How to plan Exercises to Improve Humpback Posture

Strength, flexibility and balance can all come from good posture. You will also be able to feel less sore, more energy, and avoid various kinds of injuries. Correcting your posture will help you get to know the muscles in your body, be aware of some imbalances or areas of discomfort you’ve never noticed before. To fix this, physical exercise is one way that can be taken. There are many kinds of exercise to correct hunchbacked posture. Here are some kinds that you can try.

Humpback Posture

Exercise to Improve Humpback Posture

The modern lifestyle is one of the reasons why we can easily have a hunched posture. Using gadgets, playing on the computer, or using a laptop for a long time while slouching and sitting in the wrong posture are some of the causes. When the body is used to bending for hours, then subconsciously we will have the same posture, even when we are not in front of the screen.

The following are some forms of exercise that can be done to get a straight posture again to avoid various kinds of problems.

1. Stretching with Sujud/Child’s pose

This position stretches and lengthens your spine, glutes, and hamstrings, assisting in releasing tension in the lower back and neck. To do this:

  •      Sit on your shins with your knees together, toes touching, and heels extended to your sides.
  •      Fold your hips like a prostration and move your hands forward.
  •      Sink your hips back towards your feet. If your thighs don’t come down all the way, place a pillow or folded blanket under them for support.
  •      Rest your forehead on the floor or turn your head to one side.
  •      Keep your arms extended or resting them along your body.
  •      Inhale deeply into the back of the ribs and waist.
  •      Relax in this pose for up to 5 minutes while continuing to breathe deeply.

2. Folding the body forward

Through this stretch, the tension felt in the spine, hamstrings, and glutes will be relieved. Helps also stretch the hips and legs. The way to do it is:

  •      Stand with your toes touching and heels slightly apart.
  •      Bring your hands to your hips and fold them in front of your hips.
  •      Reach your hands to the floor or place them on a support such as a chair. Don’t worry if your hands don’t touch the ground, just go as far as you can.
  •      Bend your knees slightly, softening your hip joints so your spine will lengthen.
  •      Put your chin to your chest and let your head fall heavily to the floor.
  •      Stay in this pose for up to 1 minute.

3. Widen the Chest

If you spend all day in a sitting position, which tends to make your chest move inward, then this movement can help you improve your slouched posture. Strengthening the chest will make us more upright. To do this:

  •      Stand with your feet about hip-width apart.
  •      Bring your arms back and interlace your fingers with your palms pressing together. You can also use a towel or cloth if your hands don’t reach each other.
  •      Keep your head, neck and spine in line while looking straight ahead.
  •      Inhale as you lift your chest toward the ceiling and bring your hands to the floor.
  •      Take a deep breath and hold this pose for 5 breaths.
  •      Release and relax for a few breaths.
  •      Repeat at least 10 times.

4. High Planks

These exercise exercises can help relieve pain and stiffness throughout the body while strengthening your shoulders, glutes, and hamstrings. This form of exercise also helps you to develop balance and strength in the core and back which is essential for getting back into good posture. The procedure for doing this exercise is:

  •      Get on all fours and straighten your legs, then lift your heels, and also lift your hips.
  •      Straighten your back and engage your abs, arms and legs.
  •      Elongate the back of your neck, relax your throat, and look down at the floor.
  •      Make sure to keep your chest open and your shoulders back.
  •      Hold this position for up to 1 minute at a time.

5. Side Planks

This exercise can keep the spine and legs aligned. This pose works the muscles on the sides and glutes. The result will be able to support your back and improve your posture which is starting to bend.

To do this:

  •      From a high plank position, bring your left hand slightly toward the center.
  •      Transfer your weight to the support on your left hand, stack your ankles and lift your hips.
  •      Place your right hand on your hip or stretch it toward the ceiling.
  •      Engage your abs, sides, and glutes to maintain this pose.
  •      Align your body in a straight line from the crown of your head to your heels.
  •      Look straight ahead or up at the hands.
  •      Hold this pose for up to 30 seconds.
  •      Repeat on the opposite side.