Here is a detailed description of how to correct the back muscle imbalance.
▲ Like a spring, if you pull it from the front, it will lean forward. Nervous muscles are nervous.
So the correct way is to relax the tense muscles and make the weaker muscles stronger.
The following is a specific tutorial! You don't need any props, you can easily finish it at home, it only takes 5 minutes a day, and it will improve if you stick to 1 month.
Relax tense muscles.
① neck rotation
This action can relax the sore neck muscles, especially for people who face computer phones for a long time.
Note: your feet should be shoulder width apart, your upper body should be upright, your shoulders should be extended backward, and your chest should not be hunched.
Frequency: left and right directions 10 group.
② Neck extension
Stretch the tense side and neck muscles, suitable for people who often bow their heads.
Note: Keep your feet shoulder-width apart, keep your upper body upright, and don't shrug. Hold your head with one hand.
Frequency: left and right directions, 30s on each side, repeated 3 times.
③ Wall-chest traction exercise
In order to relieve the tension of deltoid and pectoral muscles, girls with round shoulders should often do this action.
Initial posture: Hands, palms and toes cling to the wall and keep a straight line from head to toe.
A set of actions: the upper body is pressed against the wall while the left leg is bent. (You can change the angle between the two arms)
Frequency: keep each action for 30s and repeat it for 3 times.
Strengthen weaker muscles
① Pilates swimming
It can strengthen the posterior deltoid and trapezius muscles of the back, and at the same time can thin the abdomen.
Note: the whole set of movements is supported only by the abdomen, with legs and arms suspended and alternating back and forth.
Frequency: one group 15 times, repeated 3 times.
② Alternating motion
If you can't do the above actions, you can refer to the less difficult ones.
Note: left hand and right foot, right hand and left foot, cross lift. The other hand and foot can be placed on the ground.
Frequency: one group 15 times, repeated 3 times.
③ latissimus dorsi movement
Like the first movement, strengthen the deltoid and trapezius muscles of the back.
Note: the whole set of movements is only supported by the abdomen, legs and arms are suspended, and the arms should be straight.
Frequency: one group 15 times, repeated 3 times.
④ Back stretching
This action can not only strengthen the back muscles, but also practice the vest line extra.
Note: stick to the ground below the chest, and don't force your feet against the back muscles.
Frequency: one group 15 times, repeated 3 times.
⑤ Sit-ups
One can also practice sit-ups with only one wall.
Note: hips and legs should be close to the wall and the body should be at 90 degrees. Stand up by the strength of your abdomen and back.
Frequency: one group 15 times, repeated 3 times.
⑥ Cat-cow style
This action can improve the flexibility of the thoracic spine and help correct the forward tilt of the neck and chest.
Initial posture: like a cat, arch your back high and support the ground with your hands.
A set of movements: the thoracic spine sinks and bends outward, like a camel. Then bow up and repeat the action.
Frequency: Do each action 20 times and repeat 3 groups.
Keep in good condition
It doesn't conflict with the above muscle training courses, and it can also help you shape your temperament. The most effective way is to stand against the wall!
Action requirements: the back of the head, shoulder blades, buttocks and heels are close to the wall for one minute.
Remember to practice these movements often to be effective ~ stick to it.