Hunchback, sore shoulders, neck and upper body? Poor posture is the key reason.
With the popularity of 3C products, modern people are increasingly inseparable from mobile phones, tablets and computers. Looking down at the screen for a long time will not only hurt your eyes, but also make your head and neck involuntarily protrude forward, your shoulders lean forward, hunchback and other bad postures come to you if you don't change your posture properly when using 3C products.
To improve hunchback, first practice back muscle strength. 2. Exercise the stretching exercise of broad back muscles.
What can I do to improve hunchback? Nakano, a well-known Japanese fitness coach and health coach? James. Yixiu mentioned in the book "The First Effective Stretching Method in the World" that latissimus dorsi is the largest muscle of human beings, covering the back to the waist. Once the latissimus dorsi is stiff, the whole back will feel tight and tired, and it is easy to hunch over, or the arm can't be lifted. Moderate stretching of latissimus dorsi by twisting action is a good way to help improve the above discomfort symptoms. For example, the following two stretching exercises are good ways to ease and correct:
Cross leg stretching exercise
Exercise:
1. Sit cross-legged, raise your hands above your head, grab your wrists, turn the wrists of the grabbed hands into palms and face forward.
2. While exhaling, pull up the wrist with the hand that grabs the wrist and lean forward. Be careful not to move your lower body at this time.
Important: Don't let your hips leave the ground because of the strength of your wrist. When stretching, your left and right ischias should be pressed against the floor.
NG action-hips off the ground: if you lift your hips off the ground with your hands, you can't pull the muscles you want to stretch.
Towel stretching exercise
Exercise:
1. Prepare a towel with a length greater than the shoulder width, grab both ends of the towel with both hands in front, and separate your feet waist width or shoulder width.
2. Hold the towel over your head and be careful not to fold it.
3. When exhaling, the upper body leans forward and keeps this posture.
Key points: when the upper body leans forward, if the waist is close together, the target muscle can't be pulled, and the lower body should be fixed. And because this action does not need to cross legs, people with knee pain and discomfort can easily complete it.
Sit cross-legged, put your hands on your head, grab your wrist, and turn the wrist of the grabbed hand into a palm. (Photo/provided by Daejeon Publishing) While exhaling, pull the wrist up with the hand that grabs the wrist, and the upper body leans forward. Be careful not to move your lower body at this time. (Photo/provided by Daejeon Publishing) ng Action: If you lift your hips off the ground with your hands, you can't pull the muscles you want to stretch. (Photo/courtesy of Daejeon Publishing) Prepare a towel that is wider than the shoulder, grab both ends of the towel with both hands in front, and separate your feet to waist width or shoulder width. (Photo/provided by Daejeon Publishing) Hold the towel above your head and be careful not to fold it. (Photo/provided by Daejeon Publishing) While exhaling, the upper body leans forward and maintains this posture. (Photo/provided by Daejeon Publishing)