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How to correct hunchback Four methods to correct hunchback

Introduction: Humpback with chest is very harmful to beauty, and it will endanger our own health for a long time, so humpback must be paid attention to, so how to correct humpback? Let's have a look.

How to correct humpback is also called humpback, which means that the spine protrudes backward, making the back bulge, which can lead to the trunk leaning forward. This is a common spinal deformity. Generally speaking, the normal kyphosis angle of thoracic vertebra is between 20 and 45, and the kyphosis angle of thoracic vertebra under X-ray is greater than 50, so it can be diagnosed as humpback. This deformity can be congenital or acquired, such as trauma, tuberculosis, neuromuscular abnormalities, Humen's disease, metabolic diseases (such as osteoporosis) or poor posture: skeletal deformity caused by standing for a long time and sitting for a long time under the action of gravity. The thoracic kyphosis with small amplitude can be alleviated or prevented from worsening by conservative treatment. In severe cases, it is recommended to go to the hospital for surgery.

1, hands behind the chest

Open your legs, make fists with your hands, cross your fingers behind your back, then lock your shoulders behind your bones, lift your arms back to the highest position, stand up straight, and then restore. 2 dozen 1, do 16 times.

2. Chest enlargement

Open your legs, raise your arms horizontally in front, then open your arms to the side to expand your chest, and then restore them. Repeat this for 16~20 times. It is required to expand the chest backward quickly and with certain strength. When expanding the chest, you should blow your head, hold out your chest and tuck in your abdomen.

3, prone

Lie on the ground, straighten your knees, stretch your toes, lift your arms forward, lift your arms and legs from both ends at the same time, tighten your back muscles, and then restore them 8~ 12 times. When starting, you are required to clamp your legs, blow your head and hold your chest out. Healthy eating network

4, supine arch back

Lie on your back, pull your arms straight at your side, lift your chest upward from the ground for 2 seconds, and then do it 8~ 10 times. When chest is required, the back is off the ground to the highest point, and the neck cannot be relaxed.

Step 5 crawl

Crawl, touch the ground with both hands and toes, crawl on the ground like a baby. Distance from short to long, speed from slow to fast. Climbing in a straight line or in a circle is also acceptable. To prevent the handle from being worn, you can wear gloves and climb twice a day, each time 10~ 15 minutes.

Four methods to correct hunchback 1. Stand upright on the ground: put your legs straight together on the ground, put your abdomen on the ground, support your upper body with your hands, then take a deep breath and look straight ahead. Keep it for half a minute, rest for half a minute after you finish, and then continue until you finish it ten times.

2. Chest expansion exercise: bend two elbows, arm height is flush with shoulders, and slowly pull the elbows back, so that the shoulder blades on both sides are as close as possible, and the pectoralis major muscles are stretched, thus achieving the problem of correcting hunchback. Just repeat this action 30 times at a time.

3. Hold the wall straight: stand about 30cm away from the wall, hold the wall with both hands as far as possible, and then take a deep breath. Keep this action for 30 seconds at a time, take a break and continue to do it until you finish 20.

4. Forward flexion: This is a warm-up exercise that physical education class often does before class, and everyone should be familiar with it. Legs are shoulder width apart, knees should not be bent, fingertips touch toes, keep posture for 3~5 seconds, and repeat 10 times.

Correcting humpback is a gradual process, and persistence is very important. I wish you an early return without camel.