How to get rid of hunchback?

Teenagers who are not used to sitting up straight, or mothers who have just given birth, all suffer from hunchbacks to varying degrees. The hunchbacks of teenagers are often formed unconsciously, because that posture is the most comfortable when they are doing homework at a desk, and then they stay in school for a long time. By the time parents discover it, it is too late. The reasons why women of childbearing age develop these problems after giving birth may have been formed during adolescence, at work, or because they were overwhelmed by the pressure of having bad children. So how to get rid of hunchback is very important.

The so-called hunchback is professionally called Upper-crossed syndrome (UCS), also known as proximal or shoulder girdle syndrome. Its specific posture manifestations are: head tilted forward, increased cervical lordosis, round shoulders, and increased thoracic kyphosis. The cause of this hunchback is mostly due to long-term desk work with an improper posture. In addition, it is closely related to the chest muscle strengthening exercises that men generally like, because they often lack antagonist muscle training. After doing butterfly muscle training in the gym, don't forget to do strengthening exercises for the reverse butterfly muscles!

The unbalanced muscles in UCS are as follows: ①Shortened and tight muscles: pectoralis major, pectoralis minor, latissimus dorsi, levator scapulae, upper trapezius, sternocleidomastoid, and scalene muscles. ② Muscles that are stretched and too weak: rhomboid muscles, middle and lower trapezius muscles, serratus anterior muscles, rotator cuff muscles that externally rotate the shoulder, and deep cervical flexors. This imbalance can lead to joint dysfunction and degeneration, especially atlanto-occipital joints, C4-C5, glenohumeral joints, and T4-T5, and may lead to nerve compression, resulting in chronic musculoskeletal pain and other problems.

Usually UCS can easily lead us to:

1. Muscle tension, shoulder and neck pain, severe compression of the nerves between the cervical vertebrae, causing headaches and arm numbness;

2. Neck stiffness can cause poor blood supply to the brain and reduce brain function;

3. Poor breathing, reduced oxygen intake, and obstructed discharge of waste from the body affect the body's energy supply and easily accumulate toxins in the body;

4. The cervical spine tilts forward and the thoracic kyphosis increases, which leads to excessive lumbar lordosis and causes low back pain;

5. Round shoulder posture will put the diaphragm in a tense and shortened state, causing compression on the aorta and vena cava, and increasing the workload of the heart.

Therefore, upper cross syndrome is not only unsightly, but can also cause various problems. Studies have found that women suffer from headaches, migraines and cervical pain more often than men. This may be due to this reason. Women's neck muscles are much weaker than men's, but the weight of the head is the same as men, which is 8% of the body weight. Imagine if the neck muscles are not strong enough, and you have to support a head as heavy as a bowling ball, coupled with incorrect posture, it will cause muscle imbalance, resulting in various symptoms. So how can you correct your hunchback?

Recommended plan: Relax tense muscles, exercise weak muscles, and establish a new balanced body posture! Below we will introduce several simple self-stretching and exercise methods. I hope you can stick to the practice and say goodbye to the "hunchback"~! Usually, unexpected results will appear after exercise, but if you want to achieve stable and lasting results, it usually takes 6-8 weeks in a row!

Relax the neck muscles: Place one hand behind your back, tilt your head to the opposite side, and feel a stretch in your neck. Use the other hand to go over the top of your head and apply pressure to the opposite side. Hold for 30 seconds. Repeat this action 3-5 times.

Relax the neck muscles: Place your hands around your head from the front and apply pressure forward and downward until you feel a stretch on the back of your upper neck. Hold for 30 seconds. Repeat this action 3-5 times. Relaxation of chest muscles: Stand with shoulders abducted 90 degrees, lunge (with the stretched leg in front), rotate the torso to the opposite side until you feel a stretch in the chest, and hold for 30 seconds. Repeat this action 3-5 times.

Shoulder and back muscle training: Lie prone on the ground (on a yoga ball if possible), relax your lower limbs as much as possible, lift your chest, and slightly retract your chin.

(1): Raise both arms and legs to form a "T" shape, squeeze the shoulder blades inward, hold for 10 seconds and then continue.

(2): Bend both elbows 90 degrees to form the shape of the letter "W", squeeze both shoulder blades inward, hold for 10 seconds and then continue.

(3): Straighten your elbows and stretch them upward to form a "Y" shape, squeeze your shoulder blades inward, and hold for 10 seconds. Do 3 movements as a set and repeat 3-5 sets. Breathe normally throughout the exercise.

Cervical flexor muscle exercise: Lie on your back on the bed, raise your head off the bed, and hold for 10 seconds. Breathe normally during the exercise. Repeat this action 5-10 times.

Neck muscle exercise: Stand up, wrap the back of the head with an elastic band, and pull the bandage horizontally with both hands. At this time, use the neck to keep the head in a neutral position with the jaw retracted and hold for 10 seconds. Repeat this action 20-30 times.

Shoulder external rotator muscle exercise: Hold one end of the elastic band in each hand, keep your upper arms close to the chest wall, bend your elbows, externally rotate your shoulder joints and hold for 10 seconds. Exhale while doing the exercise, and repeat this action 15-30 times.

How to get rid of hunchback? As long as you follow the methods provided above, your troubles can be solved. This method is very simple. As long as you spend half an hour every day, or any scattered time, and persist for 6-8 weeks, you will see obvious results. Consciously or unconsciously, the trouble of hunchback is solved.