The five movements to be shared below are the most effective ways to correct hunchback. Many rehabilitation centers are also correcting humpback in a similar way. You might as well practice.
I. L-shaped extension
L-shaped stretching is a stretching action specially aimed at our thoracic joint and shoulder joint. Although this action is simple, it is very effective, and it is enough for a less serious hunchback.
When doing L-shaped stretching, try to hold your head high and your chin inward, so that you can fully open the thoracic vertebrae and correct the hunchback.
When the novice is doing it, he should experience the feeling that the thoracic spine is stretched. If you feel a scratching sound on the upper side of the spine when you do it, it means that this action is done in place.
Second, the supporting scapula extends forward and then retracts.
The action of supporting the scapula to extend forward and then retract is more aimed at the humpback shape with chest and shoulders. This hunchbacked person generally looks like a long neck. You can do this by supporting the scapula to stretch forward and then retract it.
The supporting scapula is extended forward and then retracted. When your body falls, you have to experience the feeling that your shoulder blades are raised. When your body rises, you should feel the contraction of the serratus muscle under your arm.
Don't lower your head when doing this action, try to keep your neck straight and neutral, so that the correction effect is better.
Third, put your head on your stomach.
There is also a hunchback type, which is the lack of strength in the back chain of the body. This kind of hunchbacked person generally doesn't like sports very much, and always wants to sit and lie down, and it is uncomfortable to stand for a while.
This hunchback player can solve it by lying on his back and looking up, mainly to improve our back strength. The greater the back support, the better the effect of correcting hunchback.
When we stand up, we should open our elbows backwards, try to remove back muscles and pause at the highest point for a while.
Fourth, bend over and open your shoulders.
Bend over and open your shoulders. This is a stretching action. In fact, for posture problems such as hunchback, stretching is the best, but the process is more painful.
The stretching effect of bending over and opening shoulders is more overbearing than L-shaped stretching, so you need to be careful not to press too hard when operating.
Bend over and open your shoulders. The distance between your hands is slightly wider than your shoulders. Pay attention to your chest when you sink, and then keep it at the lowest point for about 20 seconds.
Verb (short for verb) Raise your heel.
Some people's hunchbacks are automatically chosen by the body to maintain balance. For example, some people hunch over because the heel bears all the weight when standing, and the body will involuntarily hunch over to maintain the balance when standing.
Therefore, the first way to solve this hunchback is to lean forward as far as possible when standing and press your weight on your toes, so that the hunchback will be solved naturally.
Then, if the feeling is not obvious enough, you can try to strengthen your calves and ankles by lifting your heels, so that your toes can support more and your body naturally leans forward.