Many women get hunchback early in life. This happens for many reasons like sitting at a desk for long hours and kids studying. It also shows up in 40% of older people. So in this article, we'll show you some exercises that help fix and prevent hunchback. Plus, some tips to help avoid signs of hunchback.
Causes of hunchback:
There are some reasons that cause hunchback like:
1- Bending forward a lot because of activities like reading or sitting at a desk for long times.
2- Bending when carrying heavy stuff.
3- Sleeping in wrong positions. Many bad sleeping positions cause hunchback, like sleeping with high pillows.
4- Osteoporosis, which can cause a curved back due to weak spine as one of its symptoms.
Why are exercises important for treating a curved back?
Exercises help with prevention and treatment of a curved back So there are some exercises that are very necessary and should be done regularly because they help straighten the spine and strengthen its joints. Many scientists confirmed that exercises strengthen the extensor muscles. Also many studies found that women who regularly do these exercises delay the appearance of curvature until after 60 years old.
Exercises:-
We’ll show you exercises that help treat and prevent a curved back. You should do them regularly and make them part of your workout routine. If you have back pain, consult your doctor before starting these exercises. Here are these exercises :-
First exercise: mirror image
How to do the exercise:
- Stand parallel to the wall then slightly tuck your chin.
- Move your head back over your shoulder again.
- Do this exercise for 30 seconds or a full minute, then rest and repeat. Do this 3 or 4 times. If you feel any pain, stop immediately.
Second exercise: Head retraction
How to do the exercise:
- Lie down on the floor.
- Press your chin down towards the floor like you're trying to show a double chin.
- Try to keep this exercise for 30 seconds and repeat it 10 or 15 times.
Third exercise: superwoman
How to do the exercise:
- Lie on your stomach.
- Reach your hand towards your head.
- Look down at the floor.
- Lift your arm and leg towards the ceiling.
- Hold your arm and leg up for 3 seconds, repeat 10 times.
Exercise 4: Life extension
How to do the exercise:
- Stand straight and tighten your chest muscles.
- Raise your arm up with your thumb pointing backward.
- Hold your hand pointing up, take a deep breath, then breathe out. Repeat this 3 times.
Exercise 5: Spinal roll
Exercise tools: Foam roller for exercise
Exercise steps:
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Lie on your back and put the foam roller at the middle of your back.
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Move the roller up and down your back.
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You'll feel a massage in your back and neck muscles.
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Do this exercise for a full minute and repeat it 3 times.
Tips to help avoid back arching:
Here are some tips that can help you avoid back arching:-
1-Water therapy: This is a type of exercise done in water under some experts' supervision, where water gives gentle resistance to muscles and joints making them stronger.
2-Buy a comfortable office chair: If you have to sit at a desk for long hours, buy a comfortable office chair that helps you sit in the right way.
3-Rest your back: When you sit a long time or carry something heavy, try to rest your back for half an hour.
4-Exercise right after waking up: Try to do any of the above exercises right after waking up to avoid bad sleeping positions.
5- Learn about proper sleeping positions: There are many articles explaining proper sleeping positions, try to use the one that's most comfortable for you.
