Markethealthbeauty.com | Exercises To Improve Posture Hunchback – The hunchbacked posture puts pressure on the spine. Poor posture also causes strain on the bones, muscles, and joints to maintain the position of the spine.
Not only is it bad for the back and affects the appearance, continuous bending will result in the organs in the body being interred with each other making it more difficult to perform their functions. Over time, this condition can result in the onset of various disorders ranging from difficulty digesting food to breathing problems.
Exercises To Improve Posture Hunchback
To correct a hunchback posture, the following movements can be performed:
1. Child’s Pose
Child’s poses can stretch the spine, buttocks, and knee veins. The child’s pose helps relieve tension in the lower back and neck.
Here are the steps to do a child’s pose:
- Sits on the calf with knees lined up, big toe touching, and heel stretched to the side
fold forward at the hips and move the hands forward to the front of the body - Lower the hips towards the legs. If the thighs cannot go down to the floor, place a pillow or folded blanket on the bottom of the thighs to support
- Gently place your forehead on the floor or point your head towards one side
- Keep the arms stretched out or rest the arms on the sides of the body
- Inhale deeply until it moves the chest and waist cavities
- Maintain position by relaxing for 5 minutes while taking a deep breath and expelling slowly
2. Plank pose
Plank pose is one of The Exercises To Improve Posture Hunchback. A plank is one of the best exercises for building strong core muscles. This pose strengthens the obliques and transverse abdominous muscles, as well as the muscles in the shoulders and back.
Strong core muscles have an important role in maintaining good posture so that they can help overcome bad posture habits such as bending.
Here are the steps to do the plank pose:
- Position the body like crawling on the floor, with the hands directly below the shoulders and knees below the waist
- Lower the body to the elbows and straighten the legs towards the back, keeping the legs open waist-width apart
- Keep the muscles at the core of the body tightening and straightening the back
- A look towards the floor
- Maintain position for 20-30 seconds. After getting used to the plank pose, the length of time can be increased
3. Shoulder Blade Squeeze
This exercise can improve posture by stabilizing the shoulders and muscles of the upper back. This exercise also helps the chest muscles to be more flexible.
Here are the steps to do shoulder blade squeeze exercises:
- Stand up straight with your hands on your sides
- Pull the shoulders back and slightly towards the bottom, as if trying to make the shoulder blades touch each other. Do not overdraw, do it until you feel that you have stretched enough muscles.
- Maintain the position for a few seconds, then return to the starting position
- Repeat the movement up to 10 times
4. Bridge
The bridge is one of The Exercises To Improve Posture Hunchback. The bridge also includes exercises that are good for strengthening the core muscles of the body. This movement helps strengthen the abdominal and gluteal muscles, thus helping to relieve excessive pressure on the lower back.
Here are the steps to do a bridge:
- Lying on his back with his knees bent, the soles of the feet flattened on the floor, and the arms on the sides of the body slightly came out, the palms touched the floor
- Tighten the core muscles and glutes, then lift the hips off the floor so that the knees are parallel to the shoulders
- Maintain position for 30 seconds, then lower the hips back down
- Repeat the movement 5 to 8 times
5. Cobra Pose
This movement strengthens the erector spinae (the dorsal muscles that lengthen the spine and prevent bending) and other back muscles.
Here are the steps to do the cobra pose:
- First of all, lay the body face down with your palms flat on the floor near the ribs.
- Straighten the legs extending back and press the instep part to the floor
- Exhale vigorously and pull the abdominal muscles in and up towards the spine.
- Extend outwards through the spine and slowly lift your head and chest off the floor using the back muscles alone. Do not push with your arms to press up
- Keep the hip bones on the floor and the gaze towards the floor to relax the neck muscles
- Slowly lower the body position again
- Repeat 3 to 5 times. Repetition can be increased after the back muscles become stronger
6. Forward Fold
Forward fold is one of The Exercises To Improve Posture Hunchback. This stretch done while standing can release tension in the spine, hamstrings, and glutes. The forward fold also stretches the hips and legs. During this stretch, we will feel the entire back of the body opening and extending.
Here are the steps to do a forward fold:
- Standing with the big toes touching each other and the heels slightly open
- Move your hands to your hips and fold them on the front of your hips
- Release your hands towards the floor or place them in a block. There is no need to force your hands to touch the floor if it doesn’t arrive.
- Bend the knees slightly, soften the hip joint, and let the spine lengthen
- Fold the chin towards the chest and let the head touch the floor
- Keep this pose for 1 minute
7. Cat cow
Stretching the paint cow can help relieve tension in the torso, shoulders, and neck while improving blood circulation.
Here are the steps to do cat cow:
- Position the body like crawling on the floor with an evenly balanced weight on all four points
- Inhale to look up, lower the abdomen down towards the floor while stretching the spine
- Exhale and arch the spine towards the ceiling, fold the chin towards the chest
- Continue movement for at least 1 minute
8. Chest opener
Chest opener is one of The Exercises To Improve Posture Hunchback. This exercise allows us to open and stretch the chest. Chest opener will be helpful, especially for people who spend a lot of time sitting which tends to result in the chest moving inwards.
Strengthening the chest muscles can also help to stand straighter and improve bending posture.
Here are the steps to do chest opener:
- Standing with your legs open waist-width apart
- Position the arms behind the body and hook the fingers with palms pressing against each other. If the hands can’t reach each other, use both hands to grasp the towel.
- Keep the head, neck, and spine positioned in one line while staring straight ahead
- Inhale while raising your chest towards the ceiling and move your hands towards the floor
- Breathe deeply while maintaining position for 5 breaths
- Release and relax for a few breaths
- Repeat the movement at least 10 times
9.High Plank
The high plank pose helps relieve pain and stiffness throughout the body while strengthening the shoulders, glutes, and knee veins. This pose also helps to develop balance and strength in the core of the body and back, which plays an important role in maintaining good posture.
Here are the steps to do a high plank:
- Position the body like crawling on the floor and straighten the legs, lift the heels and raise the waist
- Straighten your back and use the abdominal muscles, arms, and legs
- Long the back of the neck, weaken the throat, and the gaze leads to the floor
- Be sure to maintain open chest and shoulders back
- Maintain position for 1 minute at a time
10. Side Plank
Side plank is one of The Exercises To Improve Posture Hunchback. Side planks can be used to maintain a neutral alignment of the spine and legs. This energy-boosting pose will move the muscles on the sides of the body and glutes. Strengthening and aligning these muscles helps to support the back and promote good posture.
Here are the steps to do a side plank:
- From the high plank position, move the left hand slightly to the center
- Move weight to the left arm, ankle pile, and lift hips
- Place the right hand on the hips or stretch towards the ceiling
- The left knee can be lowered to the floor to provide additional support
- Use the muscles of the abdomen, sides of the body, and glutes while maintaining the pose
- Straighten the body in one line from the top of the head to the heel of the foot
- Abstinence straight forward or towards the hand
- Keep this pose for 30 seconds
- Repeat on different sides of the body
11. Pigeon Pose
The pigeon pose makes it possible to open the hips as well as loosen the spine, knee veins and glutes. Pigeon poses can also help stretch the sciatic and quadriceps nerves. Opening and stretching these parts of the body can make it easier to correct posture imbalances.
Here are the steps to do the pigeon pose:
- Position the body like crawling on the floor, with the knees below the waist and the hands slightly in front of the shoulders
- Bend the right knee and place it behind the right wrist with the right hand tilted out to the left
- Rest the outside of the calf on the floor
- Slide the left leg back to the back, straighten the knees, and let the thighs touch the floor
- Make sure the left leg extends straight back
- Slowly lower the torso towards the inside of the right thigh with the arms stretched in front of the body
- Maintain position for 1 minute
- Slowly release the position by moving the hand towards the waist and raising the torso
- Repeat with the left side of the body
12. Mountain Pose
Mountain pose is one of The Exercises To Improve Posture Hunchback. Mountain pose or tadasana are simple yoga positions that can help improve posture. The mountain pose focuses the alignment of the body upright. This pose also incorporates several aspects of good posture.
Here are the steps to do the mountain pose:
- Stand up straight with your legs opened hip width apart
- Make sure the weight fulcrum is equally on both legs. Try to shake the body slowly back and forth to feel how the difference in weight distribution affects posture
- Let the knees bend slightly, press the thighs, and tilt the tailbone down
- Lower the shoulders down and back, so that the chest goes forward
- Let the shoulders of relaxation and arms descend to the sides of the body with the palms facing forward
- Inhale and exhale a few times.
