Teacher Yang's yoga instructor, who has a little hunchback, which movements can be improved by practicing at home?
If you have a little hunchback, which movements can be improved by practicing at home?
There are many reasons for hunchback, such as congenital deficiency, lack of exercise, thin back, underdeveloped muscle group, or atrophy of back muscles, spine without strong muscle support will lead to hunchback; some acquired bad work and life habits, over time will form a hunchback; some exercise methods are improper, non-standard movements will also lead to hunchback.
From a physiological and anatomical point of view, hunchback is mainly due to the unbalanced development of muscles. In front are pectoralis major, pectoralis minor, anterior bundle of deltoid, levator scapulae, round major, superior bundle of trapezius, sternocleidomastoid muscle, scalenus muscle and other muscles are too tense, and the back muscle group is thin and weak, such as rhomboid muscle, trapezius muscle, serratus anterior muscle and so on. Therefore, in order to correct hunchback, we must improve and strengthen the exercise of weak muscle groups.
Usually at home, you can relax the major muscles such as the lower pectoralis major muscle and the pectoralis minor muscle, and then exercise the rhomboid muscle, the middle and lower bundle of the trapezius muscle and the erector spine muscle. At home, a pair of dumbbells can be used as reverse flying birds to exercise the rhomboid muscle and the posterior bundle of deltoid muscle, dumbbell rowing can exercise the middle and lower bundle of trapezius muscle, and Xiaoyanfei can exercise the erector spine muscle.
In terms of daily habits, try to keep your chest out and tuck in your abdomen, and when you have nothing to do, you can stand against the wall to maintain a normal posture.
As most people are now in contact with mobile phones and computers every day, Phubber has become a common phenomenon, resulting in a round shoulder hunchback posture for many people. It not only affects personal image, but also increases the risk of cervical spondylosis. So how can we improve the hunchback posture? Teaching you a few moves can improve your hunchback by practicing at home.
Stretch pectoralis major and pectoralis minor
Hunchback is due to the tension of the pectoralis major and pectoralis minor muscles, which causes the scapula to move forward. So we have to stretch the pectoralis major and pectoralis minor muscles to get the scapula back to its normal position.
The first action.
Put one forearm on the side of the door, elbow flush with shoulder, knee bend in front of the same leg, raise your chest, feel a stretch in front of your chest, hold on for 30 seconds and change sides alternately. Each side is divided into a group of five times, two groups a day.
The second action
Face the wall, feet 30-50 cm away from the wall, hands on the wall, press down on the waist, hold for 30 seconds, five times as a group, two groups a day.
Activate trapezius and rhomboid muscles
The three actions are WMagee Tpenny V respectively.
The first W action
Lie on the yoga mat with your arms in line with your shoulders and bend your forearms so that your head and arms are off the ground and fold your jaw into the shape of the letter W. hold for 30 seconds, five times in a group, two groups a day.
The second T action
Or the body prone, arms stretched out on both sides of the body, and the head off the ground at the same time, so that the body in the shape of the letter T. Every five times as a group, two groups a day.
The third V action
Lie prone, stretch your arms forward and open slightly, leaving the ground at the same time as your head, leaving the body in the shape of the letter V. Hold for 30 seconds, every five times as a group and two groups a day.
When doing the above three movements, pay attention to make the muscles in the middle of both shoulder blades strong, and then pull the shoulder blades to activate the rhomboid muscle. The head must be off the ground, reclining the jaw to the top, not tilting the head back.
The above movements are practiced every day, and the hunchback basically disappears in two to three weeks. Usually, you should also pay attention to maintaining the correct sitting and standing posture in order to keep your body straight and straight forever.
I am Lu Yingtao. I will share the knowledge of pain and health with you every day. If you have any other questions, please leave a message in the comments section. Thank you!
Hunchback is a posture problem, and it has something to do with back muscle strength. Here are two convenient ways to improve hunchback, both of which are unarmed and can be done anytime, anywhere.
In the first move, stand with your feet open, shoulders down, shoulder blades clamped, hands behind you, fingers crossed, arms straight, pause as far as possible when lifting to the top, head back, maintain this position, until you feel stiff, let go of your hands and slowly relax and stand, head back to its original position. Can be repeated many times.
Another action is to hold the head squatting, which is the whole body muscles in a tense state of holding the head squatting. The basic posture is that the feet are open, as wide as the shoulders, the legs are slightly bent, the leg muscles are taut, the buttocks are also clamped, and then the shoulder blades are clamped, and then the back of the head, the upper back, and the buttocks are on a plane, and the hands are slowly holding the head. Then inhale while slowly squatting until the thighs are parallel to the ground, then exhale while slowly standing up to the starting state.
Then repeat the process over and over again, doing as many as you can, keeping your arms in the shape of your head until you can't stand it, and then stop moving, slowly put your arms down and let your body relax. The whole process can be as slow as you can, and you can stop squatting at the bottom for a short time.
You can repeat several groups if you like, but generally speaking, you can't do much, and the effect of muscle stimulation is quite strong.
Practice when you have time, the effect is real!
Some minor problems with posture, such as a little round shoulder and hunchback, are highly recommended for standing against the wall, or the yoga mountain style against the wall.
The method of practice is simple: stand with your back to the wall, with your feet as wide as your pelvis or with your feet close to the wall.
Point details in one sentence: nine points of the body against the wall.
The nine points are: heels against the wall, legs and calves against the wall, buttocks against the wall, shoulders against the wall, back of the head against the wall.
However, a person with a hunchback neck leaning forward may not be able to hit the back of his head against the wall when he first starts to do this. If he is forced to lean the back of his head against the wall, he can only raise his head and raise his chin. However, this is wrong and will not play a role in improvement.
Solution: fold a towel between the back of your head and the wall, then keep your head and neck straight, look straight, chin back, squeeze your chin a little bit, and hold the back of your head against the towel.
The thickness of the towel is determined according to the individual's situation. Under the premise that the head and neck are straight and the chin is slightly folded, the back of the head can hold the towel and keep the towel from falling. Adjust in time with the change of practice time, and when you don't need a towel at the back of your head, your posture will basically return to normal.
However, it is more important to bring the body feeling and posture into daily life when practicing standing against the wall. Only in this way can we completely solve the problem and never have a relapse.
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