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, so as 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.