How to improve the body posture of "shrinking neck and holding out chest" to repel the temperament first killer in a limited time?
The culprit of bad posture: "hunched chest and neck stretched forward"
Here comes the countermeasure:
Many times, I will put my chest and hunchback together. Actually, chest and hunchback are not the same thing. They are twin brothers and often appear at the same time. Only in rare cases will they not appear at the same time.
Chest-containing: including the pronation of bilateral humeral heads with scapula extension;
Under normal circumstances, the distance from the scapula to the spine is 7-9cm. If the distance between the scapula and the spine is relatively large, the scapula extends forward; The internal rotation of humeral head must drive the internal rotation of the whole upper limb.
Humpback: refers to the abnormal excessive kyphosis curve of the spine, which occurs in the thoracic vertebrae, cervical vertebrae and sacrum. Thoracic vertebrae generally protrude backward, forming a slight kyphosis (20-50).
Many times we see "hunchback", in fact, some of them have their necks stretched forward. Of course, there are also many people who stretch their necks forward and bow their backs.
Right: The neck is straight. From the side, the earlobe, shoulders and waist should be a straight line.
Left: Many people always put their heads and necks forward inadvertently. Generally speaking, their ears stretch forward in front of their shoulders.
The most important factor leading to hunchback and chest-the cause of life.
Humpback posture is more common in sedentary people, low-headed people and patients with severe paralysis in Ge You.
Most activities in life are in front of the body: eating, drinking, playing mobile phones and using computers. People's instinct is to move their heads forward, slowly forget how to [move their heads], only know how to [move their necks], and the upper body gradually adapts to the long-term chest-containing state, so the body remembers this gesture.
Attitude problems, first of all, need to judge whether there is a problem with bone structure or a simple muscle factor.
Bone problems need to be photographed. If there is disc compression or narrowing of intervertebral foramen, you need to pay more attention during practice.
Excluding bone problems, muscle problems are relatively easy to solve.
Most body types are related to the shape and strength of muscles; So you can basically correct your body shape through muscle training. You can go to the gym to consult a fitness instructor if you have the conditions. However, if you want to correct your hunchback without rebounding, you must pay attention to maintaining your posture in your daily life!
TIP 1 posture problem, Kung Fu In daily life, always straighten your back, chest out and abdomen in. In daily work, "holding out your chest" and "hunchback" are difficult to be detected. When you feel that you are shouldering it, I am afraid it has lasted for quite a long time. Sometimes it is necessary to rely on the reminder of others and the role of the mirror to find out whether you are carrying it, but these two methods are really poor in operability. Don't worry, you can now use wearable smart reminder devices to eliminate this blind spot.
Small partner posture tester: This posture reminder wearable smart device is embedded with an angle detector and a high-precision sensor chip, which perfectly solves this pain point. When you have shoulders, it will remind you in the form of vibration until you find the right posture ~
TIP2 practice correction method 1. Lower trapezius training:
The angle between the bilateral arms and the midline of the body is about 60, and the mandible is kept tight. 12 times is one group and ***3 groups. When doing this exercise, the upper trapezius muscle should be relaxed.
2. Upper trapezius stretching:
For the shrug posture, the stretching of the upper trapezius muscle is also very important: the stretching of the upper trapezius muscle on one side makes the head bend forward, and the opposite side bends and rotates on the same side. Hold the chair tightly with your hands here, don't shrug your shoulders, and feel the tension 15 seconds. * * The second group.
3. The extension of levator scapulae:
For shoulder-high shrug, levator scapulae should stretch. For levator scapulae on one side, bend the neck, tilt the neck to the opposite side, and rotate the head to the opposite side. If you feel nervous, you can keep 15 seconds, ***2 groups.
Holding your head high is really a plus item. No matter how old you are, you can improve, just the period.