Lie on your back and stretch one arm forward.
Push yourself onto the mat and let the other hand of scoliosis (the left curve is shown in the picture) stretch forward with all its strength.
Reach back with your hands on the same side and hold your head up and chest out.
Repeat for 20-30 times, and * * * practice 4 groups of left bending and right kyphosis correction training.
Rotate the same body to correct posture.
Open your feet shoulder-width, twist your torso, and do body rotation in the direction of chest bending (left protrusion in the picture)
After completing a body turn, put your arms gently at your sides and repeat the above actions (don't do the body turn in the opposite direction).
Repeat 20-30 times and practice 4 groups.
Single-arm lateral vibration lifting
The body is upright, the feet are shoulder-width apart, and the arms are straight in the direction of lateral bending (the picture shows the right bending of the thoracic spine)
Vibration to the outside of the body with bare hands to the limit.
Then put it down to the front inner limit and do it 30-50 times.
Then hold a heavy object (2.5-5 kg) and repeat the exercise 15-20 times to make 4 groups.
Hold the stick and swing your spine.
Lie prone on the mat, with your hands wider than your shoulders, holding a stick or rope or towel, chest out and abdomen in.
The convex surface of the thoracic vertebra is curved (as shown in the figure on the right), and the arm on the other side is curved, and the arm on the same side is straightened, and the upper body and two arms are lifted upward as much as possible.
Repeat 20-30 times and practice 4 groups.
The suspended pituitary gland swings from side to side
Hold the horizontal bar or ribs with your hands in front.
Legs together, swinging from side to side, make the "S" spine gradually straighten.
Repeat 30-50 times and practice 4 groups.
One-arm elastic rubber band
Stand upright with your feet shoulder width, and hold one end of the rubber band (the other end is hung on the fixture).
The concave arm (right concave in the picture) is raised horizontally and pulled to the other side of the body.
Repeat 30-50 times and practice 4 groups.
One-arm hand-held dumbbell lifter
The body is upright, the feet are shoulder width apart, and the dumbbell (10- 15 kg) is held on the concave side (as shown in the right concave).
Straighten your arms when lifting, and bend your elbows when lowering.
Dumbbell stops at the shoulder 1 time and breathes naturally.
Repeat 10- 15 times, * * * Practice 10 group.