How to correct the body shape of humpback, round shoulder, high and low shoulder? (Hint: If it is a natural deformity it cannot be corrected.) These are all caused by poor posture of office workers and students. However, as long as the right remedy is given, using appropriate weight training and stretching training, these problems can definitely be solved, so fitness is not just a simple muscle training! Let’s look at the normal posture of the human body.
The lady in the picture has a very standard body, all the joints are in a reasonable position, the ears are above the shoulders, the chest, the pelvis and the feet stand in a straight line, the pelvis and the spine are in a natural position. You can stand like her and ask a friend to take the same photo for you. If you have a similar posture with her, your body is the standard! But many friends have a variety of problems, let’s take a look at.
Problem 1: upper body leaning back – discus leaning forward
Excess muscle: hamstrings, gluteus maximus, gluteus medius, erector spinae (muscles surrounding the spine), lumbar square (connecting the lumbar spine and iliacus)
Stretching method: after the body is warmed up, each of the following stretching movements left and right foot for 20-30 seconds each, a total of at least 3 repetitions, the best results every day.
Weak muscles: iliopsoas muscle, external oblique abdominal muscle, rectus femoris muscle
Strengthening exercises: do the following exercises every other day, 3 sets of 20 reps each time, or until exhaustion
Curls
Scissor kick
Problem 2: Lower crossover syndrome – excessive lower back flexion, excessive forward rotation of the pelvis
Excessive muscle strength: iliopsoas, erector spinae (muscles that surround the spine)
Stretching method: after the body is warmed up, each of the following stretching movements left and right foot for 20-30 seconds each, a total of at least 3 repetitions, the best results every day.
Weak muscles: abdominal muscle group, gluteus maximus
Strengthening exercises: do the following exercises every other day, 3 sets of 20 reps each time, or until exhaustion
Arch bridge
Frog curls
Problem 3: Round shoulders – shoulders in front of the ears
Overstrengthened muscles: pectoralis major, pectoralis minor
Stretching method: After the body is warmed up, do each of the following stretches for 20-30 seconds, repeat at least 3 times in total, and do it every day for best results.
Weak muscles: shoulder rotators, lower and middle trapezius, front serratus
Strengthening exercises: do the following exercises every other day, 3 sets of 20 reps each time, or until exhaustion
Seated Cable Row
Reverse Dumbbell Flyes
shoulder external rotation
Problem 4: Upper crossover syndrome – rounded shoulders and hunched back
Overstrength muscles: pectoralis major, pectoralis minor, upper trapezius, scapular lift
Stretching method: After the body is warmed up, do each of the following stretches for 20-30 seconds, repeat at least 3 times in total, and do it every day for the best effect.
Weak muscles: shoulder rotators, middle and lower trapezius, front serratus, large and small rhomboids, deep neck muscles
Strengthening exercises: correct rounded shoulder movements and the following movements every other day, 3 sets of 20 reps each time, or until exhaustion
Problem 5: High and low shoulders
Overstrengthened muscles: upper trapezius on one side, scapular lift
Stretching method: After the body is warmed up, do the following stretches for 20-30 seconds, repeat at least 3 times in total, and do them every day for best results.
Weak muscles: the anterior serratus on one side
Strengthening exercises: do the following exercises every other day, 3 sets of 20 reps each time, or until exhaustion