Can sleeping without a pillow improve hunchback? How to correct hunchback with chest hunchback?

Hunchback not only affects the body image, but also has a bad effect on the spine over time. Hunchback is usually accompanied by rounded shoulders, hunched chest, and forward head. So some people think that sleeping without a pillow can "retract" the hunchback, but it is not that simple.

Can sleeping without a pillow improve hunchback?

If you sleep without a pillow, not only will your hunchback not be corrected properly, it will also cause the physiological curvature of the cervical spine to straighten, and even induce cervical pain. It is not difficult to deal with hunchback, but don't do it this way.

The cervical vertebra has a physiological curvature. The height of the pillow is generally chosen when standing against the wall, with the back and the back of the head close to the wall, and the distance from the neck to the wall plus 3 to 4 fingers. This will allow us to rest better and is the reason why pillows have existed since ancient times. Those who do not use pillows mostly do so due to cervical spondylosis and feel uncomfortable using a pillow, but they should see a doctor and should not be without a pillow.

Hunchback is an unhealthy posture. The changes in the body mainly occur in the thoracic spine and scapula. If the pectoralis minor is too tight, the scapula will be pulled to the front of the body. The rhomboid muscles at the back are not strong enough to stabilize the position of the scapula. At the same time, insufficient strength can also cause the thoracic spine to be too convex!

How to correct hunchback with chest hunchback

Action 1: Lie face down, put your hands behind your back, and clap your hands. Then, keep your elbows at the same angle, lift your shoulders, and squeeze your shoulder blades together to lift your hands. Hold this position for 5 seconds without moving. Do 12 sets each time, and 2 to 2 sets a day, which can effectively relieve hunchback.

Action 2: Look straight ahead, sit up straight, and tuck your chin in. Stretch your neck backward. Do this set of actions 5 times each time, 10 times a day. Be careful not to use too much force to avoid hurting your spine. This set of actions can effectively relieve the condition of hunching the chest and tilting the head forward.

Action 3: Lie prone on the yoga mat, straighten your legs, toes back, and hands flat in front of you; press your hands on the ground and lift your torso; straighten your elbows, chest forward, and shoulder blades toward the ceiling. Hold for 20 seconds and breathe normally; exhale, relax back on the yoga mat, and repeat 2-3 times.

Action 4: You can also use a towel to do a back stretch. Straighten the towel with both hands and pull it towards your back as hard as you can. As long as you persist, the effect will be very obvious.

How to deal with round shoulders and hunchback

Shoulder hunchback is caused by long-term incorrect posture, which causes the neck and shoulder muscles to lose balance, thus leading to body posture problems. The pectoralis major, pectoralis minor, scalene muscles on the ventral side of the body and the upper bundle of the trapezius muscle on the dorsal side are tense, and the deep flexor muscles of the neck and the thoracic back muscles are weak, which are the root causes of round shoulders and hunchback.

Accordingly, the measures that need to be taken are to relax tense muscles and strengthen weak muscles so that all parts of the body are in the correct posture. Methods of relaxing muscles include stretching, massage, manual release, etc.

Exercises to strengthen muscle strength mainly include double chin exercises for deep neck flexors, elastic band resistance exercises for neck flexion, extension, lateral flexion, rotation, and prone bird exercises for the middle and lower trapezius muscles. In addition, in daily life and work, you must maintain a good sitting and standing posture to ensure that the earlobe and acromion are in a vertical line.