Many people often choose to stand against the wall in order to correct their hunched back, but the result is often not an improvement in posture, but instead leads to back pain.
In fact, people with hunched backs often lose mobility in the thoracic spine, resulting in stiffness in the upper body, which not only affects the cervical spine, but can also negatively affect the lumbar spine. If the chest is too tight and compresses the nerves, symptoms such as shortness of breath and emotional anxiety may occur.
If you also have the above symptoms, then come with me to check the range of motion of the thoracic spine to see if there is a problem as well?
Test method: Hold the water bottle between your knees, put your hands on your shoulders, rotate your upper body to the left and right as much as possible, pay attention to keep your hips still, and see if the vertical line of your shoulders can touch the water bottle.
Through the test, you will find that the range of motion of the left and right thoracic vertebrae is not exactly the same, and if there is a restriction of activity, you need to adjust it in time!
Here are 2 very simple, but effective movements to help you improve your thoracic spine mobility!
Exercise 1: Turn around and touch the wall
How it works:
(1) Stand naturally with your back to the wall;
(2) Turn your upper body left and right and touch the wall with both hands;
(3) Repeat 3 times on each side, do 0 sets.
Training 2: Turning the book in a kneeling position
Action Tips:
(1) lunge, kneeling on one knee against the wall;
(2) The pelvis does not move, the hand is open outward, and the gaze follows the direction of the hand;
(3) Repeat 3 times, 0 sets on the left and right.
Hunchbacked friends should not be in a hurry to start training, first assess whether the range of motion of the thoracic spine is normal, improve the range of motion of the thoracic spine, and then carry out further corrective training!
Agent's tip: If you want to systematically correct the hunched posture, it is recommended to go to a hospital or specialized rehabilitation institution to find a doctor or rehabilitation therapist to provide you with professional help~
Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.