Ease the yoga action of thoracic vertebra, how to correct driving hunchback?
How to correct the hunchback when driving?
Step / method 1
Stretch out on the ground: lie on the ground with your legs straight and close together, hold your upper body with your hands close to your stomach, and then start taking a deep breath while looking straight ahead. Keep it for half a minute, take a rest for half a minute, and then continue until you've done it ten times.
Step / method two
Chest expansion exercise: bend the elbows and arms and raise them flush with the shoulders, slowly pull the elbows back so that the shoulder blades are together as far as possible, and the large chest muscles can be stretched, thus correcting the problem of hunchback. Just repeat this action 30 times at a time.
Step / method 3
Support the wall: stand about the 30cm of the wall, hold the wall with your hands, then lean against the wall as much as you can, and then take a deep breath. Keep this action for 30 seconds at a time, take a break and continue to do it until you have done 20.
Step / method 4
Forward flexion exercise: this is a warm-up exercise that is often done before PE class, and we should all be familiar with it. Keep your legs shoulder wide apart, don't bend your knees, touch your toes with your fingertips, hold your posture for 3-5 seconds, and repeat it 10 times.
The hunchback can be corrected in some ways.
First of all, to correct the sitting position when driving, try to keep your back close to the driving seat, while adjusting the seat height and headrest position.
Second, properly stretch the back muscles, you can get out of the car to relax for a few minutes while parking, and do some back stretching exercises, such as upward stretching, side bending, twisting and so on.
Yoga, Pilates and other physical exercises can also be used to enhance back muscle strength and promote body balance and natural posture.
In short, only by adhering to a healthy lifestyle and good habits can we effectively prevent and improve the problem of hunchback.
Hunchback needs to start with adjusting body posture, and proper physical exercise can be corrected. Hunchback usually occurs in bad posture such as bending and sitting for a long time. Long-term maintenance of these positions will lead to back muscle stiffness, thoracic vertebra flexion and cervical vertebra flexion, so it is necessary to actively adjust sitting posture, walking posture, extending the body properly, and carrying out targeted physical exercise. For example, push-ups, sit-ups, plate support and other training correct eating habits also help to correct hunchback, adequate intake of vitamin D and calcium, help to enhance bone health, help correct hunchback
In addition, eliminating psychological problems and reducing work stress also need to be paid attention to, because these problems can also affect physical posture.
Correction method: hunchback can be straightened by supporting the wall and raising the waist, chest enlargement, flexion, standing on the ground, etc.
1. Prop up the wall and back
Stand facing the wall, about 30~50cm, with your hands on the wall and your abdomen as close to the wall as possible, then hold your waist back for 20 seconds and repeat it 10 times. Be careful not to pad your feet, inhale as much as you can when your abdomen is against the wall, exhale when you stand up, and breathe three times in 20 seconds.
2. Chest enlargement exercise
Sit in a chair with your back straight, bend your elbows, raise your arms flush with your shoulders, pull your elbows back slowly, try to bring your shoulder blades together, stretch your chest muscles, maintain this position, lift your chin slowly, lean your head back, exhale slowly, rest for 3 to 5 seconds, and repeat 10 times.
3. Flexion movement
Stand upright with your feet slightly apart, bend over slowly, keep your arms straight and sagging, hold your posture for 3-5 seconds and repeat it 10 times.
4. Bend to the ground and stand up
Lie on the ground, legs straight together, hands to support the body, abdomen close to the ground, slowly straighten up the upper body, head up, looking straight ahead, while taking a deep breath, hold this position for 20 seconds, repeat 10 times.
5. Bilibili follows some fitness up masters to do some of their own movements for training.
Driving hunchback can be alleviated and improved by paying attention to sitting posture and doing some specific corrective exercise.
The main reason for hunchback is incorrect sitting posture and lack of exercise for a long time, resulting in loss of tension of back muscles and deformation of spinal curvature, so it is necessary to repeatedly emphasize normal sitting posture and maintain body movement and softness. you can do some back relaxation and stretching during working hours, and do exercises such as yoga and horseshoe hammers regularly.
In addition, strengthening the training of lumbar and abdominal muscles, controlling body weight and maintaining good sleep quality are also necessary factors for correcting hunchback.