1, hold the wall, hold your head high.
Action essentials: face the wall, stand at a distance of about 30~50 cm, and hold the wall with both hands; Try to stick your abdomen to the wall, then lean back for 20 seconds and repeat 10 times. Be careful not to stand on tiptoe, try to inhale when your abdomen is against the wall, exhale when you straighten your waist, and breathe three times in 20 seconds.
2. Chest expansion exercise
Action essentials: sit in a chair with your back straight; Bend two elbows and raise your arms level with your shoulders; Slowly pull the elbow back, try to bring the scapula together and stretch the pectoralis major; Keep this posture, slowly lift your chin, tilt your head backwards, exhale slowly, and stand still for 3~5 seconds, repeating 10 times. If you feel stiff in the back, you can take a hot bath and relax your muscles before doing it. When you lean your head back, you should move slowly, not too hard. If you have dizziness or headache, stop immediately.
3. Forward flexion movement
Action essentials: stand up straight with your feet slightly apart; Bend over slowly, with your arms straight and drooping; Hold the posture for 3~5 seconds and repeat 10 times. When you bend over, you should consciously stretch your waist muscles, don't bend your knees, and do it step by step When your body gets used to it, just put your feet together.
Step 4 stand upright on the ground
Action essentials: kneel on the ground, legs straight and close together; Support your body with your hands, put your abdomen on the ground, slowly straighten your upper body, raise your head, look straight ahead, and take a deep breath. Hold this position for 20 seconds and repeat 10 times.
Humpback whales not only seriously affect our image, but also do immeasurable harm to our physical and mental health. Therefore, if humpback whales are found, we should deal with them in time, get rid of the wrong living habits, remember these tips, and let our backs stand up again.
The best action diagram for correcting hunchback
1, stand forward and bend over (hands crossed)
Stand on the yoga mat, pay attention to the width of your feet and hips, cross your fingers behind your back, take a deep breath, fold your body down, relax your head completely, look for the ground with your hands back and keep breathing.
2. Dolphin style
Half kneeling on the yoga mat, knees on the ground, elbows in both hands to measure the distance, then elbows on the ground, hips slightly raised, feet on the ground, as close as possible to the ground, keep breathing.
3. Anti-prayer style
Kneel on the yoga mat, put your hands behind your back, put your feet and palms together, and keep your shoulder blades flat. Keep this posture 10~ 15 seconds.
4. Eagle style
Standing on one leg, first wrap your left leg around your right leg, and then wrap your right hand around your left hand. Hold the posture for 10~ 15 seconds, then change the right leg and repeat the above posture.
5. Bow style
Lie prone on the yoga mat, bend your knees, hold your heels backwards with your hands, take a deep breath, lift your chin, lift your chest off the ground, keep your heels away from your hips, and keep your knees looking for the ground 10~ 15 seconds.