【Posture】Temperament killer? How to correct a hunchback quickly and effectively?

Round-shouldered hunchback and head introduction (professionally called "upper cross syndrome") not only affects temperament, but also easily causes other adverse symptoms.

If the hunchback is too strong, it will cause difficulty breathing, back pain, sagging breasts, and excessive aging.

The head is obviously protruded, which can harm the eyesight, cause headaches, numbness in the hands, and cervical spondylosis.

 Rounded shoulders can lead to shoulder pain, numbness in the arms...

All of the above discomfort will form a small expression of pain on the face, which may deepen the nasolabial folds and Sichuan lines over time...

 Causes of formation

In general, upper cross syndrome is caused by improper sitting posture and prolonged head bowing.

But in addition to the above two points, there are many other causes of upper cross syndrome:

 For example, lack of self-confidence;

People who lack self-confidence tend to shrink into a ball and act like self-preservation. After a long time, it will cause a hunched back with a chest.

 For example, long-term side sleep;

 When lying on your side, your body is easy to curl up, and this sleeping position is also prone to hunchback.

 For example, there are gastrointestinal problems;

If there is a problem with the stomach and intestines, the body will inevitably bend forward, which is also easy to cause hunched back.

 For example, doing too much abdominal training;

Doing too many crunches or crunches can cause the upper abdominal muscles to tighten, causing the thoracic spine to be pulled forward, resulting in chest containment.

  Posture self-test

We may have encountered all of the above reasons. But not everyone is hunchbacked. For those who suspect that they have a slight hunchback, how can they know if they have a hunchback?

 The method is simple.

 Stand with your back against the wall and your feet off the wall.

If you can't stick your entire back against the wall, or if your upper spine is off the wall, you're somewhat hunched.

  Posture adjustment with chest and hunchback

Improve the problem of round shoulders and hunched back, visually improve the height, and the chest will become full and straight.

Persist for a while, and you will be able to experience the aura of angels descending to earth and slim.

 So how do you do it?

Here are two simple and easy-to-do training movements to adjust the posture of the hunched chest.

 1. Pterygoid scapular wall training

 Movement Preparation:

Standing position. Keep your feet open to pelvic width. Lean against a wall with your heels about a foot away from the wall. Bend your knees slightly and press your waist against the wall.

 Action Essentials:

 a) The arm is naturally open and pressed against the wall.

 b) Inhale, slide upward.

c) Exhale, pull down. When you pull down, you feel the whole force on your back and your shoulder blades clamped back.

  Notes:

  Keep your abdomen on top of your abdomen and keep your waist against the wall.

 Training Planning:

 Do 20 in one group and 4 in groups.

 2. Pectoralis major muscle stretching

 Movement Preparation:

 Keep your feet open to pelvic width. Turn your body to the opposite side.

 Bend your arms and keep your forearms against the wall.

 Action Essentials:

 a) Stretch your chest forward.

b) Keep breathing smoothly, don't hold your breath, and feel a slight pain in your chest.

 Notes:

a) Do not push forward and lower your waist during the movement, keep your breathing smooth, and do not hold your breath.

 b) When you feel numb against the wall, you can stop and do the other side.

 Training Planning:

 The stretching time is 30 seconds, and the left and right groups are in groups, so do a total of three sets.

You can take a set of photos before practicing, and then insist on another set of photos every week, as long as you insist, the effect can be seen by yourself~

 I hope everyone can adjust their bad posture and have a charming posture.