In modern life, due to various reasons such as work, study, Xi, etc., many people will maintain an incorrect sitting posture for a long time, which may lead to the occurrence of hunchback. Hunchback not only affects a person's temperament and image, but it can also cause thicker shoulders and an extra burden on the body. So, what to do if the hunchback causes thick shoulders?Below, let's take a look at the solution.
First, we need to understand the reasons for the hunched back and thick shoulders. Hunchback is mainly due to the relaxation and weakness of the back muscles, which cannot support the weight of the body, resulting in the curvature of the spine. Thick shoulders are due to long-term tension in the back muscles, resulting in stiffness and hyperplasia of the shoulder muscles. Therefore, we need to strengthen our back muscles through exercises and improve the problem of hunched back and thick shoulders.
Below, we introduce some of the right workouts:
1.Push-up.
Push-ups are a very effective workout that strengthens the pectoral muscles, arms, and back muscles. When Xi, you can use a standard position or a knee support pose to gradually increase the difficulty. It is recommended to practice Xi 3-5 sets of 10-15 reps per day.
2.Pull-up.
Pull-ups are a very effective workout that builds strength and endurance in your back muscles. When Xi, you can reduce the difficulty with assistive devices or the help of friends. It is recommended to practice Xi 3-5 sets of 5-10 reps per day.
3.Sit-up.
Sit-ups can improve the strength and endurance of the abdominal muscles, while also improving the problem of hunched back and thick shoulders. When Xi, you can use the standard position or the hand-holding head position, gradually increasing the difficulty. It is recommended to practice Xi 3-5 sets of 10-15 reps per day.
4.Yoga.
Yoga is a great form of exercise that builds strength and flexibility in the muscles throughout the body. When Xi, you can choose some yoga movements for the back and shoulders, such as cat-cow pose, upward dog pose, downward dog pose, etc. It is recommended to practice Xi 2-3 times a week for 30-60 minutes each time.
In addition to the above exercise methods, we also need to pay attention to sitting and posture in our daily life. When sitting, you should keep your body straight and do not bend your waist and back;When standing, you should keep your body upright and not lean forward or backward. In addition, you can also wear some orthotics for the shoulders and back to assist in exercising and improving the problem of hunched back and thick shoulders.
In conclusion, the problem of thick shoulders caused by hunchback can be improved with correct exercise methods and paying attention to posture in daily life. By insisting on exercise and paying attention to posture, we can gradually restore the strength and flexibility of our back muscles, improve the problem of hunched back and thick shoulders, and improve the temperament and image of the body.