(1) Hold the wall to press the chest and waist.
Stand one step away from the wall and raise your arms to hold the wall. Lean your upper body as far as possible to your predecessor, hold your chest high and lower your waist, and don't move your feet forward. Keep your chest against the wall and keep it for 4 beats before recovering. This action should be practiced frequently, so that the child can gradually form a posture of holding out his chest and pulling out his back.
(2) arms flip chest and waist exercises
Stand with your back to the wall one step away, turn your arms inward and lift the grip, then hold your head up to the highest, fold your arms inward as much as possible and stand upright. Keep 4 beats before recovery. Do it 6 ~ 8 times and pay attention to breathing naturally.
(3) Put your hands behind your back and hold your chest out.
Open your legs, make fists with your hands, cross your fingers behind your back, then lock your shoulders behind your bones, lift your arms back to the highest position, stand up straight, and then restore. 2 dozen 1, do 16 times.
(4) Sit up straight back
Tie an object (not too hard) to the back of the chair, such as a ball. People sit on the chair L, with their hips as far as possible inside, their backs leaning against objects, their hands holding the back of the chair backwards, and then holding their arms as far as possible inside, holding their heads up and chest out. Four beats completed 1 time, 6 ~ 8 times.
(5) Chest expansion exercise
Open your legs, raise your arms horizontally in front, then open your arms to the side to expand your chest, and then restore them. Repeat this operation 20 times for 16. It is required to expand the chest backward quickly and with a certain strength, and hold your head up, chest out and abdomen in the process of chest expansion.
Extended data:
Causes of humpback formation
1, congenital scoliosis or hunchback
2. Spinal tuberculosis: Tuberculosis enters the spine from the lungs through the blood, destroying the vertebral bodies of the spine, especially in childhood with bone tuberculosis, and these vertebrae are the parts that can no longer grow. The vertebrae at the back continue to grow, so with the growth of children's age, they gradually show hunchback, the anterior and posterior diameter of chest cavity also becomes very large, and the figure becomes very short.
3. Ankylosing spondylitis: What is the cause of humpback formation? Humpback may be caused by other diseases. Some serious patients often hunch over and even have difficulty turning their heads.
4. Due to osteoporosis in the elderly, vertebral bodies are prone to compression fractures and hunchbacks.
5, adolescent idiopathic rickets.
There are many reasons for hunchback, which may be the low back pain caused by patients' work, or the chronic back muscles are in an abnormal state of tension for a long time, and there is no perfect arc curve to maintain normal physiology, so the muscles are in a long-term fatigue state.
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