What to do if a girl has a hunchback

Hunchback is a condition that many young girls have nowadays. The appearance of hunchback will have a great impact on the overall image of many girls and will affect the girls' personal temperament. This makes many girls with hunchback very troubled and they all want to correct the hunchback as soon as possible. So, what should girls do with hunchback? The following correction methods can help many girls get rid of the trouble of hunchback.

Whether old or young, some people have hunchbacks. In fact, if you find that you have a hunchback, you should pay attention to correcting it in your daily life. The correction methods include: hands on the wall to press the chest and waist exercises, arms flipped and clenched to straighten the chest and waist exercises, hands behind the back to straighten the chest exercises, sitting back and waist straightening, chest expansion exercises, prone two-end raises, supine back arching, holding a stick around the shoulders, crawling exercises, rolling exercises, Tai Chi, chest straightening and turning, holding a stick and turning, arm swinging by the bed, supine arch bridge, push-ups, reverse support and inversion, standing against the wall, backward arm swinging method, sideways arm swinging method, horizontal bar suspension method, you can try sleeping on a hard bed without a pillow and lying down to rest.

(1) Practice chest and waist compression with your hands on the wall. Stand one step away from the wall, raise your arms, hold the wall, lean your upper body forward as much as possible, straighten your chest and bend your waist, but do not move your feet forward, keep your chest against the wall, hold for 4 beats and then return to the starting position. This exercise should be practiced regularly so that children can gradually develop a posture with their chests and backs straightened.

(2) Practice holding your arms with your hands turned over and straightening your chest and waist. Stand with your back facing the wall, one step away from the wall. Rotate your arms inward and then raise them to grip the bar. Then raise your head and chest as high as possible. Bring your arms inward and close together as much as possible and keep your legs straight. Hold for 4 beats and then return to the starting position. Do this 6 to 8 times, paying attention to breathing naturally.

(3) Practice with your hands behind your back and your chest lifted up. Stand with your legs apart, cross your fingers and clench your hands behind your body, then lock your shoulder blades behind your back, raise your arms as high as possible, straighten your chest and waist, and then return to the original position. 1 move for 2 beats, do 16 times.

(4) Sit with your back straight. Tie an object (not too hard), such as a small ball, to the back of the chair. Sit on chair L with your buttocks as close to the inside as possible and your back against the object. Hold the back of the chair with both hands, then tuck your arms in as much as possible and keep your head and chest up. Complete one repetition in 4 beats, and do 6 to 8 times.

(5)Chest expansion exercises. Stand with your legs apart and raise your arms out in front of you. Then open your arms to the sides to expand your chest, then return to the original position. Repeat this exercise 16 to 20 times. The chest should be expanded backward quickly and with a certain amount of force. When expanding the chest, you should raise your head, straighten your chest, and retract your abdomen.

(6) Lie on your stomach and raise your legs. Lie prone on the ground, straighten your knees, stretch your toes, raise your arms in front of you, lift your arms and legs from both ends at the same time, tighten your waist and back muscles, then return to the original position. Do this 8 to 12 times. When you stand up, you should squeeze your legs together, lift your head and chest.

(7) Lie on your back and arch your back: Lie on your back with your arms stretched out to the sides of your body, lift your back off the ground, and push your chest up. Hold for 2 seconds, then return to the original position. Do this 8 to 10 times. When you are asked to straighten your chest, your back should be raised to the highest point off the ground and your neck should not relax.

(8) Hold the stick and circle it around the shoulders: Stand with your legs apart and hold the stick slightly wider than your shoulders. Raise the stick above your head and circle your arms behind you. Let the stick fall to your back, then circle your arms from your back to the front. Practice 12 to 15 times. When you circle your shoulders forward and backward, keep your arms straight, chest up, and abdomen in.

(9) Crawling exercise: Place your hands and toes on the ground and crawl on the ground like a baby. The distance increases from short to long, and the speed increases from slow to fast. You can crawl in a straight line or in a circle. To prevent the handles from being worn out, you can wear gloves. Climb twice a day, each time for 10 to 15 minutes.

(10) Rolling exercise: Lie down straight and roll on the bed, twice a day, each time for 5 minutes. To avoid dizziness, do not go too fast.

(11) Tai Chi. Tai Chi requires that the waist be used as the axis to drive the limbs, so that the waist always remains in a natural, comfortable and upright position, which has a good corrective effect on hunchback.

(12) Lift your chest and turn your body. Stand naturally with your hands on your hips, head up and chest out, turn your body first to the left and then to the right, repeat 30 to 40 times. When doing this set of movements, try your best to straighten your chest and tighten your abdomen, and turn vigorously.

(13) Turn the body while holding the stick. Stand naturally, hold a 1-meter-long wooden stick in both hands and place it on the shoulder blades of the back, while straightening the chest and turning the body 20 to 30 times.

(14) Raising arms by the bed. Lie on your back with your shoulders close to the edge of the bed, your head tilted back naturally, and your arms stretched out and shaking downwards 20 to 30 times.

(15) Supine bridge pose. Lie on your back on the bed, use your head and feet as support points, arch your body like a bridge, pause for 5 to 10 seconds and then fall down. Repeat this 10 to 20 times.

(16) Push-up method. Touch the ground with both hands and feet at the same time, and support your head, neck and body. When practicing, bend your elbows and push your arms, keep your body straight and move up and down without touching the ground, and repeat 15 to 30 times.

(17) Anti-support legislation. It is also known as the "scorpion climbing the wall upside down method" among the people. First stand facing the wall about 1 meter away, then place your hands on the ground 30 to 50 centimeters away from the wall with shoulder width, and straighten your legs and flip them backwards over the wall, with your feet on top and your head on the bottom, forming an inverted arch shape. It is best to persist for 1 to 2 minutes each time.

(18)Standing against the wall. Bring your heels together and align them, squeeze your legs together, push your knees back with a little force, tighten your hip muscles, slightly pull in your abdomen, naturally lift your chest, keep your shoulders level and slightly stretched back, let your arms hang naturally against the sides of your body, straighten your neck against the collar, slightly retract your chin, and lift your head upwards. When practicing, keep your heels, calves, buttocks, shoulders and the back of your head close to the wall. You can stand against the wall 1 to 2 times a day, each time for no less than 30 minutes.

(19) Lean back and swing your arms. Sit upright on a chair, stretch your arms out and raise them from the front to the back while tilting your head back. Or stretch your arms out and raise them horizontally on both sides of your body, moving from front to back while tilting your head back. 10 to 20 minutes each time.

(20) Lateral arm swing. Sit upright or stand with legs apart, raise your hands straight to the sides of your head with your palms facing each other, and use appropriate force to swing the body above the waist back and forth left and right. Repeat 30 to 40 times.

(21) Single bar suspension method. Stand under a horizontal bar about 2.5 meters high, grab the bar with your hands shoulder-width apart, straighten your body naturally and hang it in the air, then swing it up and down slightly. 1 to 2 minutes each time is appropriate.

(22) When you go to bed, you can try sleeping on a hard bed without a pillow and resting for 10 to 20 minutes at a time.

These correction methods all have their own characteristics and practical value. Teenagers can choose to do any or all of them according to the venue and the specific situation of their hunchback. After a period of training, there will definitely be certain results.

Correcting hunchback posture

Basic standing posture: chin slightly retracted, hands hanging naturally, legs together, toes forward.

Correct your standing posture in front of a mirror to achieve the best posture. Keep your shoulders level and your eyes looking straight ahead.

·Other types of standing postures. After mastering the basic standing postures, you can change the style. For example: stagger your feet forward and backward or slightly twist your waist, but make sure your back posture remains unchanged. These postures can avoid making people look stiff, unnatural, and unharmonious.

Wrong standing posture. The center of gravity falls on the front foot or the abdomen protrudes forward, as well as hunching over. These are all wrong postures and can easily cause more fat to accumulate in the legs, lower abdomen, and back. Also, if you stand with your ankles bent inward, it will cause your hips to sag.

Hunchback is a common type of spinal deformity. If it is not corrected in time, it will lead to spinal deformity. Therefore, it is recommended that you must take correct correction methods. If the hunchback is more serious, you can use some auxiliary correction tools. Correcting hunchback cannot be achieved in a day or two. Patients must persist for a long time.