be done by cable machine or using resistance belt. Remember to "bend your back and stretch your arms" and imagine your shoulder blades pressing backwards. One group 15 times, * * * three groups.