But hunchback problems are totally reversible! The following 5 corrective exercises will allow you to alleviate these problems, strengthen your upper back muscles, and transform you from loser to superhero!
1. Chest Stretch
Find a protruding corner, put your arm on one side of the wall horizontally, turn, lean your body forward, extend your arm backward on the wall side, so that the stretching side of the chest has a clear sense of stretching, with the whistle, whistle slowly push the chest forward, hold for 30 seconds, rest, repeat 3 times, change to the other side. Bouncing stretching is strictly prohibited.
2.Massage ball chest relaxation
In addition to stretching, the use of a tennis ball, baseball for chest deep tissue massage can help restore chest muscle flexibility. Holding a tennis ball or massage ball in both hands, slowly roll it in the chest, when moving the ball, apply pressure appropriately in the parts that feel tense, pause for 5 to 10 seconds, gradually and slowly one by one for relaxation, 3 times on each side, lasting about 1 minute each time.
3.Foam axis relaxation of upper back
Foam axis is another relaxation and release device that can improve your crest flexibility as well as restore your shoulders to the correct position, place the foam axis under your shoulder blades and in the middle of your back, bend your knees to support the ground to stabilize your body, place your arms behind your head, lift your hips off the ground, slowly roll the foam axis towards your neck, if you feel pain in a certain area, stay in this area appropriately and roll in a small area for 10-15 seconds. Perform rolling for 10 to 15 seconds.
Complete this exercise 3 times, you will feel some pain or discomfort at first, but as the number of this exercise increases, your back will get a sense of relief like never before.
4.Vertical Y stretch
The Y stretch will allow you to: turn your shoulders outward, stretch your abdomen, stretch your chest, strengthen the muscles of your lower back, and the muscles of your upper back in relation to your posture.
Lie face down with the ground, legs shoulder-width apart, arms raised above the head, into a Y shape, lift the arms and head as far as possible from the ground, while the hands rotate upward, palms up, hold this position for 5 to 10 seconds, repeat 8 to 10 times, repeat 3 sets.
5.Pair grip arm rowing
You can do it in a sitting position, standing position, you can use elastic bands, ropes and other equipment. Place the handle flush with your chest, hold the handle with both hands, take two steps backwards, and let your shoulders and back feel slightly tense. Do not shrug your shoulders or hunch your back. Keeping your head, shoulders, chest, back stopped and core tense, slowly pull them to the sides of your body, squeezing your shoulder blades fully and slowly resisting gravity until your arms are extended. Repeat 15 times to complete 3 sets.
Additional exercises to apply these to your daily life:.
1. Pay attention to your posture
To ensure long-term health, the key is whether you can consciously pay attention to your standing and sitting posture? Being in a sitting position for a long time is compelling because of the need to work, but you should have a purpose to have a phase of rest and conditioning, properly leave your chair and walk around more, will allow you to maintain long-term health.
2, follow a balanced exercise program
If you only bench press, curls, or sit-ups when you work out, combined with sitting listlessly all day, your hunchback problem will worsen. Be sure to stretch your chest muscles and add back and leg training to your workouts. An effective structured program can help you improve your posture, increase functional strength, and gain overall health. If you’re not a regular exerciser, you should add “exercise” to your to-do list from now on.
3. Use proper ergonomic data
Computer equipment should be placed at the length of your arm, should be lower than your line of sight of 15 to 30 degrees; in your typing, the small arm should form a 90-degree angle with the large arm, your calves should form a 90-degree angle with the thighs, sitting and standing, chest, chest and head should be in a vertical line, every 30 minutes should stand up to rest and relieve 3 to 5 minutes.