Many people have a hunchback because they sit in the office for a long time and lack exercise, many muscles are not trained, and the shoulder muscles are not well stretched because they are always moving, it will easily cause a hunchback. The hunchback will make the whole person look uninspired and look much shorter.
The hunchback is mainly due to the muscles in the shoulders being too tense and the muscles in the back being weak and hunching when there is an imbalance in strength. Now we have summarised four movements to teach you how to correct a hunchback, so if you have a hunchback, try them out.
The first move: The t-lift arm.
Start by lying prone on your mat with your arms spread out at shoulder level and your thumbs pointing up to the ceiling. Do two to three sets of this exercise, holding each set for 40 seconds, to train the back muscles well.
Note that during the training process, make sure you warm up well to prevent arm cramps and if you feel discomfort, make sure you stop in time for stretching and massage.
Second movement: V-raise arms.
This movement is similar to the t-arm raise. On top of it, move your arms 45 degrees, form a v-shape with your hands, maintain this angle, lift your arms upwards to the highest position, then slowly relax them without touching the ground, and also pay attention to the strength and do not let your body create inertia. Repeat this movement for three to four sets.
When doing this move, face the mat and do not raise your head up causing a sprain to your neck.
The third movement: The little swallow fly.
Begin by lying prone on your yoga mat, fold your hands in front of your forehead or at your sides, tuck your chin in and keep your eyes on the floor. Lift up off the floor as you breathe and reach the highest point, then slowly relax and return the upper body to the original position. Do not lift your head or shrug your shoulders during this movement. Repeat this for two to three sets of 40 seconds each to train the chest muscles.
You can also perform a variation by straightening the hands in front of the forehead, close to the ears, and swinging them upwards as the legs are lifted.
The fourth movement: Cat stretch.
This movement is great for relieving muscle tension and many girls also use this movement to stretch their bodies when practising yoga. This movement is more suitable for girls because they are more flexible, but boys can also learn from it.
Start with your palms and calves against your mat, lie on your back, arch your back and lower your head as you inhale, stop when you reach your body's limit and hold the pose for 30 seconds. On the exhale, relax your whole body and slowly lower your head, lowering your chest and abdomen to the lowest level, also holding this position for 30 seconds. At the same time you should keep breathing steadily and relax your body in order to play a role in relieving muscle tension.
The above four movements can effectively relieve and correct the hunchback phenomenon. When the hunchback phenomenon is eliminated, you will find that your whole body looks refreshed and, even more pleasingly, it can serve to increase your height and you will look a few centimetres taller than before. Not only do you get back to a healthy physique, but you also improve your whole temperament and look young and energetic, so take action!