How to Fix Hunch Back(Thoracic Kyphosis)| Posture correction| (In Hindi) tips of the day #howtofix #technology #today #viral #fix #technique
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How to correct Hunch Back
Hunch back or Thoracic Kyphosis(Scientific name) is one of the very common posture problem found in today’s generation.
The main reason for hunchback is our sedentary lifestyle, desk job and a lot of time spent sitting on chair. When we spent lot of time in forward bent position and
don’t focus on stretching backwards we end up developing a bad posture i.e. hunchback. Working on computer, using your mobile phones, getting down to pick up something
reading/ writing something in a book etc is all part of our daily routine and all of this thing is nothing but forward bend. Since our body spend so much time in forward
bent position, it is upto us to make it bend the other way and work our muscles that haven’t been worked to get a neutral aka correct boyd line(posture).
So exercises that will help you get neutral posture are:
1. Arch back pulls for 10 repetition or arch hold for 10-30 seconds.
2. Plank hold for 20-60 seconds.
3. Shoulder dislocation for 6-10 repetition (Use a long strap in the
beginning and gradually keep reducing the distance between
hands).
4. Dead hang for 10-60 seconds.
5. Cobra pose hold for 20 seconds.
Perform these exercises back to back with very little to no rest and rest for 2 minutes after the circuit (completing all 5 exercises) and repeat the circuit 3 times.
Do this routine 2-3 time a day and 6-7 times a week.
Initially you may feel some pain which is normal but eventually it will get better and better.
Good luck training! #strengthsachin #moreviews #fitnessvideo
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Here are the four reasons for lower back pain, although they could be the reasons for other kinds of pain as well. These pains could be sharp, dull or throbbing, all stem from the same basic causes.
#1. Causing More Damage When You’re Already In Pain
Using pain meds, stretching or putting pressure on your joints unnecessarily will increase pain throughout your back. Your lumbar spine is designed for stability, not mobility. Trying to stretch, take pills or move into awkward positions will increase mobility but not stability, and it’s a lack of stability that is causing you pain.
#2. Poor Movement Patterns in Daily Life and Exercise
Do you sit in a chair all day? Do you hunch over when sitting? Are you slouched in your car while driving to and from work every day? Fix these things by placing your feet squarely in front of your body and raising your head to the top of your neck. Be sure to adjust your chair, steering wheel and computer monitor to allow for idea upright seating conditions.
When you reach down, do you bend your back or your knees? You’re supposed to bend your knees! Squats are actually a great way to improve your movement patterns, so be sure to work on proper squats every single day, it’s all about practice and re-training those back/knee muscles.
#3. Underlying Muscular Imbalances and Postural Dysfunctions
Do you stand or sit with all your weight to one side? If so, knock it off. You are seriously messing up the alignment of your body, similar to that of the axles in a car.
#4. Deep Core Stabilizer Muscles that DON’T WORK
Sometimes all these other causes will lead to a more serious problem, the shutdown and atrophy of core muscle groups in the back. If this happens then you must work on fixing the other three causes before this one can be addressed. It’s a viscous cycle, and it’s about time you broke yourself out of it and fixed your back.
