Teenagers' bones are rich in organic components, so they have good toughness and plasticity. If they don't pay attention to the posture of sitting and walking, they are easily deformed. Another reason for hunchback is lack of physical exercise.
So, how to correct hunchback?
(1) Pay attention to the correct body posture. Whether standing or walking at ordinary times, the chest is naturally straight and the shoulders are naturally stretched back. Sit up straight on your spine. Don't bend your head too much when reading and writing, not to mention lying on your desk. People say that "standing like a pine and sitting like a bell" has some truth.
Developing teenagers had better sleep on a hard bed to keep their spine straight during sleep.
③ Strengthen physical exercise. Do a good job in physical education class, do exercises between classes, and promote the development of muscle strength. Do corrective gymnastics on the basis of comprehensive exercise. There are many kinds of corrective gymnastics, including various forms of unarmed exercises and corrective exercises using various sports equipment. The main methods to correct hunchback are strengthening back muscles, straightening trunk and expanding chest.
The skeleton is the support of the human body, and the spine is the central axis, which is formed by overlapping and connecting more than 30 vertebrae according to laws. Normally, it has four physiological bends. Cervical lordosis, thoracic lordosis, lumbar lordosis and sacrococcygeal lordosis. If the spine bends forward too much, it is hunchback. Medical knowledge tells us that early exercise, avoiding fatigue and paying attention to balanced nutrition can delay the aging process. Supplementing calcium and properly basking in the sun will help prevent osteoporosis. Those hunchbacked people should sleep in hard beds and don't put too high pillows. Lumbar back muscle exercise, especially backward stretching exercise, helps to restrain the development speed of hunchback. The specific treatment plan must be examined and diagnosed by a doctor, and then actively treated.
In addition to trauma, there are several situations that can lead to hunchback. One is heredity, and the other is bad habits. Most people's hunchbacks are caused by bad habits. For example, she usually walks with her head down and doesn't pay attention to her posture when sitting. The girl deliberately closes her shoulders and lowers her head to cover up her prominent chest.
To eliminate hunchback, we should pay attention to overcoming the above bad habits. Usually walk and run, look up, lie on the bed or kang every morning and evening, put your shoulders on the edge, lie on your back, hang your head, and touch the ground with your hands backwards (pay attention to safety). You can also do this during the day off. It will get better gradually.
It is best to take a nap for about half an hour. A long sleep is good for restoring physical strength, and a short sleep is good for restoring brain power.
It is best not to lie flat or on your side during a nap. If you just take a nap on your desk in the classroom, you can touch your head, face and hands a little, and don't press your forehead on your hands or arms to avoid blocking the facial meridians. Don't sleep with clothes on, so as not to let out moisture.
Running can be gradual. Never feel particularly tired. Speed should also be based on your own physical strength. Young people can be quite fast. The time can be morning or evening.
When I was in high school, I wore a "good back" and felt very good, so I stood up unconsciously! You can try. I bought more than 300 at that time. I don't know if it's expensive or cheap now, hehe!
Believe in yourself, you will be fine! :)
Humpback, also called round back, is a manifestation of spinal deformation, which can happen to men, women and children.
There is no medicine for humpback in clinic, and it can only be corrected by physical therapy. The principle of correction is to strengthen the strength of back muscles, stretch the length of trunk, expand the scope of chest and pay attention to sitting posture. The specific method is as follows:
(1) Crawl, touch the ground with both hands and toes, and crawl 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.
(2) Rolling exercise will lie flat on the bed and roll twice a day for 5 minutes each time. To avoid dizziness, don't walk too fast.
(3) In Tai Ji Chuan Tai Ji Chuan, the waist is required to drive the limbs everywhere, so that the waist is always in a natural and comfortable state, which has a good corrective effect on hunchback.
(4) Stand naturally, turn your chest, put your hands on your hips, hold your head high, 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.
(5) Stand naturally with a stick and twist. Put two sticks with a length of 1 m on the back scapula and twist the chest 20 ~ 30 times at the same time.
(6) Lying on the bed in supine position, vibrating the arm beside the bed, making the shoulder close to the bed, the head naturally leaning back, and the arm stretching and vibrating for 20 ~ 30 times.
(7) supine arch bridge Lie on your back on the bed, arch your body like a bridge with your head and feet as support points, stop falling for 5 ~ 10 ~ 20 times.
References:
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Humpback is a common phenomenon, most diseases are not caused by diseases, but long-term bad posture, so correcting humpback should also start from correcting posture.
To correct hunchback, we must first relax our shoulders and backs and relieve the sense of stiffness. Lift your arms parallel, palms back, and try to move your arms back. You can do similar actions in bed. On the supine bed, place an object with a thickness of 6 ~ 10 cm on the protruding part of the hunchback to relax the whole body, straighten your arms naturally, put your palms up and stretch your shoulders back.
Second, understand the essentials of correct posture. You can use the method of ballet body training, with heels together and feet open 180 degrees to form a "one" character. The easiest way to correct hunchback is to stand with your back against the wall, which is the daily training of fashion models. In short, humpback can be corrected as long as the center of gravity is in the heel position. You can also lift your front foot, such as stepping on a book with the sole of your foot (more than 20 mm thick), and often do such standing exercises, so that you can gradually correct your hunchback. This is also a new method of dance body training, which has scientific basis.
Third, use corrective shoes. Body shaping shoes are also called body shaping training shoes. This kind of shoes is high at the front and low at the back, which is the same as the method of correcting hunchback by lifting the front foot and the principle of correcting hunchback by walking backwards, except that this method is simpler, more active and regular, and convenient for long-term persistence. This kind of shoes is very common abroad, which is called "floor shoes" in Europe and America, and "slimming shoes" in Hong Kong. The physical training shoes are basically the same as ordinary shoes in appearance, and can be used as shoes for daily life.
Adolescent hunchback, that is, adolescent habitual spinal curvature, can be divided into scoliosis (bending from left to right) and kyphosis. The curvature of the spine not only affects bodybuilding, but also squeezes the cranial nerves, spinal nerves and visceral nerves related to the brain and spinal cord, causing neurological disorders, leading to poor memory, slow response and low IQ of teenagers. It can be said that hunchback, like myopia, is a major public hazard that harms the healthy growth of teenagers. If teenagers find humpback, in addition to strengthening general physical exercise, they can also take the following methods to correct it.
First, push-ups method. 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.
Second, oppose 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 on 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.
Third, the legislation of wall-mounted radio stations. The two heels are close together, the knees are slightly tightened, the hip muscles are tightened, the lower abdomen is slightly contracted, and the chest is naturally tall and straight. 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.
Fourth, the method of leaning back and vibrating arms. 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.
V. Transverse vibrating arm. Sit upright or stand with your legs apart, put your hands straight on your head, palms facing each other, and swing your body back and forth from the waist up and left and right with appropriate force. Repeat 30 ~ 40 times.
Six, horizontal bar hanging 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.
These methods have their own characteristics and practical value, and teenagers can choose or adopt them all according to the specific conditions of the site and humpback whales. After a period of training, it will have a certain effect.
References:
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