About Hunchback / Kyphosis

How To Cure Hunchback By Exercise?

There are many ways on how to cure hunchback by exercise and many of them are easy and simple to perform. An all-round exercise regime is necessary to strengthen all the core muscles including the chest, abdomen and back. Below are some useful exercises which help to reduce a hunchback:

Upper-back exercises

• The upper back is made up of rhomboid muscles which control the shoulder blades. Pulling down the shoulder blades is one way to improve the flexibility of these muscles and allowing them to properly support the spine. By slightly lifting the tops of the shoulders and rotating them backwards and downwards in a smooth motion allows the neck and head to come back in line with the spinal column.

• The erector spinal muscles run down your back next to the spine and they keep it aligned from side-to-side and back-to-front. One way to strengthen these muscles is to lie on your stomach with arms at your sides. You then lift your chest and arms and squeeze the lower back muscles while striking a ‘superman’ pose. It is advised to start off with 5-10 seconds of tension, working up daily as your muscles become stronger.

Chest exercises

• The pectoral minor muscle is found across the front of the chest connected to the scapular muscles. If these are too tight and short, a hunchback is caused because the shoulders are pulled too far forward. For those with access to gym equipment, performing bench presses is highly effective when trying to increase mobility and strength of chest muscles. By lying on your back and lifting a pair of weights, you are on the way to curing a hunchback.

Abdominal exercises

• The transverse abdominal is located deep in your belly behind your belly button. They support the lower spine and pelvis during movement. An easy exercise to perform is to simply lie on your back with your hand just under the belly button. Pull the belly button in towards your spine for 60 seconds and repeat several times.

• The part of the body we know as the ‘six pack’ controls the core of the body and is important in maintaining good posture and decreasing the effects of a hunched back. Performing the plank is an effective way of strengthening these muscles. To do this, you lift your body completely off the ground with your palms flat underneath the chest and toes bent. By holding this position and keeping your back straight, the abdominal muscles are contracted increasing core strength.

Lower back exercises

• The obliques are located in the area commonly known as the love handles and they provide structural stability of the spine in twisting movements. One of the simplest yet most effective oblique strengthening exercises is the side bend. With a weight on one hand, bend towards that side as low as possible and hold for a few seconds. By repeating this 15 times a day, your obliques will tighten and thus increasing control of your lower back.

You may also refer to some of the recommended exercises in can a hunchback be corrected article. These various ways on how to cure hunchback by exercise will allow you to greatly improve your posture and reduce your hunchback over time.

Categories: Health

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