Girls' hunchback exercise method

Nowadays, more and more people are suffering from hunchbacks, which is closely related to our bad habits in daily life. Especially in adolescence, when bone growth is at its peak, the bones are very elastic. If you do not pay attention to your posture when standing and walking, it is easy to cause bone deformation and lead to hunchback. What are the ways to correct hunchback? How to correct hunchback is an issue that we are increasingly concerned about. Now let’s learn the training methods to correct hunchback.

There are two types of hunchback:

1. Multifunctional humpback;

2. Functional kyphosis. Functional kyphosis is caused by spondylotic diseases, such as ankylosing spondylitis, degenerative disc disease, or related to one's physical condition. Most of them require surgical correction, so this article focuses on functional kyphosis.

There are two causes of multifunctional hunchback:

1. Poor posture - sitting down to work, study, or watch TV shows with incorrect posture, often with the upper body "slumped" forward and shoulders hunched inward

2. Imbalance in chest and back muscle tension – Some fitness enthusiasts like to train their chest more than their back. Gradually, their muscles become stronger than their upper back muscles, so the muscles pull their shoulders and cause a hunchback.

Correction method

The first and most important thing is to maintain a proper posture. Whether you are sitting, standing or walking, please remember to keep your head up, chest out and abdomen in.

The second is to strengthen the latissimus dorsi in all aspects through weight training and stretching movements. Please refer to the following training.

1. Pull the face up diagonally

This movement trains the upper back muscles. Be careful not to use the biceps, because the key to this movement is to draw the clavicle inward and push the arms into motion.

4 sets of training, 10 reps each

2. Seabirds in the opposite direction

This posture also trains the upper back muscles. Be sure to use a lighter weight, otherwise it is easy to get injured.

4 sets of training, 10 reps each

3. Seated Rowing

This posture strengthens the overall back strength. When completing it, please raise your head, chest and abdomen, and pay attention to using your back to exert force. The arms are not the focus.

4 sets of training, 10 reps each

4. Muscle flexion and extension

This is a warm-up exercise, the overall goal is to lengthen the muscles. Taking the elephant as an example, postures A, B, and C are maintained for 30 seconds each and repeated 3 times.

5. Upper back muscle flexion and extension

This warm-up movement can increase the mobility of the upper spine joints. In the tight areas, you can roll the part back and forth with a roller for about 20 to 30 seconds, and do it 3 times in total.