Modern life with more computers, sitting for longer periods of time, combined with incorrect posture, kidney deficiency and other reasons, lead to hunchback problems in many people. The following 5 corrective exercises will allow you to alleviate these problems and strengthen your upper back muscles.
1, chest stretch
Find a protruding wall corner, put your side of the arm horizontally on the wall, turn, lean forward to extend the arm backward on the wall side, so that the stretch side of the chest has a significant sense of stretch, with the whistle, whistle slowly push the chest forward, hold for 30 seconds.
Rest, repeat 3 times, change to the other side to carry out. Bouncing stretching is strictly prohibited.
2.Massage ball chest relaxation
In addition to stretching, use a tennis ball, baseball for chest deep tissue massage can help restore chest muscle flexibility. Hold 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 5-10 seconds, gradually and slowly one by one for relaxation, 3 times on each side, lasting about 1 minute each time.
3.Relaxation of upper back foam axis
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 to the neck area, if you feel pain in a certain area, stay in that area properly and roll in a small area for 10-15 seconds. Perform rolling for 10-15 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 on the ground, legs shoulder-width apart, arms above your head in a Y-shape, lift your arms and head off the ground as far as possible, while rotating your hands upward, palms up, hold this position for 5-10 seconds, repeat for 8-10 times, repeat for 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 handles flush with your chest, grip the handles with both hands and take two steps backwards, leaving your shoulders and back 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 lies in your ability to consciously pay attention to your standing and sitting posture.
Being in a sitting position for a long time is compelling because the work requires it, 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.
3. Use proper ergonomic data
Computer equipment should be placed at the length of your arm, should be 15-30 degrees below your line of sight; 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 your thighs, sit and stand with your chest up, chest and head should be in a vertical line, every 30 minutes should stand up to rest and relieve 3-5 minutes.
4, pay attention to the kidney
Eat more black food. In addition you can practice meditation.