First, lie on your back and hold your head high. Lie on your back on the cushion, bend your elbows with your knees straight, and use the force of the top cushion of your neck, elbows and buttocks to make your chest and back stand up in a small bridge shape, pause for 3 ~ 4 seconds, relax your neck and elbows, and become a straight knee flexion and supine posture. Inhale when lifting your chest and back, and exhale when restoring. Repeat10 ~15 times, and practice 4 groups.
Second, the prone head and chest are quite stretched. Lie prone on the mat, put your hands behind your head, straighten your legs and fix your feet. Then inhale, hold your head high off the ground, lift your head and chest, and stop for 2 ~ 4 seconds. Then exhale and relax. Repeat10 ~15 times, and practice 4 groups.
Third, lie prone at both ends. Lie prone on the mat, put your arms straight on your side, then inhale, and lift your head, chest and legs up at the same time to make your body bow back, and stop for 3 ~ 4 seconds. Exhale again and relax. Repeat10 ~15 times, and practice 4 groups.
Fourth, the sitting posture is quite trunk. Sit in a chair with your back straight and close to the back of the chair. Inhale immediately after sitting firmly, do full head-raising, upward and backward straight arm palm turning and shoulder turning, and pause for 3 ~ 5 seconds. Then exhale and return to an upright sitting position. Repeat15 ~ 20 times, and practice 4 groups.
Fifth, sit on your knees and stand upright. Put your feet together, kneel on the mat, hold your ankles (near your ankles) with your hands straight, and take your hands as the support point to do the movements of lifting your chest and abdomen, spreading your waist and hips and raising your head backwards, and breathe naturally. Repeat15 ~ 20 times, and practice 4 groups.
Six, the horizontal bar hanging. Hands are holding the horizontal bar and the body is hanging. Then lean back, look at the bars, pause for 4 ~ 8 seconds, repeat10 ~15 times, and do 4 groups.
Seven, the back of the neck is recommended. Open your feet, hold the barbell with both hands, the grip distance is slightly wider than the shoulder, put it behind your neck, hold your chest, abdomen and waist tight, then inhale, forcibly lift the barbell to the back and upper part of your neck, until the arms at the back and upper part of your head are completely straight, pause for 2 ~ 3 seconds, then exhale and slowly put it down for reduction. Repeat10 ~12 times, and practice 4 groups.
Eight, standing straight arms to expand the chest. Stand naturally, with your feet shoulder-width apart, hold your chest, abdomen and waist tight, hold the dumbbell in both hands, hold the palm straight up against your arms and put it on your chest, then inhale, and pull the dumbbell to both sides smoothly and evenly with your hands, so that your arms are in line with your shoulders, and pause for 2 ~ 3 seconds. Then exhale and slowly restore. Repeat10 ~ L2 times, and practice 4 groups.
Nine, prone birds. Lie prone on the high bench, hold the dumbbell with both hands and adjust the straight arm to hang (it is required to be higher than the ground), then inhale, forcibly lift your arms and separate them to the sides. When the hands holding the dumbbell are higher than the shoulder and back level, pause for 2 ~ 3 seconds. Then exhale, and then slowly fall into a reduction posture. Repeat10 ~12 times, and practice 4 groups.
Ten, the back of the neck is wide and the pull-ups are up. Hang your hands on the horizontal bar, then inhale, pull up to the back of your neck, and pause for 2 ~ 3 seconds. Then exhale and slowly fall back. Pull-ups with elbows spread back. Repeat 8 ~10 times, and practice 4 groups.
【 Description 】 The trapezius muscle of the chest and back and the rhomboid muscle of the shoulder and back can be developed purposefully by using the above corrective training method. Because these muscles originate from the back of all cervical vertebrae and thoracic vertebrae on the spine, when the distal fixation of these muscles is exerted by the simultaneous contraction of the muscles on both sides, the enlarged kyphosis can be reduced. Over time, we can turn the extra enlarged part into the normal range, and people will not hunch over. In addition, don't forget to always keep a posture of chest, abdomen and waist.
Teenagers' bones are rich in organic components, so they have good toughness and plasticity. If they don't pay attention to the posture of sitting and walking, they are prone to deformation, and another reason for hunchback is the lack of physical exercise.
So, how to correct hunchback?
(1) pay attention to correct body posture, whether standing or walking at ordinary times, the chest is naturally straight, and the shoulders are naturally stretched backwards. Sit with your spine straight. Don't bow your head too much when reading and writing, let alone lie prone on the table. There is some truth in what people say about "standing like a pine and sitting like a clock".
It is best for developing teenagers to sleep on a hard bed to keep their spine straight during sleep.
③ Strengthen physical exercise. Earnestly do a good job in physical education class, do exercises between classes, and promote the development of muscle strength. Do corrective gymnastics on the basis of comprehensive exercise. There are many kinds of corrective gymnastics, including various forms of unarmed exercises and corrective exercises using various sports equipment. The main methods to correct humpback are to strengthen the back muscles, straighten the trunk and expand the chest.
The skeleton is the support of the human body, and the spine is the central axis, which is formed by overlapping and connecting more than 30 vertebrae according to laws. Normally, it has four physiological bends. The neck is convex forward, the chest is convex backward, the waist is convex forward again, and the sacrococcygeal is convex backward again. If the spine bends forward too much, it is hunchback. Medical knowledge tells us that early exercise, avoiding fatigue and paying attention to balanced nutrition can delay the aging process. Supplementing calcium and properly basking in the sun can help prevent osteoporosis. Those who have hunched back should sleep on a hard bed and not put too high a pillow. Lumbar back muscle exercise, especially backward stretching exercise, helps to curb the development speed of hunchback. The specific treatment plan must be examined and diagnosed by a doctor, and then treated actively.
In addition to trauma, there are several situations that can lead to hunchback. One is heredity, and the other is bad habits. Most people's hunchbacks are caused by bad habits. For example, she usually walks with her head down, does not pay attention to her posture when sitting, and the girl deliberately closes her shoulders and bows her head to cover up her prominent chest.
To eliminate hunchback, we should pay attention to overcoming the above bad habits. Usually walk and run, hold your head up, lie on the bed or kang every morning and evening, put your shoulders on the edge, lie on your back, hang your head, and touch the ground backwards with your hands (pay attention to safety). You can also do this during the day break. It will gradually improve.
It is better to take a nap for about half an hour. A long sleep is good for restoring physical strength, and a short sleep is good for restoring brain power.
It is best not to lie flat or lie on your side during a nap. If you just take a nap on the desk in the classroom, you can touch your head slightly, face and hands, and don't press your forehead on your hands or arms to avoid blocking the facial meridians. Don't sleep with clothes on your head, so as not to let the moisture out.
Running can be gradual. Start with not feeling particularly tired. Speed should also be based on your own physical strength. Young people can be reasonably quick. The time can be morning or night.
When I was in high school, I wore "Good Back", and I felt very good, so I stood up unconsciously! You can try it. I bought more than 300 at that time. I don't know if it is expensive or cheap now, hehe!
Believe in yourself, you will get better! ：）
Humpback, also called round back, is a manifestation of spinal deformation, which can happen to men, women and children.
There is no medicine to treat humpback in clinic, and it can only be corrected through physical therapy. The principle of correction is to strengthen the strength of the back muscles, stretch the length of the trunk, expand the scope of the chest and pay attention to the posture of sitting. The specific method is as follows:
(1) Crawl with both hands and toes on the ground, crawling on the ground like a baby. The distance is from short to long, and the speed is from slow to fast. You can climb in a straight line or in a circle. To prevent the handle from being worn out, you can wear gloves and climb twice a day for10 ~15 minutes each time.
(2) Rolling exercise will lie straight and roll on the bed twice a day for 5 minutes each time. To avoid dizziness, don't go too fast.
(3) In Tai Ji Chuan, Tai Ji Chuan, the waist is required to drive the limbs everywhere, so that the waist is always in a natural and comfortable state, which has a good corrective effect on humpback.
(4) Stand naturally with your chest turned, your hands akimbo, your head held high, your body turned left first, then right, and do it for 30 ~ 40 times repeatedly. To do this set of movements, you should try your best to hold your chest and abdomen, and turn hard.
(5) Stand naturally with a stick and twist. Put two small sticks with a length of 1 m on the back shoulder blades, and twist your chest for 20 ~ 30 times at the same time.
(6) Lying on the bed in a supine position with vibrating arms at the bedside, so that the shoulders are close to the bed, the head naturally leans back, and the arms are extended and vibrated for 20 ~ 30 times.
(7) supine arch bridge lie on your back on the bed, arch your body like a bridge with your head and feet as the support points, stop for 5 ~10 seconds to fall, and do this repeatedly10 ~ 20 times.
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First, lie on your back and hold your head high. Lie on your back on the cushion, bend your elbows with your knees straight, and use the force of the top cushion of your neck, elbows and buttocks to make your chest and back stand up in a small bridge shape, pause for 3 ~ 4 seconds, relax your neck and elbows, and become a straight knee flexion and supine posture. Inhale when lifting your chest and back, and exhale when restoring. Repeat10 ~15 times, and practice 4 groups.
Second, the prone head and chest are quite stretched. Lie prone on the mat, put your hands behind your head, straighten your legs and fix your feet. Then inhale, hold your head high off the ground, lift your head and chest, and stop for 2 ~ 4 seconds. Then exhale and relax. Repeat10 ~15 times, and practice 4 groups.
Third, lie prone at both ends. Lie prone on the mat, put your arms straight on your side, then inhale, and lift your head, chest and legs up at the same time to make your body bow back, and stop for 3 ~ 4 seconds. Exhale again and relax. Repeat10 ~15 times, and practice 4 groups.
You can try standing against the wall for 30 minutes every day. Pay attention, keep your chest out, your head, shoulders and ass as close as possible to the wall, and you must persevere until it is corrected. In addition, whenever you walk, stand or sit, you should remind yourself to straighten your back as much as possible. As long as you have perseverance, you will be able to correct it.