Race against time is fighting for yourself, so can you spare a few minutes that night to rest your brain, nerves and body? Can you leave a few minutes for us to have a luxurious exercise and stay away from "hunchback with chest"?
"Chest-containing" is a deviation involving the normal physiological curvature of the spine. Its most obvious appearance feature is that the head often leans forward unconsciously, and the position of the thoracic vertebra on the back is curved. Seen from the side of the body, the spine is "C"-shaped. This is called "big family with big breasts" for short.
Under normal circumstances, the thoracic spine has a curve that protrudes backward. When the curve protrudes backward excessively, it presents a "hunchback" posture.
(1) round shoulder
The scapula is connected to the chest. Once the shoulder is covered by the chest or hunched, the position of the scapula will also be affected, thus forming a "round shoulder"! What effect will that have?
When the upper limbs are lifted high, the activity function will be limited and even pain will occur. When we encounter shoulder pain, we often evaluate whether we have a hunchback and a chest!
(2) Tortoise neck
With the increase of kyphosis angle of thoracic vertebra, the cervical vertebra will also extend forward, forming a "turtle neck".
Good at observation: in daily life, including chest, hunchback, round shoulder and high collar? Often appear at the same time!
(3) Decreased cardiopulmonary function
After the chest (including heart and lung) is squeezed, the heart and lung organs will also be squeezed, which will lead to the decline of heart and lung function, and often lead to chest tightness, dyspnea and other symptoms.
(1) tension hunchback
It is difficult to straighten your back, and there is something standing on your back. This is called tension hunchback.
(2) Soft hunchback
It's easy to straighten your back, but it won't last long. It's called a soft hunchback.
! ! ! Difference:
Tension hunchback may have a restriction on straightening, while soft hunchback does not.
! ! ! * * * Similarities:
It is necessary to carry out total consciousness training,
Always remind yourself of your physical problems,
Choose different exercise programs according to different types.
The motion of the spine is a coupled motion, and the flexion, extension, rotation and lateral flexion of the spine are linked together. Motion restriction in any direction will lead to motion restriction in other directions.
Because the flexibility of the thoracic spine decreases, we have to increase the flexibility of the thoracic spine stretching (not directly stretching).
Action 1: sitting posture, thoracic spine rotation
To improve the extension of the thoracic spine, we can start by enhancing the rotation of the thoracic spine.
Sit quietly in front of the chair 1/2-2/3, put your hands across your chest, lift them parallel to the ground, and clamp your legs to fix your pelvis; First slowly turn left, then turn right; Help others, put your hands under the training chest and fix your body. Rotate left and right 10-20 times in each group.
Action 2: Kneeling posture, thoracic spine rotation.
Kneel on your knees and put your hands on the ground to ensure that your waist is in a neutral position. Remember to close your waist and shoulders, keep your lumbar spine still, and let the thoracic spine rotate around the spine (the thoracic spine rotates, not the lumbar spine).
When the arm is raised (pay attention to the rotation of the thoracic vertebra to maximize the amplitude), hold for a few seconds and slowly return to the original position, 20 times left and right/group.
Action 3: YTW practice
Principle: enhance back strength, enhance perception and find a sense of position.
Lie on the mat and gently step on the ground with your toes; Lift your chest slightly and leave the ground above your chest.
Y: Hands extend obliquely outward (thumbs up);
T: the arm extends to the side to form a "T" shape;
W: bend the elbow to form a w shape;
Repeat the previous actions: 5 times/group at the beginning and 10- 15 times/group at the later stage. (Details in place, no quantity required; Avoid: shrug your shoulders, raise your arms excessively, and clamp your shoulder blades excessively to the middle. )
Action 4: Back muscle strengthening exercise
With the help of yoga balls, find the balance of your body, leave your hands off the yoga mat and lift them horizontally with the ground.
The arm begins to do a little restlessness, accompanied by breathing (when the arm is up, inhale; On the way down, exhale).
At the same time, you can also do some small swings back and forth, and be careful not to shrug your shoulders; You can use small dumbbells and mineral water bottles to increase some weight and appropriately increase the difficulty coefficient. Raise your head slightly to promote the extension of the spine.
Action 5: Back muscle strengthening exercise
Principle: Use elasticity to increase the strength of the back.
Choose to stand on the yoga mat with your feet slightly apart, your legs not straight and your knees slightly bent;
Grasp elastic belt in front of the body with both hands like a sword, open elastic belt diagonally to both sides with both hands, and then return to the original position;
Keep the spine neutral. 15-20 times/group.
Today, I shared some improvement training for hunchback with chest.
On this basis, the studio also designed a lot of training movements, here, just introduce some!
In order to have a better figure, get better health and make yourself more confident, then you can start practicing from these movements!