Nowadays, hunchback posture is not only seen in the elderly, but also increasingly common among young people, which is related to modern lifestyle habits.
1、 What is hunchback posture
The hunchback posture, also known as thoracic kyphosis, is caused by excessive forward bending of the upper spine, resulting in a rounded back. Usually caused by muscle imbalance, poor posture habits, prolonged sitting, and frequently looking down at screens, it can lead to discomfort, pain, and decreased mobility. Solving muscle imbalance and developing good posture habits can improve it.
2、 Reasons for hunchback posture
1. Muscle imbalance: Tight chest muscles pull shoulders forward, weak upper and middle back muscles, making it difficult to maintain correct spinal alignment and upright posture.
2. Poor posture habits and prolonged sitting: Poor posture exacerbates muscle imbalance, prolonged sitting tightens and shortens chest muscles, weakens and elongates upper and middle back muscles, making it more difficult to maintain correct spinal alignment and upright posture.
3、 Training program for improving hunchback posture
1. Massage tight muscles
-Foam axis rolling chest muscle: roll the foam axis under the chest to relax the chest muscle.
-Massage ball chest muscle release: Use a massage ball or lacrosse to massage the chest muscles against the wall.
-Upper back peanut ball massage: Use peanut massage balls or two lacrosses to massage the upper back side by side.
2. Stretch tight muscles
-Stretching chest muscles at the door: Stand at the door with both hands supporting the door frame, bend your knees forward and stretch.
-Chair assisted chest muscle stretching: Kneel beside the chair and stretch it with your arms.
-Cobra style abdominal stretching: Stretching the spine face down using the muscles in the back and upper back.
3. Active thoracic spine
-Foam axis mobilization: lie back on the foam axis to move the thoracic spine.
-Foam axis spine alignment: Lie on your back on the foam axis and stretch your chest and spine.
4. Strengthen weak muscles
-Pulling back: Stand up and pull the resistance band to exercise the upper back.
-Prone Y lift: Prone in a Y-shape to lift arms and chest.
-Superman: Lying prone while lifting arms, chest, and legs.
-Face pull: Use a resistance band to pull towards the face and squeeze the scapula.
-Wall Angel: Stand against the wall and slide your arms to exercise your upper back.
5. Daily reminders and habit cultivation
-Regularly check posture and set reminders for adjustment.
-The computer monitor is level with the line of sight, and an ergonomic chair is used.
-Rest every hour, stretch your body, incorporate it into practice, and avoid excessive sit ups.
In short, the hunchback posture is influenced by modern lifestyle habits and can be improved through practice and techniques described in the article. It is important to maintain patience and persistence, and seek professional help if it is ineffective or if the condition worsens.