In addition to appearance, there is also posture that affects people’s mental outlook and temperament. Even if you look beautiful, you will lose a lot of points with a hunchback with a chest.
Many people are because of the relationship between work and daily living habits, so that the body is in a bad posture for a long time, and the body muscle imbalance is caused.
Worst of all, when the shape of the spine changes, displacement and subluxation will cause compression of the nerves around the spine, which can cause pain in the neck, back, and even related locations of the body.
1. Hunchback
Hunchback is arguably the most common posture problem in life. Hunchback is divided into shoulder blade, thoracic vertebrae, lumbar spine problems:
(1) Scapular problems
Forward (including chest) and upward (shrugging) of the shoulder blades are most commonly caused by desk workers.
PS: Because the sternoclavicular joint is unstable, the body gathers the small cardiac muscles to stabilize the joint, which will bring the shoulders forward. As the shoulder moves forward, the upper oblique muscles come out to support the shoulder.
(2) Thoracic and lumbar spine problems
Poor sitting posture leads to increased or decreased curvature of the thoracic and lumbar vertebrae, causing a hunched back.
【Solution】
(1) Lie face down on the ground with your hands back and high-fives.
(2) Without changing the angle of the elbows, raise both hands by pushing the shoulders up and squeezing the shoulder blades together.
(3) Hold for five seconds, which is one session, do two to three sets per day, each set of 12 sessions.
Note: Patients with ankylosing spondylitis who are not well treated for a long time may develop a kypback.
2. Tilt your head and neck forward
Generally, poor posture causes the neck to lean forward and the muscles at the back of the neck to stiffen.
【Solution】
(1) Sit up straight, look straight ahead, chin inward, double chin shape.
(2) And stretch your neck back.
(3) Do five each time, ten times a day. Be careful not to push too hard, otherwise there is a risk of flashing to the spine.
3. Anterior pelvic tilt
Anterior pelvic tilt is a pathological phenomenon of pelvic position shift, and the correct pelvic position is generally tilted forward at an angle.
【Solution】
(1) Kneel on the left knee, while bending the knee joint of the right foot in front of you, lift your right arm up and stretch to the right.
(2) Place your right hand on your knee and press your right foot forward, tightening your hip muscles on your left side until you feel your hip stretch.
(3) Hold for 30 seconds, which is a repetitive motion, do three sets on each side.
4. High and low shoulders
Congenital high and low shoulders, such as spinal dysplasia, scoliosis, etc., one of the manifestations is high and low shoulders. The high and low shoulders caused by acquired factors are basically due to the imbalance of muscle strength caused by wrong posture and bad habits.
【Solution】
(1) Sit upright with your hands behind your hips, your palms propped down on the seat, and your arms upright.
(2) Do not move your arms, stretch your torso up until your hips are suspended from the chair, and then it will feel good.
(3) Hold for 5 seconds and do two to three sets of 12 times a day.
5. Figure-eight feet
There are also many factors that cause this problem, and bone development is affected by certain genetic factors. Congenital cartilage hypoplasia, knee varus and valgus caused by tuberculosis caused by acquired calcium deficiency, injuries when children are toddlers, or acquired strain accumulation such as cartilage damage when practicing dancing will also be affected.
【Solution】
(1) Maintain a push-up position and place your feet on a resistance ball.
(2) Keep your back from sagging, bend your knees, use your feet to move the resistance ball in the direction of your body, and then return to the original position, this is a section.
(3) Do 2 to 3 sets of 6 to 12 sessions per day.
