Most humpback whales are also called postural humpback whales because of their long-term bad posture. As long as you pay attention to yourself, your posture can be improved, which belongs to postural hunchback. Postural hunchback can be corrected before the age of 35 The younger you are, the easier it is to correct, and the better the effect.

The following correction methods have their own characteristics and are of practical value. Teenagers can choose or do all of them according to the specific conditions of the venue and humpback whales. After a period of training, it will have a certain effect.

1. Hold the wall and press the chest and waist.

Stand one step away from the wall and raise your arms to hold the wall. Lean your upper body as far as possible to your predecessor, hold your chest high and lower your waist, and don't move your feet forward. Keep your chest against the wall and keep it for 4 beats before recovering. This action should be practiced frequently, so that the child can gradually form a posture of holding out his chest and pulling out his back.

2. Turn your arms over your chest and waist.

Stand with your back to the wall one step away, turn your arms inward and lift the grip, then hold your head up to the highest, fold your arms inward as much as possible and stand upright. Keep 4 beats before recovery. Do it 6 ~ 8 times and pay attention to breathing naturally.

3. Back, hands and chest exercises

Open your legs, make a fist with both hands, cross your fingers behind your back, then lock your shoulder blades, raise your arms to the highest position, stand up straight, and then restore. 2 dozen 1, do 16 times.

Step 4 sit upright

Tie an object (not too hard) to the back of the chair, such as a ball. People sit in a chair, with their hips as far as possible inside, their backs leaning against objects, holding the back of the chair with both hands backwards, and then holding their arms as far as possible inside, holding their heads up and chest out. Four beats completed 1 time, 6 ~ 8 times.

5. Chest expansion exercise

Open your legs, raise your arms horizontally in front, then open your arms to the side to expand your chest, and then restore them. Repeat this for 16 ~ 20 times. It is required to expand the chest backward quickly and with a certain strength, and hold your head up, chest out and abdomen in the process of chest expansion.

Get your feet on your stomach.

Lie on the ground, straighten your knees, stretch your toes, lift your arms forward, lift your arms and legs from both ends at the same time, tighten your back muscles, and then restore them 8 ~ 12 times. It is required to clamp your legs and hold your head high when starting.

Step 7 arch on your back

Lie on your back, pull your arms straight at your side, lift your chest upward from the ground for 2 seconds, and then do it 8 ~ 10 times. When chest is required, the back is off the ground to the highest point, and the neck cannot be relaxed.

8. Take a stick on your shoulder

Spread your legs apart, hold the stick with your hands slightly wider than your shoulders, lift the stick over your head, wrap your arms around your back, drop the stick on your back, and wrap your arms from back to front. Exercise 12 ~ 15 times. It is required to straighten your arms, chest and abdomen, and wrap your shoulders back and forth.

9. Crawling practice

Hands on two toes, crawling on the ground like a baby. Distance from short to long, speed from slow to fast. Climbing in a straight line or in a circle is also acceptable. To prevent the handle from being worn, you can wear gloves and climb twice a day, each time 10 ~ 15 minutes.

10. Rolling motion

Five minutes twice a day, lying upright in bed and rolling. To avoid dizziness, don't walk too fast.

1 1 taijichuan

Tai Ji Chuan requires the waist to drive the limbs everywhere, so that the waist is always in a natural and comfortable state, which has a good corrective effect on humpback.

12. Hold your chest and turn around

Stand naturally, arms akimbo, head up and chest out, turn left first, then right, and repeat for 30 ~ 40 times. To do this set of movements, try to hold your chest and abdomen as much as possible and turn around hard.

13. Turn with a stick

Stand naturally, put two sticks with a length of 1 m on the back scapula, hold your chest out and turn around 20 ~ 30 times.

14. bedside vibrating arm

Lie on your back, your shoulders are close to the bed, your head naturally leans back, and your arms stretch and vibrate for 20 ~ 30 times.

15. supine arch bridge

Lie on your back on the bed, with your head and feet as the support points, arch your body like a bridge, stop for 5 ~ 10 ~ 20 times.

16. Push-ups

Hands and feet touch the ground at the same time, supporting the head, neck and body. When practicing, bend your elbow and push your arm, and move straight up and down without touching the ground. Repeat 15 ~ 30 times.

17. Anti-supporting legislation

Folk also called "scorpion climbing the wall upside down". Stand against the wall about 1 m away from the wall, then touch the ground with your hands 30 ~ 50 cm shoulder-width away from the wall, with your legs straight back against the wall, your feet up and your head down in an inverted arch shape. It is advisable to insist on 1 ~ 2 minutes each time.

18. Legislation of wall-mounted radio stations

The two heels are close together, the knees are slightly tightened, the hip muscles are tightened, the abdomen is slightly contracted, and the chest is naturally raised. Shoulders should be flat, slightly backward, arms naturally droop and gently stick to the sides of your body. The neck is straight, close to the collar, the jaw is miniature, and the head is lifted. When practicing, keep your heels, calves, hips, shoulders and back of your head close to the wall. You can stick to the wall station 1 ~ 2 times a day for at least 30 minutes each time.

19. backward tilting vibrating arm method

Sit in a chair with your arms straight, lift back from the front, and tilt your head back. Or straighten your arms, lift horizontally from both sides of your body and move back and forth, while tilting your head backwards. 10 ~ 20 minutes each time.

20. Transverse vibrating arm

Sit up straight or stand with your legs apart, put your hands straight on your head, palms facing each other, and use appropriate force to make your body swing back and forth from the waist up and left and right. Repeat 30 ~ 40 times.

2 1. Horizontal bar suspension method

Standing under the horizontal bar about 2.5 meters high, grab the bar body with both hands shoulder width, so that the body will naturally straighten and sag, and then swing up and down slightly. 65438+ 0 ~ 2 minutes each time is appropriate.

22. Sleep in a hard bed

You can try to sleep on a hard bed without a pillow, 10 ~ 20 minutes each time.