What are the effective ways to improve hunchback?

There are many reasons for hunchback. In addition to congenital reasons, it is also related to spinal deformity caused by poor sitting posture. At this time, it can be corrected through certain methods. For example, you must always correct your body posture, it is best to sleep on a hard bed, you can also do certain yoga exercises, and you can do certain corrective exercises under the guidance of a doctor, which can achieve relatively good treatment results.

1. Correct your body posture

Whether you are standing or walking, keep your chest straight, shoulders stretched back naturally, and head and chest up. Keep your spine straight when sitting. Don't lower your head too much when reading or writing, and don't lie on the table. When practicing the correct posture, you can use the ballet body training method: put your heels together, open your feet 180 degrees to form a "one", and clasp your hands together and raise them straight up. After you find the feeling of the correct posture, stick to this upright posture. Over time, it will form a good habit and you will feel uncomfortable if you don't want to sit up straight.

2. Sleep on a hard bed

Maybe you will find that if you lie on a hard bed, when you get up the next day, you will feel that your back is straighter and you seem to have grown taller. This is because when the body relaxes and lies flat on the hard bed at night, the spine becomes straight, so teenagers with hunchbacks must sleep on a hard bed to keep the spine straight when lying flat.

3. Yoga practice

There are many yoga moves that can correct the spine. Practicing these corresponding yoga moves can effectively improve the phenomenon of hunchback. You may feel a certain degree of difficulty when you first start practicing, but after a period of persistent efforts, you will reap unexpected surprises.

4. Corrective exercises

Hands on the wall to press the chest and waist: stand one step away from the wall, raise your arms, hold the wall, move your upper body forward as much as possible, straighten your chest, bend your waist, do not move your feet forward, keep your chest against the wall, hold for 4 beats and then return to the starting position. This exercise should be practiced regularly so that children can gradually form a posture of straightening their chest and back. 2. Hands on the back to straighten the chest: stand with your legs apart, cross your hands behind your body and clench your fingers, then lock your shoulders and hips, raise your arms to the highest position, straighten your chest and waist, and then return to the starting position. 2 beats and 1 movement, do 16 times. 3. Chest expansion exercise: stand with your legs apart, raise your arms horizontally in front of you, then open your arms to the side to expand your chest, and then return to the starting position. Repeat this exercise 16 to 20 times. It is required that the speed of expanding the chest backwards should be fast and with a certain amount of strength. When expanding the chest, raise your head, straighten your chest, and tighten your abdomen.