What should I do if my back is a little bent

What to do if your back is a little bent

A slightly bent back is also called a hunchback. Through investigation, it was found that six or seven out of ten people will have hunchbacks. If you have a hunchback, it will have a great impact on your health. You must take certain methods to correct it while the symptoms are relatively mild. You must pay attention to your sitting and standing posture. When you have a hunchback, you can correct it by crawling exercises and other methods. Let’s take a look at this aspect.

What to do if your back is a little bent

1. Sit with your back straight

Tie an object (not too hard), such as a small ball, to the back of a chair. Sit on the chair with your buttocks as close to the inside as possible and your back against the object. Hold the back of the chair with both hands. Then, tuck your arms in as much as possible and keep your head and chest up. Complete one repetition in 4 beats, and do 6 to 8 times.

2. Lie prone and raise both ends

Lie prone on the ground, straighten your knees, stretch your toes, raise your arms in front of you, lift your arms and legs from both ends at the same time, tighten your waist and back muscles, then return to the original position. Do this 8 to 12 times. When you stand up, you should squeeze your legs together, lift your head and chest.

3. Crawling

Put your hands and toes on the ground and crawl on the ground like a baby. The distance increases from short to long, and the speed increases from slow to fast. You can crawl in a straight line or in a circle. To prevent the handles from being worn out, you can wear gloves. Climb twice a day, each time for 10 to 15 minutes.

4. Tai Chi

Tai Chi requires that the waist be used as the axis to drive the limbs, so that the waist always remains in a natural, comfortable and upright position, which has a good corrective effect on hunchback.

5. Raise your arm by the bed

Lie on your back with your shoulders close to the edge of the bed, your head tilted back naturally, and your arms stretched out and shaking downwards 20 to 30 times.

6. Chest up and turn

Stand naturally with your hands on your hips, head up and chest out, turn your body first to the left and then to the right, repeat 30 to 40 times. When doing this set of movements, try your best to straighten your chest and tighten your abdomen, and turn vigorously.

7. Push-up method

Touch the ground with both hands and feet at the same time, and support your head, neck and body. When practicing, bend your elbows and push your arms, keep your body straight and move up and down without touching the ground, and repeat 15 to 30 times.

8. Standing against the wall

Bring your heels together and align them, squeeze your legs together, push your knees back with a little force, tighten your hip muscles, slightly pull in your abdomen, naturally lift your chest, keep your shoulders level and slightly stretched back, let your arms hang naturally against the sides of your body, straighten your neck against the collar, slightly retract your chin, and push your head up. When practicing, keep your heels, calves, buttocks, shoulders and the back of your head close to the wall. You can stand against the wall 1 to 2 times a day, each time for no less than 30 minutes.

9. Sleep on a hard bed

When you go to bed, you can try sleeping on a hard bed and resting by lying down without a pillow for 10 to 20 minutes each time.